Losing fat is one of the primary goals of men and women when it comes to losing weight and promoting their overall physical health. While most of them do weight lifting and cardio routines in the gym, some people believe that the kitchen plays a key role to reducing the amount of fat in the body.
Reducing body fat entails reducing bad fats and bad carbohydrates. According to Bodybuilding, studies had revealed that intake of the wrong kind of fat would lead to increased fat gains. In addition, the body would make use of the body’s carbohydrates as energy source and protein for cellular and tissue repair. The publication mentioned that good fats include omega-3 and omega-6 fatty acids, as they have the ability to promote the body’s metabolic processes and burn fats.
Cutting carbohydrates from the diet is not the same with eliminating carbohydrates from the diet. According to Bodybuilding, complex carbohydrates are encouraged, since they would promote optimal metabolic and fat burning capacity of the body without leading to the outpour of insulin, which is believed to cause fat to be stored in high amounts. As per the publication, excellent sources of complex carbohydrates include brown rice, beans, oats, and potatoes. Complex carbohydrates should also be consumed prior to 6:00 p.m., since the digestive time for them is longer than that of simple carbohydrates.
It is vital to consume fewer calories than what was being burned. Scientifically speaking, calories what have not been used by the body are converted to fats, which are deposited in the muscles and the liver and fat is mostly stored in the abdominal area, thighs, and buttocks area. According to Muscle and Fitness, one may consider calculating his Resting Metabolic Rate (RMR), which is referred to as the number of calories that a person burns daily doing routine activities, without doing formal exercise. This is used to determine the number of calories to be burn a day. As per the publication, the resting metabolic rate is computed by multiplying one’s bodyweight in pounds by 13, hence the formula RMR = bodyweight (in pounds) x 13. Then, the amount of calories a person is capable of burning through exercise is also computed. It is recommended that the RMR should be added to the calories burned in the gym and the daily caloric consumption should be kept below the total.
In line with losing body fat, a person should also consume protein. According to Women’s Health Mag, protein is needed by the body to maintain and preserve lean muscle. In fact, a 2006 article in the American Journal of Clinical Nutrition (via Women’s Health Mag) ad revealed that the present recommended daily protein intake of 0.36 grams per pound of body weight was insufficient for any person who was doing weight or resistance training and had suggested that women should have between 0.54 and 1 gram per pound of body weight, since protein could increase post-meal calorie burn by as high as 35 percent. This entails that the body weight should be used as guide if one wants to reduce his body fat.
For men who desire lowering their body fat to seven percent in about eight weeks, the plan was to slowly increase weight training and cardio while cutting calories and carbohydrates, according to Men’s Fitness. The publication said that with the last few weeks being more challenging, it was important to remind oneself that it was only for a short span of time. Given the appropriate parameters for one’s workouts, which include the specific exercises, sets, and repetitions, one could also modify the meals he ate to suit his appetite; however, the macronutrient figures should be at par with what had been recommended.
Along with the aforementioned tips in reducing body fat, body fat can be lowered through adequate exercise, rest, and proper attitude.