How to lose fat – and keep it off


You may think that losing weight and losing fat is the same thing. However – in reality – it is not, and while the pounds are coming down, not all that is gone is strictly fat. Among the first to go will be water weight, after which will indeed come the fat. Yet, there often remain those final deposits, usually around your midsection, which are the most difficult to shake, and the easiest to pack on, for most.

What you will need to rid yourself of this menace is proper nutrition, a healthy dose of exercise, as well as a few lifestyle adjustments, to make sure what you are doing will remain in effect in the long term.

You are what you eat

There’s a saying going around that claims you can’t outrun a bad diet. In other words, all weight loss efforts begin and end in the kitchen. The main reason you are not slimming down lies in your pantry, and not among the hours you might be in fact spending at the gym.

In order to see the very first positive changes, you will need to cut the processed foods out of your life, stop munching every chance you get, and incorporate fresh veggies into your daily meal plan.

Changing your diet does not have to be time consuming – making a smoothie or a salad only takes a few minutes, and you can choose from a wide variety of ingredients. In truth, you can grill yourself a piece of fish and make a salad a lot faster than you can assemble a cheeseburger. And guess which one will be kinder to your waistline.

Plus for activity points

You will also need to add some sort of physical activity to the aforementioned diet. You can either opt for high intensity trainings, which will be harder but will provide more palpable results, or you could choose to go for easing into strength training, plus add a few cardio routines into the mix.

Whatever you do decide to go for, you will need some time to assess how your nutritional plan is mixing with the trainings, and adapt accordingly. Don’t expect to survive a bout of HIIT after a handful of nuts. If you train, you need to fuel your body to withstand the hardships as well.

Going to the gym is considered just another chore by most, so you need to do all you can to get over the initial difficulties. Try roping in a friend to join you, treat yourself to a brand new gym outfit, or reward yourself in any way other than gulping down half a cake and a pitcher of soda. Once you get used to your new routine, you will no longer need to force yourself out the door.

When the going gets tough

As you progress on your way to your leaner self, you will start to pack on lean muscle mass. This will in turn allow you to burn those fat deposits more efficiently, as you will be able to burn through more calories each day.

What is even better is the fact that you will not only be burning fat while you exercise, but will keep doing so even while you rest. This is where short explosive movements are your way to go – they will induce an oxygen debt which will in turn cause a metabolic boost lasting long after you have left the gym.

Another important point to bear in mind is never to forget to rest. You can’t expect to keep your body going at full steam every day of the week. As you settle into a certain rhythm, you will begin to switch between rest, high intensity and low intensity workout days. Make sure you get enough sleep in the meantime, and find means to relax and keep your mind at ease.

Hitting the wall

No training plan is fool-proof, and there will come a time when you will hit the dreaded weight loss plateau – the only thing you can do at this point is try and make adjustments to your training regime, and keep your body guessing. Once you surprise it with forms of training you have not focused on previously, it will kick right back into weight loss mode.