Effective and Proven Ways to Lose Body Fat

As we grow older, we tend to put on weight. How to lose body fat depends on the persons build up and his or her lifestyle. Exercise and diet go hand in hand in order to achieve the desired results of weight loss.

Some bit of the body fat is required for the body to function and to maintain life. This is called the essential fat. The other kind is the storage fat. This is stored in the adipose tissues. It is for protecting the internal organs and the abdomen and chest. A person's fitness level can be calculated by measuring the body fat percentage. BMI or the Body Mass Index is a way to determine the body fat in terms of height and weight of the person. When the Body Mass Index is in the range of 18.5 to 24.9, it is considered normal. Between 25 to 29.9 is considered overweight and BMI which is 30 or above is considered obese. It is difficult to get exact measurements using these methods, but they give us a fair idea. If the essential fat is less than required by the body to function, it can affect the person’s health.

One needs to burn the extra and unwanted calories in order to lose body fat. If one is obese, excessive adipose tissues hang specially in the abdomen region. Abdominal fat is in the abdominal cavity. The fat present in the lower body, for example in the thighs, buttocks and hips, is different than in the abdomen. Females tend to put on weight in their lower part of the body while males tend to put on in the abdominal area. This is due to the hormones in the male and female. After menopause in a female, the weight shifts from the lower body region to the abdominal region.

So, how does one lose body fat? The answer is to burn the calories by some way of physical exercise. Exercises alone cannot help one lose body fat. A healthy diet is a must too.

Firstly a person should set a realistic goal for himself or herself. One should stick to that goal and maintain a log. Start with exercises in the morning before eating breakfast. Work out should be done for at least 20 to 30 minutes. Do them regularly and dedicatedly. One can do cardio, aerobics, weight training or yoga. Walking, running, jogging, treadmills, cycling and stair climbing are very good exercises. Certain exercises in yoga are very beneficial for losing body fat and toning up the body. One such is Suryanamaskar, which tones up the whole body.

One should eat small meals in a day. Do not skip any meal or eat heavy meals. Doings o will store fat in the body as a defense mechanism or slow down the metabolism of the body. By eating small meals, one boosts the body's metabolism and the calories consumed are burned faster. Eat a healthy diet filled with vitamins, minerals and proteins. Your diet should also include carbohydrates in moderation and very little fat. Switch to low fat food. This maintains efficient metabolism. Check the food portions and chew slowly. Count your calorie intake. Eliminate oily fatty foods. Drink plenty of water to help flush out the toxins from the body and to stay hydrated.

Following these simple points seriously will help you lose the body fat.