Losing that extra fat can be a tough challenge, especially because some people do not exercise. To make sure that the fat loss you experience is permanent you need to not only make food changes but also to engage in at least a reasonable level of exercise. To win the fat challenge long term, this is key.
It’s obvious that if you want to lose fat, you should also eat less of the bad kinds of fatty foods. But your body does need some good fat, and if you aren’t providing that, you may actually gain weight because these kinds of fats provide energy and raise your metabolishm.
Good fats are the unsaturated kind (polyunsaturated and monounsaturated fats) which you can get from oily fish like salmon, sardines and tuna and from certain oils like extra virgin olive oil, flax oil, canola oil, soy oil, wheat germ oil, walnut oil and hemp seed oil.
The bad fats are the processed ones. Foods like heavily processed sweets, meat with a lot of fat, and high sugar foods may contain a lot of bad fats. These foods do very little for you nutritionally and avoiding them will help you to lose weight must more rapidly. Focus on good fats and avoid the bad ones and your metabolism will thank you.
Now, back to the fat loss challenge . . .the commitment to exercise. There are basically two forms of exercise: strength (muscle) building and aerobic (cardio). Both will contribute to weight and fat loss if performed correctly. Muscle burns more calories than fat so you will burn more calories even while resting once you’ve increased your muscle tone.
There are all types of strength training exercises that you can do and that don’t require equipment or a monthly gym membership. Cardio workouts also help with fat if you can sustain them for longer periods. But many people don’t have the time or the endurance for long cardio workouts.
That’s ok! Just do what you can do and it will benefit you. The key to losing weight and fat with exercising is to be consistent. Don’t fall into the trap of over-doing it for a couple of weeks and then either hurting yourself or just getting burned out. Try to do some strength training two to four times a week and some cardio exercise two to four times a week (alternating days).
Start out at a slow or moderate pace, especially if you have never worked out before. Pace yourself, build up those muscles, and eat healthy to win the fat loss challenge.
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