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Safe Ways to Lose Fat

Losing weight doesn't have to be difficult or dangerous. There are plenty of ways to lower your body fat percentage that don't involve harmful crash diets or drastic exercise regimens. Small, gradual changes involving exercise and nutrition will decrease caloric intake and increase energy expenditure, resulting in fat loss. By incorporating these changes into your daily routine, you can lose weight safely and effectively.

  1. Nutrition

    • Diet is an important aspect of fat loss. You need to ensure that your body is getting all the nutrients it needs to function without over-indulging. Eat smaller, more frequent meals to keep your metabolism working constantly. When you do eat, avoid foods that contain excessive amounts of fat or sugar. Base your diet around lean protein, complex carbohydrates and unsaturated fats. For snacks, consider healthful choices like nuts, fruit or low-fat yogurt. Avoid alcohol, as it contains unnecessary calories.

    Aerobic Exercise

    • Cardiovascular exercise is a great way to burn excess calories and enhance your metabolism. You can do almost any type of physical activity, as long as it gets your heart rate up. Swimming, rowing, biking and running are all good ways to get your body moving. Start with 10- to 15-minute sessions of moderate-intensity aerobic exercise five times per week, then gradually increase the duration to 60 minutes as your body adapts.

    Resistance Training

    • You can raise your metabolism and boost your daily calorie expenditure by training with weights. By increasing lean body mass, your body will burn more calories, even when you're not exercising. When beginning a weight training routine, start with two or three sessions per week. Perform one set of eight to 10 different exercises, then add another set after six to 12 workouts. Focus on the major muscle groups first, then move on to the smaller muscles.

    Lifestyle Changes

    • Simple changes to daily activities can also result in increased calorie expenditure and fat loss. Take the stairs instead of the elevator. Walk instead of driving. Small changes can add up in the long run.

      Consistency is the key to long-term fat loss. Vary your workouts to prevent them from becoming stale, or enlist the help of a friend to help keep you motivated. It will also help to plan your meals and exercise routine in advance, providing a realistic blueprint for your fat loss goals.

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