Here, we give you 20 ways to give body fat a proper send-off. A big part of it has to do with your lifting and
cardio regimens
- keep those up. But in this list, we step away from the gym and into
your kitchen to present a practical list for cleaning up your eating
habits and, as a result, your physique.
1. Change your lifestyle.
When you go on a "program" to
lose body fat,
you may set yourself up for failure. A program implies an endpoint,
which is when most people return to their previous habits. If you want
to lose fat and keep it off, make changes that you can live with
indefinitely. Don't over-restrict calories, and find an exercise program
that adequately challenges you, provides progression and offers
sufficient variety so that you can maintain it for years to come.
2. Drink more water.
Water is the medium in which most cellular activities take place,
including the transport and burning of fat. In addition, drinking plenty
of calorie-free water makes you feel full and eat less. Drink at least 1
ounce of water per 2 pounds of bodyweight a day (that's 100 ounces for a
200-pound person). Keep a 20-ounce water bottle at your desk, fill it
five times a day, and you're set.
3. Consume fewer calories than you burn.
To figure out how many calories you burn a day, calculate your
Resting Metabolic Rate (RMR)—the number of calories you burn daily doing
routine activities, not including formal exercise—using this formula:
RMR = bodyweight (in pounds) x 13. Next, determine how many calories you
burn through exercise—a half-hour of moderate-intensity aerobic
exercise burns around 350 calories in the average man, and a half-hour
of lifting burns around 200. Add your RMR to the calories you burn in
the gym, and keep your daily calorie consumption below that total.
