All You Need to Know About Fat Loss

Obesity is a big concern in modern times. It contributes to major health problems the world over. Now, people are becoming more and more conscious of their health and are starting to work towards losing extra fat. However, the problem with fat is that it is hard to lose. It is not the same as losing weight and that leads to a lot of confusion.

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Fat Loss Science

The extra calories consumed through carbs and fats, which is extra energy, gets stored in the form of triglycerides in the fat cells. This is the body’s way to store energy for future use. However, over a period of time, this extra energy forms a fat surplus and changes your body shape and health. To start with, you need to consume fewer calories than you burn. A 500-calorie deficit is good enough. Consistently maintaining a calorie deficit leads to the release of stored fat from the fat cells and is used for energy production. Eventually, the extra fat stored in the body is used up as energy, which results in better body shape.

The Importance of Diet & Exercise

Fat loss is possible with exercising and diet. As mentioned earlier, you need a calorie deficit to let the excess fat be used as energy. When you workout, this process is amplified. The blood flow to muscles and fat cells increases and the fat is released at a higher rate to satisfy the energy needs of the body to workout properly.

Working out for 150-250 minutes every week is recommended by most health institutions. You can distribute it to 30-50 minutes of moderate-intensity workouts 4-5 days a week. Include a mix of cardio and resistance training exercises to burn calories and increase muscle mass. If you have weights like dumbbells or kettlebells, it’s perfect for resistance training. They are always available at gyms but they’re all closed. The best solution is bodyweight exercises and resistance bands. A combination of a nutrient-dense diet and a proper exercise routine is better than the two done separately.

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Fat Loss Facts

The body stores fat in and around the belly, thighs, butt, and hips. If you want to lose fat in a certain area of your body, give it up. Spot reduction is not effective. Depending on their metabolism, people lose fat in some areas faster than others. It also depends on your lifestyle and genes. Your history of weight loss and weight regain is also important.

Fat Loss Timeline

The duration of your fat loss depends on how much weight or fat you want to lose and whether you eat healthy and exercise consistently. Losing weight within short periods is often associated with side effects like fatigue, muscle loss, nutrient deficiencies, headaches, and menstrual irregularities.

Most experts suggest a gradual regimen to lose weight and lose fat, which is sustainable in the long run and prevents weight regain. A rapid weight loss or fat loss approach is better for those with very high body mass indexes (BMIs).

Weight loss depends on factors such as age, gender, sleep quality, and calorie deficit. Any medications you might be taking will affect your fat loss regime somehow so it is better to consult your doctor for the same. Once you reach your weight goals, maintain your calorie intake to prevent weight regain. Exercising regularly is indispensable.