Here’s Everything You Need To Know To Actually Lose Body Fat
Here’s Everything You Need To Know To Actually Lose Body Fat
Everyone has their own goals for their health and wellness, and those goals vary from person to person. We get that not everyone is focused on losing body fat — and that is A-OK. But since some people do want to change their body composition — whether for health reasons, aesthetic purposes, athletic performance, or some other reason entirely — we wanted to provide the best advice we could on how to do it safely and effectively. BuzzFeed Life consulted two experts for this story: Dr. Holly Lofton, director of the Medical Weight Management Program at NYU Langone Medical Center, and Dr. Florence Comite, a New York City–based endocrinologist who specializes in precision medicine.
1. First, understand what body fat is, what it does, and how much is healthy to have.
2. Yes, losing body fat IS partially about how many calories you eat. So let's just get that out of the way first.
3. Whatever you do, don't eat a low-fat diet.
4. But you probably should eat fewer carbs.
5. Here's how to estimate about how many carbs you're eating.
6. When it comes to measuring progress, don't use a regular scale.
7. Get enough sleep and make sure it's good quality.
9. Make strength training part of your routine.
10. Focus your training on large muscle groups for maximum effect.
If you're going to try to pay attention to how much fat, carbohydrates, and protein you're eating, you need to understand how much of each are in your food. Pay attention to the numbers on the label and what they mean for your overall goals. You can use an app like MyFitnessPal to track not just calories but macronutrients, too.
If you're not interested in tracking your macronutrient intake to the very gram but still want to keep an eye on things, you can just familiarize yourself with common serving sizes with a chart that makes it easy to understand and visualize how much you're eating without getting super involved in numbers and tracking.
"If you don't have enough water, you can't burn energy efficiently in the same way, including sugar," says Comite. "If you're drinking water you're going to be better at losing fat." To figure out how much water you should drink per day, divide your weight in half, Lofton says, and drink that many ounces of water per day.
15. Don't overdo the post-workout snack.
Lofton says that most average exercisers who work desk jobs and work out for even up to 90 minutes per day probably aren't depleting their carbohydrate stores to the point that they need to refuel with a real recovery meal or snack. If you're working out for about an hour and a half per day and are otherwise mostly sedentary, your post-workout snack should be about 30 grams of carbs. That's two small pieces of fruit or a 6-inch tortilla and two tablespoons of hummus.
If you're thinking of trying to lose fat, the tips above will be helpful — but remember to check with a doctor before making any big changes to your diet or exercise routines. And also remember to check with yourself to make sure your goals for physical fitness match up with your goals for your mental health and lifestyle.
Original article and pictures take www.buzzfeed.com site
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