How To Lose Fat

We have  already learned that our bodies use fat to store energy. Energy is quantified with a unit of measurement called a calorie. We consume calories through food and drinks throughout the day to provide us with the energy we need to complete our activities. Even while resting, our body needs energy to function.

To learn how to lose our excess fat, we must first understand how we gained it in the first place.

Our bodies burn a certain number of calories each day, but when we consume more calories than we use, they are stored for later use. When we a store an excess of 3500 calories, it converts into a pound of fat.
Now that we know how fat is gained, we can see how it can be lost. We must burn 3500 calories more than we have taken in. This creates a deficit and our bodies must turn to the fat cells for energy when we have depleted what we have provided it with food.

Think of calories like dollars. We need to spend $500 more dollars than we receive. We want to be "in debt" when it comes to energy.
Physicians recommend losing approximately a pound of fat a week in order to get fit in a healthy way. If your goal is to create a 3500 calorie deficit in one week, we can divide that number by 7 to get 500. That means, your daily goal is to "overuse" 500 calories. For example, if you eat 2000 calories in a single day, you must use 2500 calories of energy. After one week, those daily 500 calories will total 3500 and you will see a drop in your weight.

Remember, if your body does not have any "extra" fat to burn, it will start burning muscle for energy. Be sure to set a realistic goal so you won't be disapointed and most importantly you will be healthy.

Most processed food is packed full of "empty calories" (calories don't make you full but still must be burned off). Once you start counting calories, you will likely be motivated to make smarter choices. For example, if you are thirsty, you could take in 100 calories by drinking an 8oz Pepsi, or you could guzzle as much water as you want ... FOR FREE!

If you eat a bunch of junk food you will have to practically live in the gym (and who has time for that??) May as well eat good stuff (in moderation) and put in your 30 minutes of exercise.
MYTH: Muscle weighs more than fat

A pound is a pound. A pound of muscle is the same weight as a pound of fat, HOWEVER, muscle is much more dense so it takes up less space. This is why someone who weights more could be smaller in size.

This is five pounds of muscle (dark red mass) compared in size to one pound of fat (yellow mass).
Now that you know the what, why and how, you may be asking: How do I get started?

Fat Facts