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Step 1: know your base calorie needs: multiply your body weight by 14 – this means if you weigh 270 pounds then you need 3780 calories daily to maintain your body weight. To lose one pound of body weight means you will either have to reduce your daily caloric intake by 500 calories per day or burn it off through exercise.
Step 2: balance your macro nutrients – eating a nutrient dense diet that is well balanced with proteins, fats, and carbohydrates is imperative when trying to lose body fat. It has been said, “gains are made in the kitchen, not the gym.” So take your diet seriously.
There is great debate over the best ratios but the standard is generally 30% protein, 55% carbohydrates and 15% fats. You will need to adjust this with your doctor if you are diabetic to keep your blood sugar levels in check.
Step 3: Stay hydrated – drink plenty of water daily to keep your body functioning well.
Step 4: Take a multi-vitamin – the best supplement for you to take is a simple multi-vitamin. Taking anything else will be a waste of money.
Step 5: Resistance training – when starting out focus on your major muscle groups and take advantage of exercises that maximize muscle strength. Consider exercises like the bench press, leg presses, and squats, etc. Doing so will give you maximum metabolism increase while strengthening your muscles and ligaments.
Step 6: HIIT cardio – limit your cardio training to two or three times a week for no more than 30 minutes. Choose an elliptical machine over the treadmill. To get maximum impact from your cardio efforts alternate between low and high intensity paces. A suggested interval is one minute low intensity and two minutes high intensity.
Step 7: Manage your stress – if you do not manage stress you will increase your odds of failure. Unchecked stress may cause emotional eating, low motivation to meet your goals and fatigue. Incorporate activities like Tai Chi, Yoga, etc.
Now you have the basic steps on how to lose body fat. Following these guidelines will aid in your fat burning abilities and improve your overall health.
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