How To Reduce Body Fat

Fat accumulates when you eat more food than you burn (through physical activity). However, if you burn more energy than any you eat, then fat diminishes.

To lose body fat, you either have to eat less while maintaining the same level of exercise, or exercise more while eating the same amount of food. In practice, it is best to do both – to expend more calories while increasing exercise, and to eat less.

The added benefit of exercise is the “afterburner” effect. This means that exercise triggers an adrenaline release which maintains a higher rate of metabolism for an hour or two after your workout – or even more following longer periods of vigorous exercise.

By way of example, if a person eats 100 calories (equivalent to two small crackers) fewer each day and expends an extra 100 calories (equivalent to 20 to 30 minutes of moderate walking), then the calorie deficit would amount to 18 lbs of fat a year. And this is the way to think about fat loss. A gradual reduction in the long-term far outweighs rapid weight loss as you tend to keep weight off. With crash diets, you are more susceptible to regaining weight after the initial weight loss.

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