Put simply, fat is fuel that is kept in reserve until you use it for heat or motion. It is the excessive reserve of fuel that causes the most concern. If you want to reduce the fat reserve, you have to reduce caloric intake and/or increase fat conversion to heat or motion (ie. raise your metabolism). Energy used for motion helps maintain or increase muscle mass. Increasing muscle mass also increases the fuel required to maintain the muscle tissue. This also contributes to continued weight loss. (It takes more calories to maintain a pound of muscle than it does to maintain a pound of fat).
Our bodies are very efficient at converting calories (read fat) to energy. Slow and steady weight loss by reducing fat reserves, is the healthiest way to lose weight.
- Consult a doctor before undertaking any significant change in your diet or exercise patterns.
- Develop a consistent exercise/energy-using program. Do something that involves physical effort for more than 15 minutes at a time. Walk, garden, work, work out, swim...several times a week. Don't do it to excess (if you can't talk intelligibly during your routine then you're probably over doing it). You might as well use the calories to accomplish something positive in addition to losing body fat, improve something, clean up the yard, the house, cut some firewood, walk in a beautiful park, walk to see a friend, help someone, etc. Enjoy the results mentally and physically.
- Consider weight training to increase bone density and consume calories.
- Don't forget proper nutrition. Get your vitamins and minerals (primarily from food). Drink plenty of water.
- Don't overdose on supplements. Too much can be bad for you. Read the labels and take as directed.
- Make a commitment to a change in lifestyle. Stick to the program for the rest of your life not just a few days, weeks or months. If you don't stick to it, weight management and the resulting health problems will probably be a continual concern of yours.