Sometimes it is not clear what to do in the quest to lose fat.
We mean fat rather than weight because it is this type of body tissue (fat = adipose tissue) that people usually mean when they say “I want to lose weight”. Most bodybuilders have the mindset to lose fat but it’s still best to be clear about the difference between losing fat and weight.
Let’s look briefly at the factors that most frequently prevent the human body getting rid of fat.
1. DIETING (BURNING MORE CALORIES THAN YOU EAT)
It may not be what you want to hear but calorie intake is absolutely fundamental for reducing the percentage of fat in the body. All you need to understand is a simple formula: if you burn more calories than you consume, your weight will decrease. If you achieve that deficit between what you eat and what you burn then you will fulfil a weight-loss goal. But be careful not to achieve this deficit by reducing protein (amino acids), which could lead to you losing muscle rather than fat. To ensure the weight you lose is fat eat several times a day (aim for a minimum of five times, with a maximum of 4 hours between meals), consume protein in each meal and keep your metabolic level high. Drinking plenty of water daily will also help a lot.
2. AVOID SMOKING AND/OR DRINKING ALCOHOL
Unhealthy habits can scupper your chances of achieving your goal. Alcohol contains empty calories that can affect the calorie deficit you want to achieve as well as tax the liver. It’s also wise to stop smoking: in the short-term you may add weight due to the dreaded weight gain that often occurs when you first quit tobacco and the blood is cleansed but long-term you can learn to control it.