Decrease Body Fat

There are many diets and exercise programs claiming to decrease body fat quickly. Such diet programs insist on allowing only certain food items, and exercise programs which talk about spending hours in the gym. They might look fancy, and claim to be very effective, but do more harm than good in the long run. By following a specific diet, you might consume few and certain food items that will help you burn the stored fat in the body and thus you will experience a temporary weight loss, and think the diet is working. But, this will lead to deficiency, due to the absence of a balanced diet. It will also slow down your metabolism. Exercises are a safer way to lose weight, however, the exercises should be spaced out properly, and the harder exercises should be gradually added to an individual's exercise program, rather than asking him/her to spend long hours in the gym. Because, a quick weight loss through a tight exercise program or fad diet, can give you stretch marks (and once you get these horrible marks, they are almost impossible to get rid of). So, understanding the scientific reasons or principles behind a diet and exercise plan is crucial, so that you can be your own personal instructor and design a healthy weight loss program by understanding your own body needs.

Your own personalized decrease body fat program should focus on three main aspects:-

1. Substituting junk for healthy foods, and forming a well-balanced diet.
2. Increasing your metabolism, so that you maintain your weight, even if you stop following an exercise program or a specific diet.
3. Using exercise for a - losing weight fast, b - boosting your metabolism, and c - decrease body fat increase muscles.

How to Decrease Body Fat Quickly & Effectively?

Before you start on the program, it is important to get your body parts and fat measured. This will help you to keep a monthly check on how much body fat is reduced, from individual body areas. Measure your body weight on a weighting machine, and note it down. Take a measuring tape, and use the inch side of the tape to measure different body areas like calves, thighs, hips, stomach, chest, wrist, forearm, upper arm, shoulders and neck. Then go to a site which offers a home body fat test, that will ask you the above information you have noted down. Enter the relevant info, and note down the result the site shows. Keep doing the above steps on the 1st of every month to check how much weight you have lost. Go through body fat percentage chart to know about the required healthy body fat percentage according to your age and body type.

# 1 - Following a Balanced Diet
You must be thinking, 'what is wrong with my present diet?' Due to our hectic schedule, we don't follow a healthy diet which leads to deficiencies and we consume foods which are processed. The processed food have very low nutrition values, and contain additives like sugar and salt that add more calories to the diet. So, try to include as much as natural and healthy foodstuffs in the decrease body fat diet, and avoid the processed foodstuffs, and say absolutely 'no to junk'. Stack your refrigerator on Sundays with vegetables and fruits, veggies which can be used for making salad and meals. Dry to decrease the intake of carbs and proteins, and increase the intake of fruits and veggies as much as possible. Carry healthy snacks with you like a mixed fruit bowl, or whole fruits which are easy to carry like apples or bananas.

#2 - Boosting Your Metabolism
Metabolism boosters, are a secret ingredient which people miss out on, and hence are under the misconception that once you stop your exercise program you will lose weight. To understand what is metabolism and what happens when it is boosted, I will give you a simple example. Consider your body as a furnace, and wood is like the food provided to the furnace so that it burns, like the body burns calories, and the furnace uses this energy. If one has a low burning furnace rate, and provides the furnace with 10 pieces of wood, the furnace will be able to burn only 6 pieces of wood, and the rest of the unnecessary wood pieces will get stored up. Similarly, a person with low metabolism eating 1000 calories might only consume 600 calories, and store unnecessary 400 calories, which will add to the body weight and result into weight gain. However, if a person has a high metabolism all the calories provided will be burned, and no excess calories will be stored. Like a furnace which consumes all the 10 pieces of wood at a fast rate which is maintained steady. To increase this rate of burning calories, you body metabolism should be high, which can be done following effective metabolism boosting tips. Some of the best natural metabolism boosters you need to follow are:-

• Drinking green tea (2-3 cups a day)
• Drinking a lot of water (minimum 3 liters a day)
• Exercising (swimming works the best)
• A glass of cold water with 1 lemon juice in the morning
• Eating a lot of fibers (high fiber fruits and veggies)
• Getting 8 hours sleep

#3 - Exercising to Decrease Body Fat Fast
It is important that your exercise program includes all the 5 component of physical fitness that balance your workout. If you are a beginner, go through personal training workout to form you own personalized exercising program. Your exercise program should start with a warm-up session of 10 minutes (which can be mild jogging). Then a cardio session of 30 minutes. The cardiovascular exercises are full body workouts, that will help to reduce weight. Follow these by strength training exercises to tone up your body muscles, and prevent any sagging body parts. You can hire a gym instructor for the strength training exercises if you are a beginner, so that you are guided in the right and safe way. Finally, follow the stretching exercises and techniques to improve your body flexibility. Stretching will also help you to relax. Follow the above schedule Monday to Saturday, and take a break on Sunday.

So, personalize your very own program with the above tips and tricks to decrease body fat. Stick to the program honestly, and you will see result within few months. Good luck!