In order to have a better understanding of fat loss, we first need to focus on what it is that makes Americans fat or obese in the first place. The main factor contributing to weight gain are dietary or nutritional factors. The consumption of nutrients such as starchy carbohydrates (chips, fried foods, and etc), sugars, and sodium in excess is largely responsible for weight gain. Eating these in excess may even lead to the development of diseases such as diabetes, cardiovascular disease, and many others.
Another factor contributing to weight gain is living a sedentary lifestyle, or in common terms performing no physical activity. The Physical Activity Guidelines for Americans states that Americans should perform between 150-300 minutes worth of moderately intense physical activity per week. Lots of people don’t reach this limit because they simply are not physically active or don’t know what to do in order to be.
First, we’ll be discussing the dietary factors that play a role in fat loss. Starting with being in a caloric deficit. This simply means eating fewer calories than are required of you to maintain your current body weight. There are calculators on the internet making finding this target number easier to find. The average diet should contain 45-65% carbohydrates, 15-30% fats, and 15-25% proteins. The carbohydrates being fruits and vegetables, whole grains, potatoes, and more. Proteins being lean meats like poultry, beef, seafood, or pork. Healthy fats to consume include olive oil, and nuts. If one consumes a diet largely including these foods while in a caloric deficit could begin to lose weight fairly soon.
In terms of activity, there are multiple things you can do to lose fat. The best activities are those that burn a decent amount of calories. These types of activities may include walking, running, swimming, weightlifting, biking, and much more. As long as you get at least 150 minutes of moderate exercise a week it’s likely you’ll begin to lose weight. This also depends on what kind of fitness experience and preferences the individual has. If little to no experience start out with activities that are like hobbies such as hiking, kayaking, or even cycling. If a medium amount of experience you can do the same, and maybe throw in some running and weightlifting in the mix.
I will get more into depth on specific routines; including set amounts, repetition amounts, and rest intervals. Fat loss is not the easiest goal to accomplish, but using these tactics along with consistency and progression it can be accomplished.
Science of Fitness 