Fat Loss Tips

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Many believe that fat can be reduced from their body in just few days. While this may be the case with some who are already in shape and need to lose only a few pounds, for someone with a higher body fat and body weight it may take a little longer. Body fat and body weight although related are two different parameters of body composition.


An individual with a higher body fat percentage may not necessarily have a higher body weight. Although this rarely happens, but there are some who weigh 65 kg (143 lbs) and have body fat well above 18%. Contrarily, there are some who weigh 80 kg (176 lbs) at a body fat of 11% or lower. Men and women have different body fat levels, the above examples are of  men. Where men may have healthy body fat ranges from 11% - 20%, women may have a higher healthy body fat range from 21% - 28%, with age and height being some factors that impact it. Body fat generally tends to increase with age, the values mentioned above are for people below the age of 30 years. Body fat testing is best performed in a laboratory under expert supervision. Electronic body fat analyzers and calipers, although not as accurate as the lab methods, can be used for getting a rough idea of current body fat levels and may serve as a starting point.

Losing body fat depends on physical activity levels, nutrition, rest and recovery, etc among others. If not losing body fat, try to analyze your current body fat levels and check your nutrition and exercise. The exercise intensity and duration should be such that it accommodates the goal of fat/weight loss. Daily calories should be slightly lower than maintenance calories Calculating Current Macros and Calories. Macro nutrient ratios should be in line with your goals, body composition and energy expenditure. These are some factors which can greatly impact fat loss or weight loss. You can also check out Fat Loss: Why is it so slow? for more information related to fat loss. If you've already hit a fat loss plateau checkout Breaking a Fat Loss Plateau



Note: Before starting/changing an exercise and/or dietary program consult a qualified doctor/health care professional.

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