How to Lose Fat and Keep it Off
Getting rid of unwanted body fat isn't easy, but taking small steps through diet modification and exercise is. Rather than fad diets that promise quick results, focus on healthy habits to promote long-term health and fat loss. This may reduce your risk for diseases including heart disease, diabetes and osteoarthritis, while decreasing age-related muscle loss and reducing fat regain. Eating plenty of protein, choosing whole fruits, vegetables and lean proteins, drinking water and cutting out sugary drinks, fried foods and processed ingredients are important.
Fat is found throughout the body in the form of adipose tissue, or visceral fat. This fat stores triglycerides that provide energy when needed. Having more fat is linked to an increased risk for heart disease, type 2 diabetes, and metabolic syndrome, as well as cancer. A higher level of fat in the abdomen is also linked to insulin resistance and high cholesterol levels (Cannon et al, 2015).
When we consume less energy than our bodies need overall-as happens when dieting-the body turns to fatty acid molecules in the liver and muscles for fuel. When these are used up, the fatty acids are excreted in the urine and the breath. The pounds you lose are mainly water and waste, with very little fat.
The best way to lose body fat is to trim calories while keeping lean muscle mass, and prioritize strength training when exercising. When you cut your calories too much, the body tends to lose more muscle and water weight than fat; it also can lead to a lack of energy and slowed metabolism (Hughes et al, 2016). Eat smaller meals, avoid eating out of bowls or directly from food containers, and choose lower-fat versions of your favorite foods such as skim milk for whole, nonfat yogurt or reduced-fat ice cream, salad dressings and mayonnaise. Gå ner i fett