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How To Get Rid Of Unwanted Body Fat

Updated on September 14, 2014

How To Get Rid Of Unwanted Body Fat

With the high rates of obesity in this country, there are many people who want to know how to get rid of unwanted body fat quickly. Just look at all of the infomercials for diet products and exercise equipment that promise to get you into great shape in record time. Of course many of the claims that you hear on these infomercials are exaggerated and those "before" and "after" pictures are often doctored. You don't have to spend an extravagant amount of money buying the latest diet fad or exercise product that you see advertised everywhere. It takes the right combination of diet and exercise to lose body fat.

If you want to learn how to get rid of unwanted body fat naturally you simply need to follow a few guidelines. You can also manipulate your diet and exercise routine to boost your metabolism so you can burn even more calories and body fat.

Dieting And Exercising To Lose Body Fat

For those people who are trying to figure out how to get rid of unwanted body fat, dieting and exercising are very important. You really can't do one without the other and expect to succeed. If you diet without exercising you'll probably lose some weight but your body may still look "soft". If you exercise without dieting you'll probably build some muscle but still may have extra fat hanging around your waist. If you want optimal results you need to combine diet and exercise to lose unwanted body fat.

You need to thing of your diet as a change in your eating habits rather than "going on" a diet if you want to succeed at getting rid of unwanted body fat. Many people "go on" a diet, lose some weight, and then "go off" the diet - which results in them gaining back what they lost. As you change your eating habits you'll eventually find that you don't even like those junk foods that contain a lot of empty calories as much. You can also allow your self a cheat meal every now and then.

After you start eating more nutritious food you need to make sure to consume less calories than you burn when you want to know how to get rid of unwanted body fat. One pound of fat contains 3500 calories so if you drop your daily caloric intake by 500 you should 1 pound in a week. If you lower your daily calorie intake to an extremely low amount you'll end up binging at some point and you may loss muscle - which isn't good for you metabolism. For most people one pound of fat loss per week is the safe way to go and you may lose a bit more depending on how many calories you burn.

Of course, exercising is also essential if you want to get rid of unwanted fat. Just doing half an hour of exercise daily will do wonders for your body. You'll burn extra calories and increase your metabolic rate. For optimal results you should do both cardiovascular exercise and weight training.

Boosting Your Metabolism To Get Rid Of Unwanted Body Fat

In the search for how to get rid of unwanted body fat, boosting your metabolism is essential. Your metabolism, or metabolic rate, is the rate that your body burns calories. The faster your metabolic rate, the more calories you burn. There are some ways that you can manipulate your diet and exercise program to increase your metabolism.

Believe it or not, the process of eating boosts your metabolism. Because of this, eating more often can actually help you succeed at losing body fat if you do it the right way. You'll want to eat 5 or 6 times per day instead of 2 or 3. When you do this you need to keep your meal portion sizes small since you don't want to increase your daily caloric intake, you just want to spread those calories over more meals. When you eat 5 or 6 times daily you'll also keep your energy levels up since you are eating every 3 hours or so.

When it comes to exercise, you need to train with high intensity to boost your metabolism. Many people believe that you must spend between 45 minutes and an hour doing low or medium intensity cardiovascular exercise when you want to know how to get rid of unwanted body fat. However, if you add some bursts of high intensity training (like some all out sprints when you go jogging), your metabolism will speed up and your body will continue burning extra calories when you're done exercising. Doing this will allow you to get your cardio done in less time with all of the same fat burning benefits.

Building muscle mass will also increase your metabolism so you lose fat. Having more muscle will require your body to burn more calories to maintain. This means that with some extra muscle mass your body will constantly burn more calories, even if you're just sitting around. If you're female and don't want to get too big, you need to know that it doesn't much of an increase in muscle size to have a positive effect on your metabolism. You can focus mostly on building your lower body muscles, which will make you shapelier as you get rid of unwanted body fat.

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