Targeting your Body Fat Loss

First let me explain the frustrating reality that is weight loss: you don't get to pick where it comes from and it takes a long time! I recommend that you find a favorite article of clothing, perhaps a pair of jeans, suit, etc, to you use as your progress marker. Since building muscle is part of the equation, and muscle is heavier than fat, often times, when you get started, the number on the scale does not change. Remember, that you did not put on extra weight overnight, so weight loss takes a long time.  

Usually, your friends and co-workers (especially people you do not see every single day) will notice a visual change before you do. If you are following a proper program of diet and exercise, you can estimate an average fat loss of one to two pounds per week. This is the safe and effective route. Diets that promise quick results and rapid fat loss usually result in the diet Yo-Yo - you end up gaining more than you had lost. Keep in mind that I said "fat" loss, not just loss, because that is where the scale becomes tricky, since you are gaining muscle. So, use an article of clothing as your point of reference, you'll notice changes in the way it fits as you progress.

Many people often ask how they can target fat loss in a specific area. It is often misunderstood that target loss is possible. The fact is, you can't. Your body will pick where it wants to start shedding fat. But keep in mind that fat loss is important because it is like removing the layers of your winter coat. You can have all the muscle and "shape" in the world, but if you are wearing long underwear, a thick turtleneck, a wool sweater, and a ski jacket, you won't be able to see it. So, as you lose fat, you are removing those layers until all you have is a layer of skin on muscle.

As with any weight loss program, cardiovascular exercise needs to be supplemented with a resistance training program. Since using muscle burns calories and fat does not, the more muscle you have, the better your metabolism. This basically means that you will be burning more calories throughout your day, not just when you are working out.

Of course, exercise only tackles half of the weight loss equation, so keeping track of your eating is important, too. The most successful dieters who keep the weight off always start with writing down the foods they eat. It is recommended that you log anything you swallow so you can keep a more accurate calculation of exactly how many calories per day you are consuming. Most people are surprised with how much they are really eating without realizing it! Each person's individual caloric needs are unique, but a good rule of thumb is to allow about 1500 calories per day (always check with your doctor!)

Remember, it's never too late to make a difference in your life! Keep plugging away every day, stay focused and patient, and you will get results. If you would like some help with your fat loss, personal training or nutritional support, please let me know and I would be happy to help you.