When you hear about how to burn body fat, what is the first thing that comes to your mind?
I imagine that, like most people who want to lose weight, you think about the love handles that you have accumulated in your problem areas.
But you should know that fat is not just an inclement enemy that doesn't let you look the way you want in your new bathing suit.
Because although it is true that there are types of rebellious, unpleasant and even dangerous fat for your health, there are others that are necessary to keep your body functioning at its best.
Let's Demystify Fats
Although it is difficult for many to assimilate it, fat is too important for the functioning of the organism.
And there are plenty of reasons.
Among the most important is that it is potential energy, which helps you carry out your daily activities and can be used to your advantage when you want to give your workouts everything to achieve a body goal.
But in addition, it has additional basic functions such as:
So why do many demonize fat as if it were the devil?
First, because there is a lot of ignorance.
But also because they prefer to focus on that excess adipose tissue that comes from bad habits, which ruins the figure, deteriorates health and is not necessary for any vital function.
For this reason, I want you to know the different types of fat that you carry inside, each one with a role to play. Sometimes good, but other times not so much.
Why does your body accumulate fat?
The body is a perfect machine and acts accordingly to the stimuli we give it.
That is, if you have excess body fat, it is not a whim of your body, that you have a slow metabolism or that the universe is against you and opposes you being thin.
What actually happens is that your body stores extra fat in order to keep you alive in case of starvation or when you need energy for extraordinary physical exertion.
What impacts the most on the amount of fat you store?
And you are going to accumulate it, without remedy, if you maintain a high-calorie diet, do not do regular physical activity and, although many do not know it, do not sleep between 7 and 8 hours a day.
This is how fat is oxidized or “burned”
The biological process of oxidation, or more popularly called "burning" fat, is complex.
But I am going to explain it to you step by step and in a simple way so that you understand it faster.
Everything happens in three steps:
What is the ideal fat percentage?
Your body fat percentage depends on your age, gender, weight, and the lifestyle you lead.
Therefore, it cannot be said that there is an ideal percentage for everyone.
However, I am going to give you some benchmarks for average healthy fat levels that men and women could aim for, depending on their goal.
At this point it is important to understand that, as much as you want to be in shape, losing too much fat can harm your health.
Because your body would go into alarm mode and begin to break down your muscle tissue and organs to find the energy it deems necessary.
It is so dangerous to have fat levels that are too low, that it could reach the point that your heart stops, your organs fail and a hormonal chaos is created that does you a lot of damage.
Therefore, it is best to moderate.
An additional recommendation so that at the end of the process you stay strong, energetic and healthy, is to slowly lower your fat levels, and at the same time, develop muscle mass.
If you want to get a good score on this task, you should combine your exercise plan with a balanced, low-calorie diet.
And it will be even more optimal if you decide on weight training, since you will gain lean muscle mass that helps you burn much more calories and reduce your fat levels.
Measure your body fat percentage easily at home
Wondering what's the most reliable way to measure whether your efforts to achieve the right body fat percentage are paying off?
Getting on the scale is NOT the answer, since this tool does not reflect how your weight is distributed or how much fat you have accumulated.
Here I will not go into detail about sophisticated and expensive methods that require a team of scientists to analyze the results.
I prefer to tell you how to do it yourself at home.
1. Use a body fat gauge (caliper), in the same place:
Measure the same skin fold weekly, at the same time of day, and to avoid errors, make sure you always use the same pressure. If each time you measure it it is smaller, you are achieving the goal.
2 . Take measurements with a tape measure:
Record the size of your bust, hips, waist, thighs, and arms with a flexible tape measure. It's a reliable way to keep track of yourself and stay motivated.
3 . Take a weekly photograph:
Taking a picture of yourself once a week is a great way to see your progress. But do it at the same time, with the same lighting and angles so you really see the changes.
By replacing bad habits with a healthy lifestyle, what happens to excess fat?
If you are wondering how to burn body fat, starting a 360 degree healthy lifestyle will cause your body to take immediate actions that will make it easier for you to burn those love handles that have plagued you.
So that you can see it in a simple way, I am going to give you some simple informative capsules about how changing three habits from now on can help you achieve your dream body:
- By starting a low calorie diet you will cut off the supply of junk food and your body will stop storing localized stubborn fat.
- If you commit to regular physical activity, your body will direct stored energy to the organs that will make you perform better during your workouts.
- By having a better quality of sleep, among other things, your levels of the hormone leptin (appetite suppressant) will rise and that of ghrelin (appetite stimulant) will decrease, so you will not eat more, preventing the accumulation of fat.
Another very important point is that, over time, the number and size of your fat cells will decrease.
And that will make you have a better state of health, your metabolism will move faster, inflammation will decrease and you will look like you want.