There's a lot of articles online and even personal trainers these days promote ways to burn fat fast, sound great right! But in all honest this is a myth.. You can't burn away fat cells like we are believed, the way you loose fat is by shrinking the fat cells within your body. Your body stores fat for energy, basically a human survival back up source incase you don't eat any food for days or weeks and with such every one has a set ration of fat cells within their body, which you can't change! This doesnt mean your meant to be overweight and fat.
Ways to Lose "Fat"
You can lose excess "fat" in a multiple of ways, from a calorie deficit, by increasing your NEAT, cardio and weight lifting or by implementing all four. Obviously the more active you do with a calorie deficit the more weight you'll end up losing!
BMR Base Metabolic Rate
The BMR is everyone's individual internal body calorie requirements to survive for example your heart needs energy ( food ) to keep pumping the blood around your body. So this is important that you don't do what a lot of people do when they start a diet which is eat lettuce and lettuce and lettuce.. okay maybe soup too.. This is normally known as crash dieting, this isn't going to work! Granted people do say they've lost weight in the first few weeks, however sadly they've only lost water retention, muscle glucose and also muscle itself! Ultimately what happens is after you stopped dieting the weight flies back on faster than before and in some cases you end up weighing more than you did before you started, not ideally the best way to start right?
There are a few online calculators that will work out your BMR for you and also add the daily activity needs for example if your doing a physical job you'll need even more calories than your BMR.
A good simple BMR calculator to use is www.calculator.net/bmr-calculator.html this will give you exactly the amount of caloires you need to stay at the weight your currently at.
How to lose weight
The best way to start losing weight is to work out your daily calorie needs by using the calculator above, then simply subtract 500kcal from the total your given. Then the next step would be to work out your macros, which you can use with My Fitness Pal, ideally to start with set your macros to 40% protein 30% carbs and 30% fats within the settings and boom you now have a plan of action for what foods you can eat in a day that will help you lose fat.
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