Fat loss requires discipline and willpower. The management of obesity consists of dieting, physical exercise, medications, and surgery(bariatric surgery). Medication and surgery is for persons with Body Mass Index of 30 and above. With self discipline and
willpower to change one's lifestyle, an obese or overweight individual could burn some fat and would also be able to maintain his/her desirable weight/shape with dieting and exercise.
1. Change of lifestyle: The lifestyle change dwells on dieting and exercise. Examine objectively what you eat on a typical day and throughout the week as well as the quantity consumed.Note the unhealthy habits and then get to work on burning those extra fats.
2. Do not starve yourself: During starvation between meals glycogen in the liver are converted back to glucose to meet metabolic needs due to decline in blood glucose. However, in prolonged starvation blood glucose level decline greatly and the body derives the needed energy from the muscles and later from fat stores through a process known as gluconeogenesis. Now we want to burn some fats and not to weaken our muscles which is not good because the sapping of energy from the muscles does not help.
You may feel lighter for a while when you check your weight if your are practicing starvation to curb overweight but you just might be carrying the same percentage of fat. And the truth is, you will struggle to keep this starvation lifestyle up.
More so, by starving yourself, you will feel constantly hungry and tired. And when you can't handle the hunger especially towards the evening, you will probably start binge eating or over eating which defeats the aim of the starvation in the first place. Please don't starve instead eat small meals 5-6 times a day.
3. Regularly eat small meals per day: Eating small meals every 3-4 hours help to keep your metabolism running at a steady pace. I guess you are thinking that in order to lose fat one must decrease the amount of food intake, starve or even skip meals. The truth is, in order to to burn fat, you should eat five to six small meals instead of three large ones. When the meals are always spread out throughout the day in smaller quantities, then there will be no excess calories left to be converted to fat. However, note that not every overweight or obese person is an over eater. Some people hardly eat at all and they still can't lose weight but many people who are overweight are overeating and this could be the only factor. As a rule do not load or stuff yourself in one sitting.
4. Reduce intake of simple sugar: Simple sugars contribute to body fat gain because they are generally high in calories. By avoiding foods like cakes, cookies, ice cream, soda, and candy bars you can cut out many unnecessary calorie. Fresh fruits, fruit juice, and frozen yoghurt can satisfy one's sweet tooth with natural sugar.
5. Drink water instead of soft drinks after meals: Drink water in lieu of soft drinks. Soft drinks contain high amount of sugar (simple carbohydrates) that gives an added calorie to the calories you've just consumed in your diet.
6. Reduce your fat intake: Fat has twice the calories per gram than protein or carbohydrates. Animal foods such as meat and dairy products are big sources of fats.
7.Eat complex carbohydrates like those found in whole grains, vegetables, and beans. These are good lower calorie foods that give you nutrients and fiber.
8. Exercise: During moderate exercise, equivalent to a brisk walk, there is a greater use of fat as a fuel. With use, muscles consume energy derived from both fat and glycogen. And due to the large size of leg muscles, walking, running, and cycling are the most effective means of exercise to reduce body fat. So take the stairs in lieu of the lift and walk that short distance in lieu of a car .Studies have shown that walking 30 minutes per day as little as 3-4 times per week can improve your health. Take that walk!