I'm not fat but I have a lot of fat on me. I have tried and tried to shift it but nothing seems to happen. I go to the gym about 3/4 times a week and don't over eat. I usually eat quite healthy, however, can have off days. What am I doing wrong and how can I get rid of that extra fat around my thighs and stomach?
Thanks!
Hi, some foods are great to boost fat burning, you could try adding some of them especially at dinner time: bembu.com/fat-burning-foods
To effectively burn fat there are various schools of thought and no one correct way to do it (as with most things).
My personal approach is to focus on burning fat through consuming fewer calories than I burn on a daily basis. To burn 1lb of fat per week you need a calorie deficit of 500cals per day. For 2lbs of fat this has to be 1000cals less per day. Unfortunately you can’t target specific areas such as your thighs or your stomach, you have to persevere and stick to a plan for a consistent period and in time the fat will be used up as energy and you will lose it in these areas.
The quality of the food you eat will also be important, you need to eat well balanced meals, plenty of lean protein, high fibre vegetables and carbohydrates as well as getting essential fats (fish is great). As well as eating you need to ensure the exercise you are doing is varied. I would suggest doing a mixture of resistance training (weights), high intensity interval cardio as well as some steady state cardio. Make sure you are getting plenty of water and try and cut out the sugar in your diet and you’ll be on the right track.
Good luck!!!
Go on bbc iplayer and watch the truth about fat, i found it really interesting. Basically if you run for 20 mins you burn less fat than if you run for 2 rest for 1 for 20 mins. Since watching this i changed how i worked out, i now do intervals instead of solid workouts and in the first week lost 5% fat according to my scales. They also explain which fats are good and bad. Some foods naturally help you burn more fat google it and find what foods you could add to your diet to assist. Also maybe try changing your exercise routine for a few weeks as our bodies get used to working out the same way. Hope you find what works for you
You say you don't overeat but most people underestimate what they eat - humans are naturally positive! The only way to lose weight is to burn more calories than you eat, following the NHS Choices recommendations. The recent BBC programmes The Truth About Fat, The Truth about Sugar, The Truth about Calories, are all really useful to watch - lots of interesting stuff in there. With some foods like high fibre ones (e.g. eat whole fruit rather than fruit juice, brown rice, bread with grains in) the body uses up more calories to digest them so they are much better. Most people don't want to do full calorie counting, but it's really useful to keep an eye on it and see how many you are eating. If you're eating more than the recommended amount (on average 2000 a day for a woman, less for an inactive woman) then you need to reduce it to lose weight, or drastically increase the amount of physical activity you are doing. Good luck with it. No faddish diets - just change how you eat for ever, exercise more, and you will feel so much better!
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