There are only two healthy was to put your calorie bank into a calorie deficit. The first way to create a calorie deficit is to track how many calories you are eating and decrease this amount steadily over time. It is not a good idea to cut your calories in half, completely eliminate an entire nutrient class from your diet, or eat nothing but protein shakes and supplements. All of these strategies have been proven ineffective for long term fat loss. Yes, you may lose some quick weight these techniques, but you are more than likely to gain it all back and them some over time. As far as permanent fat loss goes, it is a much healthier idea to slowly reduce your caloric intake by decreasing your daily caloric intake somewhere in the range of 100-500 calories. This should eliminate enough calories that you will be able to burn some body fat within a week, yet not so much that you make you fat loss program impossible for you to stick with.
The second way to create a caloric deficit is to add physical activity / exercise to your daily routine. Any physical activity that you engage in that you were not performing before, will cause you to burn fat. As far as burning calories goes, regular cardiovascular exercise performed at a medium to high intensity a few times per week, will typically do the trick. While it is possible to burn calories through other forms of exercise, such as weight lifting, pilates, yoga etc. It seems to be easier for most people to concentrate on one form of exercise in the beginning. As the conditioning of your body improves, so will your recovery time between workouts. This will allow you to progress to the next step, and create a comprehensive fat loss workout where you combine different modes of exercise to burn even more calories.
Do not think that you have to add 3 hours of jogging to your life. This is simply not the best way to structure your program. Assuming that you are healthy and have medical clearance to perform exercise, I would recommend a minimum of 20 minutes of cardiovascular activity, performed at a medium level of intensity 3-4 times per week. This should burn enough calories that you will begin to see some fat loss after about 2 weeks. I recommend spacing your workouts, so that you are allowing your body enough time to recover from each exercise session. Scheduling your workouts for every other day, should allow for adequate recovery from this type of exercise. Listed below are a few common forms of exercise and the calorie expenditure of each activity for a listed amount of time.
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