Of the three variable aspects of your body's composition (muscle, fat, and water) the weight you want to target for reduction is fat. Diet and exercise can be used to boost your metabolism to force your body to burn more fat. Lose fat, gain muscle and you'll achieve your fitness goals.
Diet
Diet by no means implies starving or depriving yourself of food. Diet is simply the word we use in talking about your food choices. To lose weight you have to eat. Starving yourself only depresses your metabolism, promoting muscle loss and making it easier for your body to gain fat; whereas eating actually boosts your metabolism. But you have to make healthy food choices. Moderation, nourishment, variety, and value are the four keys to a good weight loss diet.
Moderation: calories absolutely do matter. If you consume more calories than your body needs for fuel, the excess will be stored as fat. Don't overload your body with calories.
Nourishment: your body requires an assortment of nutrients on a daily basis. Vitamins, minerals, amino acids, complex carbohydrates (with a low glycemic index), polyunsaturated fats (like omega-3 fatty acids), water, and fiber are all essential to the body's health and need to be contained in your diet.
Variety: to meet your body's nourishment requirements, you'll need to have a variety of foods in your diet.
Value: foods that offer the greatest amount of nourishment for the least amount of calories have the highest nutritional value. Every food in your diet should be of high nutritional value.
Aerobics
Aerobic activity burns calories; you need at least 30 minutes of it a day. You want to get your heart beating at 50 to 85% of its maximum capacity. This is considered the "aerobic range" where your body burns a high percentage of fat in order to meet its energy demands.
Resistance Training
Muscle burns 5 to 8 times more calories (per pound) a day than fat. Lean muscle is a stupendous metabolism booster. Building and strengthening your muscles not only works to lower your body fat percentage, it gives your physique definition. You should perform 20 to 30 minutes of resistance training 2 to 3 days each week, giving your body an opportunity to recover the remaining days of the week.
Water
The metabolic process requires a lot of water in order to function properly. So drink plenty of it.
Measuring Progress
Realize that Rome wasn't built in a day. You didn't pack on this fat overnight, you're not going to unload it so quickly either. Persistence and patience are key. One to 2 pounds of weight loss a week is healthy. With the exception of the first week of weight loss (when you will inevitably shed a good deal of water weight), if you are losing more than 2 pounds a week, you may be losing more than just fat. Beyond pounds, measure inches. Your waist, your hips, your arms, etc., keep track of how many inches you've lost. This is often a more accurate indication of fat loss. Because muscle is heavier than fat, in increasing your muscle mass may cause you to see the numbers on the scale go up. But in this instance, this is good weight to have.
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