How to Lose Fat for Beginners

 Fat loss isn't some big mystery that's a difficult thing to pull off.  The biggest thing is people are misinformed on how to lose weight.  They hear so much bullshit that doesn't work that they give up hope and never turn a corner.  Let's take a look at how effective weight loss can be easily obtainable.

• Increase Protein Intake - By increasing your protein intake while you work out you will help build lean muscle.  You will want to consume at least .75 grams of protein per pound of lean body mass daily. This will make you look more attractive and not just skinny once you obtain your goal weight.  Use this equation, lean body mass = total weight - (total weight*body fat %)

• Create Your Calorie Goal - Set your calorie intake 500 calories less than your Basal Metabolic Rate (BMR).  Calculations are below, you can also use the MyFitnessPal app which can also calculate this for you and the rate of weight loss you are seeking.
• Sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• Lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• Very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• Extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
• Typical Weight Loss - Typically you should begin losing 1 to 2 lbs per week, you will fluctuate each day so don't flip out.  It's best to weigh yourself once a week or you will easily make yourself discouraged.  If in the first couple weeks you do not start losing weight, don't freak.  You may have just built some muscle so it will cancel out your weight loss but don't worry, you're still burning fat.  If after two weeks you are still not dropping in weight you may need to lower your calorie intake further.
• Exercise - Start working out at least three times a week, preferably by doing weight training.  Weight training burns more calories than cardio and will help you build lean muscle.  Just by working out you will not bulk up but will look toned.  Especially for females, weight training will help any female have a toned body.  Get a steady 45 minute workout with only breaking when you absolutely need to.
• Eliminate Processed Sugars - Processed sugars are your enemy and you should eliminate them as much as possible.

Stick with this plan for two weeks and see if you lose any weight.  I would bet that you will lose a solid 4 to 6 lbs.  That could easily be 10 to 12 lbs a month!  It's a rinse and repeat method, stick with it and you will reach your goal weight.