Simple Keep Fit Exercises
Burn more calories than you take in.
If you take in 2500 calories a day and burn up 2500 calories during your daily activities, your
weight will stay constant.
A body consuming 2600 calories and burning 2500 calories a day will add on the equivalent of 700 calories
of fat per week. A pound of fat is equivalent to 3500 calories, so that amounts to a weight gain of 10
pounds a year.
The key to losing fat from your body is to create a calorie "deficit". It's not brain-surgery, just make sure that you burn more calories than you ingest.
So we can see that the one way we can lose fat is to go on a calorie-controlled diet. You must not try to lose fat too quickly. Drastic diets don't just burn up fat, but they also burn up that muscle you have been trying to carefully increase. Starvation diets may look good when you hop on the scales, but they are impossible to keep up, and by losing important muscle mass you will start to look tired and haggard.
Remember also that increasing you muscle mass also increases your "basal metabolic rate". The basal metabolic rate is the amount of calories that you burn by simply being alive.
Scientific studies have estimated that for every pound of muscle you gain, an extra 50 calories of energy are burned per day.
Think of it this way - if you gain 10 pounds of muscle, and you lose 10 pounds of fat, your weight on the scales will stay the same but your body will be transformed. So only use the Height-Weight Charts as a general guide and not as some absolute standard that you must meet.
It might even be desirable to throw away your scales and simply stand naked in front of a mirror. After all, we know what fat looks like, and we know what muscle looks like. Generally, if it wobbles like jelly - it is fat!