No More Excess Fat

597 WordsJan 28, 20182 Pages
When fat accumulates around your lower back it can spill over your belt line and contribute to the appearance of a muffing top. Eliminating this excess fat requires a whole-body weight-loss approach, because you can't reduce fat from just one area of your body. (See Reference 1, p. 10) A healthy diet and effective exercise routine that includes cardio and resistance training can accumulate the caloric deficit that's needed to trigger weight loss. Creating a Caloric Deficit The U.S. Department of Health and Human Services states that most women can lose weight by consuming 1,000 to 1,200 calories a day, and most men can lose weight by consuming 1,200 to 1,600 calories. They recommends losing weight at a safe rate of 1 to 2 pounds a week. (See Reference 2, p. 5) Since there are 3,500 calories in 1 pound of fat, you must create a daily deficit of 500 to 1,000 calories to lose weight at the expert-recommended rate. When you lose weight from your entire body, your excess back fat will also reduce. Working Up a Sweat Cardiovascular exercise burns calories that contribute to your deficit. The American College of Sports Medicine recommends doing 150 to 250 minutes of moderate cardio a week to lose weight. (See Reference 3) Exercise at an intensity that makes you sweat, but still allows you to talk. Choose exercises that engage both your upper and lower body to optimize caloric burn. Swing your arms while you walk briskly or jog, take a cardio-kickboxing class, swim laps, use

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