Its a very, very common question in the fitness industry.
I want to try and break this down to 5 basic steps...
1. Be calorie deficit.
This is simple. To maintain your weight you eat enough calories so the scales don't move. To gain weight you eat more calories. SO, if you want to lose body fat, you need to eat less calories. This doesn't necessarily mean eat less food, it could mean eating more of the right food.
To find out a rough idea of how many calories you should be consuming you can good calorie calculators etc.
2. Burn more calories than you consume.
After you find out how many calories to consume, you need to than understand how many calories you need to burn.
If you are consuming 2000 calories a day, than to lose body fat you need to burn more than 2000 calories.
The calories you burn are over the whole 24 hours. So, the calories you burn not only include your workouts but also include your every day living. Eg. Work, cleaning, daily life habits. The best way to track this is with a Fitbit or smart watch.
For years the best way to lose body fat was to do steady state cardio. Aka walking, jogging, bike riding etc.
Times have changed...The best advice I can give you when it comes to training and losing body fat is TO LIFT. Get in there and do some resistance training. Some of the basic benefits of resistance training include...
- Increases strength and muscle mass (therefore burns more calories)
- Improves your metabolism
- It minimises your visceral fat
4. Try High Intensity Interval Training (HIIT).
If you haven't heard of HIIT training than you must be living under a rock.
Its the best type of cardio to burn body fat in a short period of time.
Its short, Sharpe, but straight to the point.
It is short bursts of an exercise eg. sprinting, burpees, boxing etc. Followed by a rest/recovery. The heart rate is elevated to a high rate and than has a short period of recovery to be than increased again by continuous intervals of effort and rest.
For some killer workouts, get on youtube and search HIIT training.
More recent studies show that sleep is one of the most important steps to losing body fat.
If you are sleep deprived you are more likely to consume more calories over the day due to cravings.
Getting 6-8 hours of sleep a night can lead to benefits such as improving your hormones and immune system, as well as improving your performance in the gym.
Get a goodnights sleep to assist in body fat loss.