Dont Lose Weight - Lose Body Fat

     Many people want to lose weight. They don't understand that losing weight is not important. You have to lose fat. Body weight should ideally consist of just 20% fat. The more fat ratio you have, the more bad for your health.
Many of the fad diets focus on quick weight loss by asking you to skip meals. What this does is reduce the metabolism rate of the body, and you will end up losing water and muscle weight instead of fat. It is bad to lose muscle weight.
Muscle helps in fat burning even when you are resting. So it is a good idea to maintain muscle mass. Most of the quick fad diets will only end up making you lose muscle mass rather than fat. So it is wise to stay away from such diet plans.
Whenever you are dieting, it is good to increase protein intake so that you don't lose much muscle mass. Exercising is also a good idea specially while trying to lose weight naturally.
So what can you do to lose body fat instead of muscle mass? Healthy weight loss programs focus on losing body fat. Here are some tips which can help in healthy weight reduction.
1. Reduce your calorie intake gradually. Don't aim for weight loss too quickly. If you drop your calorie intake drastically, it can have serious effects over your health. First and foremost, it can cause you immense weakness as well as drop the metabolism rate.
2. Reduce weight by a combination of healthy dieting and exercises. Don't forget to exercise when you want to lose weight. Many people just focus on dieting aspect.
3. Drink more water during the day than you normally do. Water helps in maintaining metabolism rate, as well as it keeps you energetic.
4. Eat fruits and vegetables as they contain fiber and essential nutrients. When you are on a diet, you are consuming less calories. So make up with fruits or vegetables so that you get some needed nutrition without consuming too many calories.
5. Don't eat when you are not feeling hungry. Sometimes people eat when they feel stressed, sad or depressed. Remember food is not the solution for these problems.
6. Be choosy about your snacks. Sometimes you may feel hunger pangs between meals. During such times, avoid junk food and prefer to eat healthy snacks. This can satisfy your hunger pangs and also prevent you from taking in extra calories.
7. Eat light dinner. Don't eat heavy stuff at night because it may not be properly digested at night. Also try to eat dinner earlier than you normally do so that there is more time for food to be digested before you retire to bed.
8. Reduce eating out: Outside food is usually unhealthy and fattening. So avoid going out too much to restaurants. Once in a while is okay, but practice moderation.
9. Don't cut out any food group completely from your diet. Your body needs all kinds of nutrients to function properly. So eat fats and other food groups in moderation, but don't eliminate them completely from your diet.
10. Avoid excess sugar. Even artificial sweeteners are not good. I am not saying to cut out sugar completely, but reduce it. Avoid soda drinks as they cause sudden spike in body sugar levels and make you crave for more sweets.
If you follow the above tips while dieting, then you can diet in a healthy manner to lose weight. Remember that you need to lose body fat rather than muscle mass. This can be accomplished only if you diet in a healthy way. Otherwise you might end up worse than how you started.

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