The only required element for consistent fat loss is proper diet, thus exercise is not an essential factor.  But, if one also chooses to engage in regular exercise, or bodybuilding to any degree, fat loss accelerates.

Fat whether it's from an animal or plant source contains more than twice the number of calories of an equal amount of carbohydrates or protein, which is one of the most important reasons as to why an individual should monitor consumption.

 

Fats contain both saturated and unsaturated fatty acids.

 

Unsaturated acids can be further divided into monounsaturated and polyunsaturated fatty acids.

 

Saturated fats are known as the bad source of fat because they generally raise the bodies cholesterol level more than other forms of fat.

 

When monitoring fat intake, it's important to opt for low levels of saturated fats. The most common sources of saturated fats are meat, milk, dairy products, donuts, cakes and potato chips, and Vegetable oils, including olive oil, which supplies smaller amounts of saturated fats.

Mono, and poly - unsaturated fats are good fats because they help the body to reduce cholesterol in the blood as compared to saturated fats.

The most common sources of mono-unsaturated fats include both olive and canola oils.

Most types of nuts and fish are good sources of poly-unsaturated fats.

Keeping fat intake closer to 25% of your total caloric intake, can help to speed up the weight loss process.

- One pound of fat contains 3500 calories.

- To gain one pound of fat, you will have consumed a surplus of 3500 calories (Calories not spent in daily work output).

- In order to lose one pound of fat, you must create a 3500 calorie deficit. (Burn more than you eat)

Generally, fat consumption and the amount of calories are the most important components to monitor.

 

According to the FDA, being obese can have serious health consequences. These include an increased risk of heart disease, stroke, high blood pressure, diabetes, gallstones, and some forms of cancer.

Losing weight can help reduce these risks. Here are some general points to keep in mind:

 

Any claims that you can lose weight effortlessly are false. The only proven way to lose weight is either to reduce the number of calories you eat or to increase the number of calories you burn off through exercise. Most experts recommend a combination of both.

 

Very low-calorie diets are not without risk and should be pursued only under medical supervision. Unsupervised very low-calorie diets can deprive you of important nutrients and are potentially dangerous.

 

Fad diets rarely have any permanent bodybuilding effect. Sudden and radical changes in your eating patterns are difficult to sustain over time. In addition, so-called "crash" diets often send dieters into a cycle of quick weight loss, followed by a "rebound" weight gain once normal eating resumes, and even more difficulty reducing when the next diet is attempted.

 

To lose weight safely and keep it off requires long-term changes in daily eating and exercise habits.

 

Many experts recommend a goal of losing about a pound a week. A modest reduction of 500 calories per day will achieve this goal, since a total reduction of 3,500 calories is required to lose a pound of fat. An important way to lower your calorie intake is to learn and practice healthy eating habits.