The age old question is always :" How do I get rid of my fat?" There are two things that you might not be aware of when you are thinking of losing fat that I am going to give you a little incite about.
1. The majority of your fat leaves via respiration as carbon dioxide. In other words, you breathe it out. You don’t sweat it out, and it doesn't magically convert into muscle. Speaking of muscle, the one thing I wish everyone knew is that they have to eat a very specific amount of Calories each day from a balanced intake of carbs, fat, and protein to achieve fat loss without losing muscle mass.
This is why preserving lean muscle mass is so important. The weight of muscle is used to estimate resting metabolic rate (RMR), which is the number of Calories a person burns at rest. More muscle = a higher RMR! Don’t confuse RMR with total daily energy expenditure (TDEE) which takes activity into consideration.
So as an EXTREMELY general rule, if you exercise, eat a balanced diet and your scale weight stays roughly the same, you probably did a small amount of good towards increasing your metabolic rate. There’s other stuff to take into consideration besides Calories. Fat storage happens when you eat too many Calories and you go over your TDEE. For example, if throughout the day the majority of your Calories come from fats and carbs with very little protein, you aren’t giving the body enough “building blocks” to maintain and potentially add lean mass. Your scale weight can stay the same in that instance, but your resting metabolic rate will go down over time. Hence the term"skinnyfat".
2. A fit person with a good amount of fat on their body lives MUCH longer than an inactive person carrying a lot of fat. Yes, we all want to have a six pack and get notices for a slim and fit physique, but muscle is important for other reasons too! People with a lot of muscle substantially decrease their risk for diseases like Type 2 diabetes and cancer. People with a thicker “fat layer” can be and ARE healthier than people that are under fed, stressed out, and overworking themselves in both the gym and daily life.
Same can be said for food. Eating well doesn't need to taste horrible. All you need to do is plan your meals effectively and you can also affect the level of convenience dramatically. Once you start your life headed in a more positive direction that momentum tends to lead you down a much better path as long as you don’t get too extreme too quickly.
Please keep these two ideas in mind when you are thinking about how to lose weight. First off make sure that you are eating enough food, taking the time to recovery efficiently, and planning healthy meals to make life easier !