How to lose 5 pounds of FAT?

beautifuldiskize
beautifuldiskize Posts: 95
in Health and Weight Loss
How is this done? I'm not talking water weight. I'm not just looking for a number change on the scale.
I want to know how you can lose actual FAT. Like specifically. I can't find anything specific.
What types of foods and exercises? How much of it?
Help please!

Replies

  • yarwell
    yarwell Posts: 10,477 Member
    Liposuction. The only method guaranteed to be specific to fat removal.
  • skylark94
    skylark94 Posts: 2,036 Member
    There are no special secrets to fat loss. As a general rule, eat at a deficit from your TDEE and get some exercise. Protect the muscle you have by getting enough protein and doing some strength training, but overtraining is counterproductive.
  • tinad120
    tinad120 Posts: 267 Member
    Eat good foods- lots of lean meats, fresh veggies, fruits, etc.. and limit your intake of simple carbs.
    Try to incorporate both strength training & cardio into your exercise regime

    Google BMR & TDEE calculators. Aim for a 500 calorie deficit under your TDEE for a 1 lb/week weight loss.
  • beautifuldiskize
    beautifuldiskize Posts: 95
    There are no special secrets to fat loss. As a general rule, eat at a deficit from your TDEE and get some exercise. Protect the muscle you have by getting enough protein and doing some strength training, but overtraining is counterproductive.

    Thank you (and everyone) for replying.

    Alright so I found out my TDEE but what does the number mean? It's 2073. But I have no idea what that means lol
  • yarwell
    yarwell Posts: 10,477 Member
    Alright so I found out my TDEE but what does the number mean? It's 2073. But I have no idea what that means lol
    That's roughly how much energy you use in a day. Eat 20% less and you'll lose weight, if you don't after a month take off another 200 calories per day.
  • beautifuldiskize
    beautifuldiskize Posts: 95
    Thanks. I found a website that has the Harris Benedict Equation. So it's a little more clear now.
  • kacarter1017
    kacarter1017 Posts: 651 Member
    Agree with person who said liposuction is the only way to know that you lost a pound of fat. To simply lose a pound, it's simple math. Need to take in 3500 calories less than you expend.
  • mmapags
    mmapags Posts: 8,934 Member
    You likely cannot lose only fat and no lean tissue but to maximize fat loss and preserve lean mass:
    Eat at a resonable deficit eg TDEE -15%
    Eat enough protien
    Do resistance training workouts.

    This will give you the best shot at retaining max lean mass.
  • Goal_Driven
    Goal_Driven Posts: 371 Member
    3500 CAL'S = 1 LB FAT
  • mmapags
    mmapags Posts: 8,934 Member
    3500 CAL'S = 1 LB FAT

    Not nessesarily. Reducing by 3500 calories will cause some fat loss and some lean body mass loss. There is no way to 100% prioritize the loss to fat. If there was, it sure would be easier.
  • Gramps251
    Gramps251 Posts: 738 Member
    Did you read any of the pinned beginner threads on this site or "In place of a roadmap"?

    http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

    You will learn a lot if you do.

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