Welcome to the Getting Rid of Fat Guide, or GROF-Guide for short.

First off, welcome to the site. You will find a few concepts that repeat as you move throughout the site and the reason for that is that these concepts are the basics necessary not only to lose unwanted fat but also to keep that weight off in the long run.

Let’s face it, there is no point in working hard to drop a few pounds only to have it come back as soon as you go off your “diet plan”. Plans that starve your or make you eat only specific items day in and day out are not realistic for the long term maintenance of you weight loss, and the weight may end up being just water weight or, even worse, muscle weight.

The three primary concepts that you must understand if you want to learn how to get rid of fat permanently are:

• Proper nutrition – including eating a variety of foods and an appropriate amount of food.
• Hydration – drinking water helps in a variety of ways including helping your body metabolize fat.
• Exercise – including cardio and weight bearing exercise to help promote a healthy lifestyle. This doesn’t mean hours of cardio on a boring treadmill or “pumping iron” at the gym. Finding activities you enjoy that get you active are key in your long-term success.

Many people work hard at getting rid of fat, but have a lot of trouble sticking with a program, get frustrated with the lack of results or struggle with the last few pounds. The reality is, that if you want to lose weight on a permanent basis, then you have to start by making lifestyle changes. Some will be more difficult than others but, in the long run, the results are worth the effort.

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As mentioned above, the basics involve knowing what to eat, understanding the role of proper hydration and knowing how to exercise to give youself the best chance of getting rid of unwanted fat and keeping it off.

Nutrition and Fat Loss

Did you know that over 70% of your diet goals can be reached through a proper diet alone? The exact percentage changes based on what reports you read, but the overall message is that how much you eat and what you eat are important factors in fat retention and body composition.

Proper diet plays a huge role in the equation when it comes to weight loss. A diet consisting of a variety of foods and the proper amount of food is key. Extreme diets that reduce calories to ridiculously low levels or those that limit foods to one or two types can be dangerous but are also boring and not maintainable over the long-term.

Water and Fat Loss

Drinking enough water each day is important for any weight loss program. Actually, proper hydration is important for anyone’s overall health and not just for losing weight.

Part of your kidneys job is to process the water you drink and remove toxins from your body while your liver is responsible for converting stored energy, in the form of fat, into energy you can use. If you don’t get enough water, you can become dehydrated your kidneys can’t do the job they are supposed to do and your liver has to help out. This reduces the ability of the liver to metabolize fat and more fat remains stored on the body.

Exercise and Fat Loss

First, it is important to realize that spot reduce is a myth, it just doesn’t work. If you want to lose a beer belly or lose fat in your thighs, doing exercise specific to these areas won’t reduce the fat. Why? Let’s say you start exercising your abdominal in hopes of achieving that 6-pack look. You will strengthen and tone the muscles, but the layer of fat over the muscles will still be there. Unless you act to get rid of fat over your entire body, your results will be lacking.

Of course, exercise will help you burn more calories but there are far better exercises available to help reduce you overall fat levels than any kind of spot reduction tool or gizmo. Reducing your overall fat level is the only true way to get rid of fat, even in those trouble areas.

If you are serious about getting rid of fat, then you should plan on increasing or at least maintaining a regular exercise program to continue the efforts to lose your last few pounds and to keep the weight from coming back.

A variety of sources including the CDC (Centers for Disease Control and Prevention) in the United States and the Public Health Agency of Canada recommend the following for overall health and fitness:

• Two and half (2.5) hours of moderate aerobic activity per week, or about twenty five (25) minutes per day 6 days per week.
• Two (2) days of weight bearing (strength training) activity per week.

Your doctor can help you decide which activities are best suited to your age and fitness level, but for long-term success, it’s best to find activities that you find enjoyable. If you have to force yourself to exercise you will quickly find yourself not doing anything at all.

As you can see, cardiovascular exercise is only one component of your physical activity program. Some form of weight bearing exercise is also recommended. If the idea of “weight lifting” as exercise sounds horrible, don’t worry, there are other exercises that you can do to help tone and increase your muscle strength such as Yoga.

These are the basics you need to understand and implement if you want to be successful at getting rid of fat. In the end, it is just a numbers game. Burn more energy than you consume you will lose weight. Of course, it’s not exactly that simple but with perseverance and determination you will succeed.