How to Reduce Body Fat

August 30, 2010

Must See Nutrition Videos

Changing your body composition requires more than just hitting the gym. Your diet plays a big role, too.

Ask any sports nutritionist about reducing body fat, and they’ll confirm: burn more calories than you consume. One pound of body fat equates to 3,500 calories, so losing a pound per week is as simple as reducing your calorie intake by 500 calories a day. Put it this way: cut out a couple of sodas and a serving of chips, candy or cookies each day and you've lost that extra 500 empty calories clogging your daily menu—and possibly defeating your body composition goals.

The best time to modify your body composition is between seasons, so you don’t compromise energy levels with intense performance.

By taking a few simple steps, athletes can drop fat and maintain muscle. Here’s the skinny:

Eat multiples times throughout the day

Reason being, it keeps your metabolism moving. If you’re only eating every four or five hours, your metabolism slows down, not to mention you’ll likely overeat. Eating throughout the day fuels your workouts and boosts your metabolism.

Keep healthy snacks around

They can help you stay in check. Here are some 100-calorie (or less) options:
• 10 baby carrots and 2 tbsp. of reduced-fat ranch dressing
• 6 oz. nonfat fruit yogurt
• 1 oz. bag of whole-grain pretzels
• 3C of air-popped popcorn
• 6 celery sticks and 1 tbsp. of peanut butter
• 1 banana

Fill up on . . .

Fruits and vegetables. They keep you full without adding tons of empty calories. Eliminate processed and fried foods, and add lean protein and veggies like asparagus, broccoli and green beans, which are low-glycemic foods (meaning they release energy slowly, keeping you full longer).

Want more 411 on reducing body fat? Check out nutritionist Julie Burns' eating plan that fills you up and leans you out.

Sources:  ISSN and stack.com

Photo:  foodnetwork.com

Topics: DIET | BURN FAT
Sarah Gearhart
Sarah Gearhart
Must See
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,426,460
Skylar Diggins Attacks the Off-Season On and Off the Court Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 8,130,500
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,230,103

Featured Videos

Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling Views: 1,175,887
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 23,406
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,968
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,214
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,426,460
Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,798
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,836
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,222

Load More
More Cool Stuff You'll Like
Game-Day Nutrition for Soccer Players

Game-Day Nutrition for Soccer Players

Nutrition for Soccer Players Amy Jamieson-Petonic, MEd, RD, CSSD Soccer is by far the most popular sport around the world, and its popularity continues...

Feed for Speed: 5 Foods and Supplements That Make You Faster

Feed for Speed: 5 Foods and Supplements That Make You Faster

Simple Nutrition Tips for Faster Workout Gains

Simple Nutrition Tips for Faster Workout Gains

Performance-Boosting Snacks with a Satisfying Crunch

Performance-Boosting Snacks with a Satisfying Crunch

Are 'Healthy Chips' Really Healthy? 5 Popular Options Examined

Are 'Healthy Chips' Really Healthy? 5 Popular Options Examined

Why Your Gut Might Be the Most Important Part of Your Body

Why Your Gut Might Be the Most Important Part of Your Body

High-Protein Snacks for Athletes With Nut Allergies

High-Protein Snacks for Athletes With Nut Allergies

Surprising Muscle-Building Snacks

Surprising Muscle-Building Snacks

Why Every Athlete Should Drink Tea

Why Every Athlete Should Drink Tea

How 100 Pro Athletes Like Their Eggs

How 100 Pro Athletes Like Their Eggs

Halftime Snacks for Quick Refueling

Halftime Snacks for Quick Refueling

Should You Drink a Protein Shake Before Bed?

Should You Drink a Protein Shake Before Bed?

4 Endomorph Diet Strategies to Accelerate Fat Loss

4 Endomorph Diet Strategies to Accelerate Fat Loss

Is It Okay to Eat the Same Thing Every Day?

Is It Okay to Eat the Same Thing Every Day?

Fuel Your Performance with Peas

Fuel Your Performance with Peas

Quick On-the-Go Breakfast Ideas

Quick On-the-Go Breakfast Ideas

How and Why to Eat Mindfully

How and Why to Eat Mindfully

The Soccer Tournament Nutrition Checklist

The Soccer Tournament Nutrition Checklist

12 Grab-and-Go High Protein Snacks

12 Grab-and-Go High Protein Snacks

STACK Simple Cooking for Young Athletes: How to Cook Eggs

STACK Simple Cooking for Young Athletes: How to Cook Eggs

The Right Way to Gain Weight During the Off-Season

The Right Way to Gain Weight During the Off-Season

Why Are People Drinking Charcoal?

Why Are People Drinking Charcoal?

Fuel Up for Soccer Like the U.S. Women's National Team

Fuel Up for Soccer Like the U.S. Women's National Team

How to Build a Meal Plan to Suit Your Body Type

How to Build a Meal Plan to Suit Your Body Type

J.J. Watt Eats More for Breakfast than You Eat in a Week

J.J. Watt Eats More for Breakfast than You Eat in a Week

Are Chokeberries the Next Super Food for Athletes?

Are Chokeberries the Next Super Food for Athletes?

5 Changes Fast-Food Restaurants Are Making to Become Healthier

5 Changes Fast-Food Restaurants Are Making to Become Healthier

Healthy Eating at Restaurants: Decoding a Pizzeria Menu

Healthy Eating at Restaurants: Decoding a Pizzeria Menu

Bone Broth Breakdown: Should You Eat This 'Super' Soup'?

Bone Broth Breakdown: Should You Eat This 'Super' Soup'?

How Can Zero-Calorie Diet Soda Be Bad for You?

How Can Zero-Calorie Diet Soda Be Bad for You?

Fuel Up Properly for Soccer Tournaments

Fuel Up Properly for Soccer Tournaments

8 Recovery Foods Recommended by Sport Dietitians

8 Recovery Foods Recommended by Sport Dietitians

Why Chicken Soup Strengthens Your Immune System

Why Chicken Soup Strengthens Your Immune System

Big Breakfast, Small Breakfast, No Breakfast: Which Is Best?

Big Breakfast, Small Breakfast, No Breakfast: Which Is Best?

The Healthiest Ways to Prepare Your Vegetables

The Healthiest Ways to Prepare Your Vegetables

Eat Like a Champion, Part 3: Post-Workout Nutrition

Eat Like a Champion, Part 3: Post-Workout Nutrition

How to Stay Hydrated With Food During Your Summer Runs

How to Stay Hydrated With Food During Your Summer Runs

Types of Yogurt: What's New and What's Best for Athletes

Types of Yogurt: What's New and What's Best for Athletes

YardBarker