How to Reduce Body Fat | STACK 4W

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


Sarah Gearhart
Sarah Gearhart
More Cool Stuff You'll Like

I Do Cardio Workouts But I'm Still Fat. What's Wrong?

I get asked this question all the time, over and over and people seem so adamant about how hard they are working to get lean n "toned" and that they...

Losing Fat: How to Stay Focused During the Holidays

Female Athlete Weight: How Low Is Too Low?

How to Eat Healthy and Lose Weight

4 Common Nutrition Questions Answered

Leucine: Cutting Weight with the Alpha of the Aminos

A Weight Loss Workout That Works

Keys to a Successful Full-Body Transformation

4 Ways to Boost Your Metabolism and Lose Weight

Why Jogging Is Counterproductive

Top 5 Nutrients to Fight Stubborn Belly Fat

Size Does Matter: Understanding Power-to-Weight Ratio

How to Eat What You Want and Still Lose Weight

6 Reasons Your Weight Fluctuates Every Day

How Undereating Can Make You Gain Weight

Weight Loss and the Mediterranean Style Diet

Lose Weight by Changing Your Diet

What's Up With Elite NBA Players Losing Weight?

Losing Weight Without Going to Extremes

How to Use Cheat Meals to Lose Fat Fast

3 Unlikely Ways to Lose Fat

Low-Carb Diet Plan

Top 5 Reasons Why You're Not Losing Weight

5 Easy Weight Loss Tips

4 Ways to Heat Up Your Diet to Burn More Fat

How Many Miles Did You Eat Today?

How Lolo Jones Got Lean After Bobsledding

Lose Belly Fat With 6 Stand-Up Exercises

Slash Weight By Eating Right (Not Less)

Melo Follows LeBron's Lead

The Lowdown on Losing Weight Without Detox

3 Fat-Burning Treadmill Workouts

3 Steps to Beat Belly Fat

7 Fiber Supplements: More Than Just For Weight Loss

6 Simple Tips to Help You Lose Belly Fat

Diet for Wrestlers: 5 Tips to Lose Weight Safely

The Missing Nutrient Needed For Weight Loss

Why Can't I Stop Gaining Weight?