How to Reduce Body Fat | STACK 4W
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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
Michael Jordan: Mind of a Champion
Views: 545,236
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,213,612
RGIII Talks About His Legacy
Views: 22,696,211

Featured Videos

Dwight Howard Ab Workout Views: 62,672
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,880
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

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,427
Dwight Howard Stays in the Gym All Night
Views: 4,006,048
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,529
Antonio Brown Juggles 3 Footballs
Views: 1,176,187

Load More
More Cool Stuff You'll Like

The Food Rules for Building Muscle

Avoid Pigging Out: How to Conquer Food Cravings

How to Build a Meal Plan to Suit Your Body Type

Game-Day Nutrition for Soccer Players

Cheerios With Quinoa: Coming Soon to a Grocery Store Near You

5 Changes Fast-Food Restaurants Are Making to Become Healthier

How to Turn Nutrition Goals Into Actions

Eat Like a Champion, Part 1: How to Build Muscle in the Kitchen

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

Why Chicken Soup Strengthens Your Immune System

Study Ranks Paleo As Second-Worst Diet

How 100 Pro Athletes Like Their Eggs

Is It Okay to Eat the Same Thing Every Day?

What You Need to Know about Fats

Pre-Game Nutrition: What to Eat Before You Compete

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

The Nutrition That Powers Joe Thomas's Iron-Man Streak

3 Tips to Eat Healthy on a Budget

Simple Nutrition Tips for Faster Workout Gains

8 Recovery Foods Recommended by Sport Dietitians

The Right Way to Gain Weight During the Off-Season

Macronutrients, Part I: Carbohydrates

4 Endomorph Diet Strategies to Accelerate Fat Loss

Surprising Muscle-Building Snacks

Russell Wilson Wants You to 'Eat the Ball'

Eat Like a Champion, Part 2: How to Lose Fat Safely

What You Need to Know About Protein

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

Performance-Boosting Snacks with a Satisfying Crunch

Why Every Athlete Should Drink Tea

12 Grab-and-Go High Protein Snacks

The 5 Foods That Will Rule 2015

Why Are People Drinking Charcoal?

How and Why to Eat Mindfully

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

4 Common Nutrition Questions Answered

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

Halftime Snacks for Quick Refueling

Post-Holiday Chocolate Health Benefits

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