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Best way to lose body fat?



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  • Best way to lose body fat?

    After reading Sundays blog post on The Biggest Loser and how after awhile all the they weight lost comes back on.
    Can someone tell me the best way to lose body fat? I believe the problem with these folks is that they concentrated on losing weight and not body fat.
    I need to lose a lot of body fat and do not want it coming back in three years.
    Thank you for your help.

  • #2
    Check out It's a $25 investment for the ebook --- but its a great program.
    1. Love ME no matter what noises are screaming at me, or who is trying to tear me down.
    2. Eat to heal
    3. Move to live
    4. Embrace today
    5. Live with intention
    6. Respect my body
    7. Cultivate joy
    8. Find my passion
    9. Meditate on peace in my soul


    • #3
      It's a long term battle for those that have been overweight or obese for several years. In fact, you will likely have to always monitor your food intake. Not necessarily calorie counting, but avoiding triggers that lead to binging and overeating. A lot of it may be emotional/psychological healing that needs to take place, which may require some counseling or therapy.


      • #4
        Adopt a lifestyle that includes both a diet and activity level that can be sustained forever, whether in weightloss mode or not. Primal Blueprint comes to mind.

        Be happy as long as you're going in the right direction, whether the loss is rapid or slow.

        Get plenty of sunshine on as much skin as the law permits.

        Avoid cortisol forming, stem cell killing, overly exertive exercise.
        Stop by to visit at
        Old Paths ... New Journeys


        • #5
          My opinion, T, the biggest issue is neither the desire to lose weight or body fat, but to do it as fast as possible. Based on stuff I've read and my own personal experience the BL approach is insane and not sustainable for the long haul. Sure, you can grind off pounds fast with non-stop physical exertion and severely limiting food. But if it has taken a person a whole lifetime to get to their current over weight condition, the idea that you can kill off all that fat in a couple of months and expect to do it without messing up your body chemistry just seems ludicrous. This has been the result for many of the BL contestants.

          I think you will be much, much better off simply pursuing the "plain vanilla" primal lifestyle. Eat right, get your sleep and your exercise as described in the "start here" info. If you are indeed too heavy, Primal should knock your weight down more slowly, but will give your body time to adjust to the continuously smaller you. You'll also pretty quickly get over whatever transition issues you may have and find that you feel better with more energy, and see your clothes get too big fairly quickly. So a year from now you may be 50+ pounds lighter, a definite improvement, and one you will likely be able to maintain.

          For an interesting contrast to BL, there was the ABC show "My diet is better than your diet" that wrapped up a few months back. Abel James brought his "wild diet", a paleo plan that appears to be very close to Primal and his guy Kurt had amazingly good results and by most any view of how the contestants did, he did the best, with a huge reduction in his body fat. He didn't lose the largest % of weight, but he did have the biggest BF drop. This link is an interview with James and has links to the show.

          There have been several MDA blog posts on the Biggest Loser, the first one listed is currently active, the others a little older:

          Finally have given up on MDA Forum.
          My friends, I'll see ya at where I'm user #4, and we do have a moderator.


          • #7
            If you're thinking of trying to lose fat, the tips above will be helpful but remember to check with a doctor before making any big changes to your diet or exercise routines. And also remember to check with yourself to make sure your goals for physical fitness match up with your goals for your mental health and lifestyle.


            • #8
              I had fatty liver. One tip that personally worked for me, besides the medicines I was regularly taking, was drinking warm water with few drops of lemon. I used to take it daily morning empty stomach.


              • #9
                Core exercises can strengthen your abs, but they will not eliminate the fat that lies under them. To do that, you have to ramp up your entire calorie burn with cardio (jogging, walking, biking). A Duke University study found that people who did moderate aerobic for 178 minutes each week (roughly 30 minutes of walking six days per week) gained hardly any visceral fat over the course of eight months. Participants who exercised at a higher intensity (jogging) for a comparable amount of time saw much better results -- reducing their belly fat by almost 7 percent. To optimize your workout, try interval training, which contrasts between high- and - low-intensity cardio.

                Once you've established a routine cardio routine, include two or three weight training sessions on nonconsecutive days to your weekly workouts; everyone naturally gains some fat as they age, but building muscle tone may significantly slow the creation of stomach fat. In a research conducted at the University of Minnesota, overweight women who did twice-weekly resistance training patterns that comprised eight to ten exercises of major muscle groups, from biceps curls to leg presses, gained 67 percent less visceral fat over two decades than women who did not do strength training regularly.
                Read more here:


                • #10
                  Or, just a thought, you could follow the Primal Blueprint.


                  "Belly fat is bad. Fat around your heart is bad. Fat in your liver is bad. Subcutaneous fat looks bad and is hardest to burn but might not be too unhealthy. Losing weight will reduce all of it.

                  To target belly fat, intense training works best. The resultant spike in catecholamines will preferentially target visceral fat. Just be sure to get enough sleep, rest, and recovery, as chronic stress and under-recovery tends to chronically elevate the catecholamines and make belly fat more stubborn.

                  To target liver fat, limit sugar, eat lots of choline (from yolks and liver), and practice high intensity interval training. When you drink alcohol, make sure you protect your liver with saturated fat (beef, cocoa, coconut fat all protect against alcohol-induced fatty liver).

                  To target intramuscular fat, exercise in a low-carb or ketogenic state. Nothing too intense is required. A long, reasonably intense hike (lots of hills) on an empty stomach twice a week might do the trick.

                  To target epicardial fat, exercise. Both intense and moderate-intensity training seem to work.

                  To get more brown fat, forget your jacket. Heck, burn it. Just don’t stand too close to the fire."
                  "Don't sweat the small stuff and relax about the whole process"