What Is the Best Way to Lose Fat?
The simple (and complex) answer is that there is no “best way” to lose fat. Each person will respond differently to a training program.
Activities that incorporate many muscle groups/movements and are weight bearing use more calories per minute and are therefore better suited for fat loss than non-weight-bearing activities that do not use many muscles.
It is often assumed that low-intensity exercise is best for burning fat. During exercise at a very low intensity, fat does account for most of the energy expenditure, while at a moderate intensity, fat accounts for only about 50 percent of the energy used. However, since the number of calories used per minute is much greater at a moderate to high intensity than at a low intensity, the total number of calories expended during a moderate- to high-intensity workout is greater than it is during a low- intensity workout of the same duration; consequently, the total number of fat calories expended is also greater during the higher-intensity workout. The rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat, is important in determining the exercise intensity that will use the most fat.
Performing a greater intensity of work if the work is broken up with periods of rest, interval training is a great way to perform high-intensity work and help decrease body fat.
Both strength training and aerobic exercise have been shown to decrease body fat. A combination of aerobic (and anaerobic) and strength training results in more fat loss than either exercise regimen alone possibly because those who perform both activities spend more time exercising.
Of course diet is a major factor for fat loss. It it not just what you eat but when you eat. Sleep and stress have been shown to affect fat loss and results.
As one can see – it is complex! Combine a healthy whole foods diet with strength training and aerobic activity (intervals). Ask yourself how you are truly managing stress and sleep.