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If you want to know how to lose body fat, you should first understand that there is a difference between losing body fat and losing weight. Losing weight, really means losing muscle and fat. Fat is what makes you overweight, not muscle.

A pound of fat contains 3500 calories. Some weight loss diets and plans state that you can lose 10 pounds a week, to do this you will have to lose around 35,000 calories each week. This type of calorie reduction is way too much. Your body can't keep this up for any length of time.

This is why so many low calorie diets fail in any long term results, and this is why you stop losing weight after a few weeks. Your body just cannot handle this type of weight loss, so it slows down your ability to burn calories. This will entail no fat loss, and a good chance of more fat gain.

Your goal should be to aim for a fat loss of about 2 pounds a week, this is a far more effective method in the long term. This will mean a daily reduction of 1000 calories. You will begin to lose muscle, along with fat if you just do this. This is something that should be avoided.

How can you get around this? It is just a question of doing half of one thing and half of the other. This means that you cut 500 calories from your daily diet, and lose the other 500 calories through physical activities (exercise). Fat is just a method your body uses to store energy, you get rid of energy by using it up. So if you exercise you will start to lose not only tummy fat, but all over body fat.

You should increase the calories that you get from protein and reduce the calories that you get from carbohydrates and fat. You will lose very little muscle by doing this and the focus shifts more to fat loss. The chances of them being stored on your body as fat are minimal as you have reduced your intake of carbs and fats.

As for exercise, you need have to make sure that you don't only focus on cardio work, use a program of weight training in your workouts. This will help with keeping muscle and boosting your metabolic rate so that you burn more body fat.

Your requirement for more calories will increase after a month or so because of the exercise you are doing. This is just your body's way of asking you to give it more calories so that it can continue with the training that you are engaged in. This is possible with very minimal fat gain. So at the end of the day, not only will you know how to lose fat, you will also after a short time go back to eating more calories.  

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