When you plan to lose body fat, ultimately your body weight also get reduced.
Fats and Carbs play a major role when you are planning to lose fat. Reason for most of the people who are obese, is the high intake of calories.
1 gram of fat is giving 9 calories while carb is giving 4 calories. These two macro nutrients are mostly available in all types of foods. You are taking it but not burning it. This is the reason you keep on gaining your fat.
Fat inside the belly area is also termed visceral fat, and it is seriously harmful. Although losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500 calorie deficit through diet, exercise or a combination of both, you will lose one pound/0.45 kg of body fat. If you create a 7700 calorie deficit you will lose one kg and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting fat loss. Indeed, sustained fat loss is difficult or impossible without increased regular exercise. Magic is not in the food alone. You have to either lift weight or do running/jogging.
Just like Fats, Carbs are also good and bad. If you are on a mission to lose fat, you have to avoid unhealthy fats (trans-fat, saturated fat) and bad carbs.
Omega-3 and Unsaturated fats like monounsaturated, polyunsaturated fats are quite beneficial.
Carbs with high glycemic index (GI) are bad while with low glycemic index (GI) are good.
The reason are as below:
Bad Carbs are Simple Carbs which your body breaks down it quickly, giving your blood sugar a spike and sending you running back to the kitchen within hours. Unless you're an athlete or need a sudden rush of energy for some reason, it's usually best to avoid or reduce these carbs in your daily diet:
Refined grains like white bread, white rice and enriched pasta
Processed foods such as cake, candy, cookies and chips
Sweetened soft drinks
Cutting back on the simple carbs can help you lose fat, as well as give you a feeling of more energy and less irritability. Carbs are the fuel that makes your body run. Putting the right fuel in your engine makes a world of difference.
Good Carbs are Complex carbs which gives your body the best fuel. They are usually found in foods high in fiber, which break down more slowly, giving you a steady blood sugar level through the day and making you feel less hungry. It's a great idea to get more of these carbs into your daily diet:
Whole grains and foods made from whole grains, such as certain types of bread and cereal
Dairy products that are not sweetened with sugar, such as yogurt, sour cream, cheese and milk
Now moving towards the conclusion:
Simple rule for fat loss:
Exercise, Enough Proteins, Complex/Good Carbs, Unsaturated/Healthy Fats.