Weight loss is a decrease in body weight resulting from either voluntary (diet, exercise) or involuntary (illness) circumstances. Most instances of weight loss arise due to the loss of body fat, but in cases of extreme or severe weight loss, protein and other substances in the body can also be depleted

1. Fitness and weight loss
To lose weight and get in shape you must have a good
diet and exercise regularly to burn fat. The first thing you must
understand about exercise is that just because you are burning
calories does not mean you are burning fat. Your main focus
when you exercise should be losing body fat, and you can’t
lose body fat just from burning calories. When we exercise, our
bodies will start burning calories, but the calories that are
burned are the calories from carbohydrates in our system. In
order to burn calories from your stored fat, your body requires
the presence of oxygen. There is a certain amount of oxygen
that your body needs in order to start burning fat and the only
way for you to measure the amount needed for your own body
is to keep up with your target heart rate during exercise. Please
understand that if you continue to only burn calories from
carbohydrates, you will lose mostly “water weight” which leads
to a decrease in your metabolism. Also, think of the calories
that are burned from carbohydrates as your energy calories. If
you lose too much energy calories then your muscles will not
receive enough energy to increase your metabolism which
indirectly burn fat. Therefore you must increase your calorie
intake when you are on an exercise program to replace your
burned energy calories.
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Burning Fat Calories during exercise
During aerobic exercise, your body goes through several stages
before it reaches the point where you are burning fat. You will
hear people say that you are only burning sugar
(carbohydrates) not fat during the first 10 minutes of exercise.
This is true to a certain extent. I say this because you will

2. continue to burn sugar past the 10 minute mark if you are not
working out hard enough for your body to want more oxygen;
or you are working out too hard and you can’t supply your
body with enough oxygen for fat burning. When you exercise
you must move at a steady pace (not too fast, not too slow) so
your body will utilize your stored fat (not carbohydrates or
sugar) as its energy source. Also remember that just because
you reached the fat burning stage does not mean you will stay
there. Staying at the fat burning stage once again depends on
if you are moving at a pace that is right for your body. Make
sure that you are within your target heart rate range.
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Burning Fat Calories at rest
The only way for you to continue to burn fat calories hours
after you have finished working out is through the anaerobic
exercise of weight training. Weight training is the key to
burning fat at rest. Weight training is an anaerobic activity that
will cause you to burn more calories than aerobic exercise. The
calories that you are burning during weight training exercises
are mostly calories from carbohydrates (meaning you must eat
even more calories per day for energy); but the calories you
burn at rest are mostly calories from fat. The reason you are
burning fat at rest is because weight training increases your
metabolism which uses your stored fat as energy.
To make your body the ultimate fat burning machine you must
do aerobic (cardio) and anaerobic (weight training) exercises.
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