If I want to lose weight how many grams of fat should I limit myself to.?

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Hope this is helpful to someone.

Aloha

Answer 2

1

Answer 3

Not just for weight loss, but for your health, limit your fat intake to no more than 30% of your caloric intake, and don't let saturated fat be more than 10%.

So, if you are on a standard 2000 calorie diet, you don't want to have more than 600 calories worth of fat (or 66 grams) and no more than 22 of those grams should be saturated fat.

Answer 4

I would say that 50 grams is a fine amount to eat. If you eat smaller portions during the day, you could have 5 meals with 10 grams of fat each

Answer 5

The least amount of fat,to maintain good health is that supplies about 15% of total energy requirements .Very low fat diet can cause disturbance in the blood glucose level specially in diabetic patients.It can also result in deficiency of fat soluble vitamins.Essential fatty acids should supply 1-2% of total caloric intake that correspond to one tablespoonful of plant oil each day.So I advise u not to concentrate your limitation to fats,eat all that u want but in little amounts ,practice suitable excercise,really excercise doesn't lead to weight loss as do food limitation but it increases caloric expendture,reduce the desire for foodsthat r high in fat,may help to promote dietary compliance ,increase the basal metabolic rate.Good luck.

Answer 6

This is a question that can't be answered here. I have no idea how old you are, how much you weigh, what your activity level is, etc. Go to the forums at jpfitness.com and register and ask questions. Everyone there will answer your questions. Just be sure to list all of your stats when you ask. Height, weight, goals. These are friendly, helpful people that will share their wealth of knowledge and it's completely free. I am registered there and have been for years. There is no sales gimmick, ect. Just a forum for people helping each other.

Answer 7

check out www.sparkpeople.com its free and will help you figure out how many cals,fat, carbs etc you need to eat

BUT the general rule is to keep the fat to less than 30%
just look at the back label and choose foods lower than 30% fat

Answer 8

well being on a diet actully makes you gain weight did you know that?