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Here’s Everything You Need To Know To Actually Lose Body Fat

Losing fat isn't the same thing as losing weight. This is how it all works.

Everyone has their own goals for their health and wellness, and those goals vary from person to person. We get that not everyone is focused on losing body fat — and that is A-OK. But since some people do want to change their body composition — whether for health reasons, aesthetic purposes, athletic performance, or some other reason entirely — we wanted to provide the best advice we could on how to do it safely and effectively. BuzzFeed Life consulted two experts for this story: Dr. Holly Lofton, director of the Medical Weight Management Program at NYU Langone Medical Center, and Dr. Florence Comite, a New York City–based endocrinologist who specializes in precision medicine.

1. First, understand what body fat is, what it does, and how much is healthy to have.

2. Yes, losing body fat IS partially about how many calories you eat. So let's just get that out of the way first.

3. Whatever you do, don't eat a low-fat diet.

4. But you probably should eat fewer carbs.

5. Here's how to estimate about how many carbs you're eating.

6. When it comes to measuring progress, don't use a regular scale.

7. Get enough sleep and make sure it's good quality.

8. Do some high-intensity cardio exercise.

9. Make strength training part of your routine.

10. Focus your training on large muscle groups for maximum effect.

11. Give up sugary drinks.

12. Read labels.

If you're going to try to pay attention to how much fat, carbohydrates, and protein you're eating, you need to understand how much of each are in your food. Pay attention to the numbers on the label and what they mean for your overall goals. You can use an app like MyFitnessPal to track not just calories but macronutrients, too.

13. Or just guesstimate portions and servings wisely.

14. Make sure you're drinking enough water.

15. Don't overdo the post-workout snack.

OK, so that's a lot to think about.

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