Summarize the following:
If you want to cut fat off your body, you should figure out your starting point. Weigh yourself and measure your body with calipers. Once you have the body fat measurement from your calipers, you can do body fat calculations that take into account your height and weight. When cutting, you want to maintain your muscle mass while losing fat. This means you need a way to measure whether the weight you lose is from fat and not muscle. Calculating your body fat percentage is the easiest way to assess this. There are a variety of body fat calculators you can use online. You simply input your caliper readings and the other information requested and they will tell you your body fat percentage. When you start cutting you should make a goal for weight loss. This could be an overall goal but many people use a weekly goal. This allows you to track your progress weekly, make changes as you go, and set an end point for cutting. Many people set a goal of losing 1 pound (16 ounces) per week while cutting. This is typically a reasonable goal that can be attained through dietary and lifestyle changes. A goal of losing more than 1 pound per week would likely require crash dieting or other extreme measures that are not healthy. Calculate when you need to have reached your target weight and work backwards. Make sure that you have enough time to safely lose 1 pound a week and meet your goal. As you begin cutting, don't be afraid to change your program. If you are not losing the weight that you want to, reduce the number of calories you are eating, make changes to what you are eating, or increase your exercise. Figuring out what works for you may take some fine-tuning. If your cutting routine is not working, consider consulting with a fitness professional for some advice. They may have good insight into what you can do to reach your goals. Self-discipline is important for cutting. Try to avoid temptation and stick with your new diet until you reach your goal. You need to reduce your caloric intake so that you are eating fewer calories than you are burning. Everyday, write down what you eat as well as the portion size and the number of calories that you consumed. You can keep a journal or use a nutrition app, like MyFitnessPal or SuperTracker. You can use the same app or journal to keep track of your daily exercise. This will let you see if you are burning more calories than you are eating.
Assess your current weight and body fat percentage. Make a weight loss goal. Change your routine and diet if you don't meet your goals. Track your calories.