A combination of diet and exercise can you help you kick start a fat-reduction program, but be aware that "spot-reducing," the targeted loss of body fat in certain locations like the belly or the thighs, really can't be done. The first place you start to show some flab is often the last place where you'll see a reduction. But if you stick with a healthy eating plan and regular exercise, you'll lose body fat all over, and the more intensely you pursue it, the faster it melts away.
Weight Training
Lifting weights and doing other resistance exercises, such as push-ups, can help speed your weight loss by revving your metabolism. A Tufts University study of women on the same diet found that those who also did weight training burned significantly more fat those who just dieted. Another Tufts study found that 12 weeks of weight training can increase your metabolic rate, which affects how efficiently you burn calories, by 15 percent.
Cardio After Weights
Fitness experts say it takes the body, on average, about 15 minutes of exercising to start burning fat. So if you put in 30 minutes on the treadmill or stationary bike, you're only burning fat during those last 15 minutes. But if you lift weights first, your body is warmed up and is already starting to burn fat by the time you start your cardio workout.
Interval Training
The best way to burn fat is through long periods of intense exercise, but if you've been somewhat sedentary, then make those intense bursts shorter and alternate them with periods of more moderate activity. For example, set your treadmill for two minutes at 7 mph and then two minutes at 4 or 5 mph, and alternate those faster and slower periods for 20 to 30 minutes. Interval training will get your metabolism working hard while you build your endurance to make those intense bursts last longer.
Food Focus
To eat healthier and lose weight in the process, concentrate on what you should be eating, such as three to five servings of fruits and vegetables daily, rather than what you should avoid. This shift in focus will not only help make sure you're getting the right foods, but it will help fill you up, so you won't be as tempted by the bad stuff. Also, substitute water for sugary and/or alcoholic drinks, which have too many calories and little nutritional value.
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