To lose one pound of fat, you need to burn 3,500 more calories than you consume. To lose one pound of fat in one week, you should cut out 500 calories a day, according to FamilyDoctor.org. Eating lower-calorie, nutrient-dense foods such as lean protein, complex carbohydrates and essential fatty acids, and avoiding high-calorie, low-nutrient foods that are processed and refined are how you can cut calories. Doing 30 minutes to an hour of cardiovascular exercise daily can help you burn an additional 400 to 700 calories a day, depending on your exercise duration and intensity. The more muscle mass you have, the more energy your body will burn naturally, so add three to four days a week of strength training to drop fat naturally, according to MayoClinic.com.
Step 1
Eat 1 to 3 oz. of almonds a day to help stabilize blood sugar levels and burn belly fat, according to Fox News. Pack a few to-go containers of 10 almonds for a quick, handy snack that will fill you up and give you energy.
Step 2
Eat five to six smaller meals a day to keep you full, increase your energy and boost your metabolism, advises BodyBuilding.com. Eat a balance of lean proteins, complex carbs and essential fatty acids every two to three hours.
Step 3
Drink only water and avoid sodas, juices, alcohol and caffeinated drinks. Drink 13 cups of water daily for men and nine cups of water daily for women to keep your body hydrated and your metabolism functioning properly, according to MayoClinic.com.
Step 4
Do a long cardio session that lasts 1.5 to 2 hours, one to two times a week, to increase your body's ability to burn fat. Choose cardio exercise that is easy to sustain for long durations, such as running, jogging or bicycling.
Step 5
Do interval training, which combines moderate and intense cardio training, three to four times a week to burn more fat during and after your workouts, according to ScienceDaily.com. Run for 10 minutes, then break into a fast sprint for two minutes. Go right back into your moderate-paced run for 10 more minutes, then sprint for two minutes. Continue this pattern for the duration of your run.
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