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How to Get Rid of Fat Lumps

by
author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
How to Get Rid of Fat Lumps
Decreasing your body fat percentage will get rid of fat lumps all over your body. Photo Credit best of the rest image by JulianMay.co.uk from <a href='http://www.fotolia.com'>Fotolia.com</a>

Trying to fit into your favorite clothes when you have fat lumps can be tough, but there is a solution. No matter where you have lumps of fat, you can get rid of them through fat loss, which will help to smooth out lumps and improve the way you look and feel. The building of muscle through strength training and a specialized diet can make improvements in your physique. Decrease your body fat percentage through a weight-training program and healthy eating plan.

Step 1

Consume a low-fat diet that includes proteins and complex carbohydrates, according to MayoClinic.com. Prepare your meals with lean proteins like beef, chicken, fish, eggs, soybeans and low-fat dairy to help build muscle. Eat complex carbohydrates like fruits, vegetables, whole grain pasta and bread, high-fiber cereal, oatmeal and brown rice, which digest slowly and keep you feeling fuller longer.

Step 2

Eat more often to increase your metabolism. Consume five to six small meals per day to prevent dips in your blood sugar and keep you burning calories all day long. Constantly digesting food helps you burn more calories even when you are at rest, according to Natural Health Magazine. Going long periods of time without eating causes your body to store meals as fat to preserve energy.

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Step 3

Create a caloric deficit to increase your fat loss. Track your meals using programs like LIVESTRONG's MyPlate. Monitor your calories for a couple of days to note your daily caloric average. Subtract 500 calories from your diet daily to lose about one pound per week, notes MayoClinic.com.

Step 4

Engage in circuit training workouts three days per week to build muscle and burn fat, notes Bodybuilding.com. Do one weighted exercise for each body part with little to no rest in between exercises. Perform a circuit with exercises like push-ups, pull-ups, squats and lunges for one set of 15 to 20 repetitions per exercise. Rotate through the circuit for 30 to 45 minutes.

Step 5

Perform interval cardio three days per week to burn more fat in a short period of time, notes The New York Times. Sprint on a treadmill for 20 seconds and walk for one minute. Intervals can be done outdoors, on a bike, elliptical machine or Stairmaster.

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THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media