Burning fat requires expending more calories than you take in. To lose l lb. of fat, you must burn approximately 3,500 calories more than you consume. Many people believe they'll burn fat more quickly if they eat very little. Starvation diets, however, are dangerous and ultimately lower your metabolism. In fact, you'll probably find it much more difficult to lose weight eating very few calories than if you consume at least 1,200 calories a day if you're a woman and 1,500 if you're a man.
Step 1
Eat a daily 300- to 500-calorie breakfast that includes fruit, protein, low-fat dairy and whole grains. Approximately one-third of Americans skip breakfast, and many do so because they believe it will help them lose weight, according to Dr. Julian M. Whitaker, author of "The Whitaker Wellness Weight Loss Program." Eating breakfast regularly, however, increases your metabolism and helps stave off cravings later in the day.
Step 2
Make fruits and vegetables the focus of your meals, then add 2 to 3 oz. of hearty-healthy protein such as salmon, tuna or skinless poultry and 1/2 cup of whole grains such as brown rice or whole-grain pasta, says Dr. Donald D. Hensrud, author of "Mayo Clinic Healthy Weight for Every Body." Fruits and vegetables are, in general, low-calorie and filled with fiber, which can make you feel fuller faster and help promote weight loss.
Step 3
Engage in 45 minutes of aerobic activity most days of the week. Aerobic exercise includes walking briskly, bicycling, playing tennis, swimming and running. If you can't do 45 minutes all at once, split your routine into three 15-minute sessions.
Step 4
Snack throughout the day. Many people avoid eating between meals, thinking they'll pack on the pounds if they do so. Eating healthy snacks throughout the day, such as whole-wheat crackers, fresh fruit and vegetables, nuts and berries, keeps your metabolism high, which can help your body burn fat at a higher rate.
Step 5
Do strength-training exercises, such as weightlifting or resistance-band activities, several times a week. The more muscle you build, the faster your body burns calories, and subsequently, fat. Don't avoid strength training because you think you're too old or out of shape to see results. "Even people in their eighties who have never lifted a weight in their life can begin to speed up their metabolic rate by strength training," say Lyssie Lakatos and Tammy Lakatos Shames in their book "Fire Up Your Metabolism."
Step 6
Drink at least six to eight cups of water a day, more if you exercise intensely. Regular water consumption helps boost metabolism a few calories higher every hour. Make sure your drinking water is very cold, too. "The human body can expend up to a few dozen extra calories simply heating icy cold water from its frigid temperature," says Greenfield.
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