To lose 1 lb. of body fat, you will need to burn an additional 3,500 calories. You can achieve this by lowering the amount of calories you eat daily and increasing your movement to burn additional calories. To lose two or more pounds of body fat in one week you will need to lower your calories by 500 daily and burn an additional 500 calories a day through exercise. Choose foods that are lower in calories and higher in vital nutrients to help your body function properly and keep your metabolism high. Opt for exercises that burn a high number of calories quickly, such as circuit training.
Step 1
Eat egg whites with steel-cut oatmeal for breakfast. Blend egg whites and steel-cut oatmeal for a low-calorie, high-fiber meal that will fill you up.
Step 2
Eat a handful of almonds, no more than 10, for a mid-morning snack. Choose raw, unsalted almonds, which are high in monounsaturated fatty acids and can help get rid of belly fat.
Step 3
Drink eight 8-oz. glasses of water to stay hydrated. Drink it throughout the day to help keep your body functioning properly and aid in metabolism.
Step 4
Walk, run, jog, dance, swim or bicycle 20 minutes to one hour daily to burn additional calories for fat-loss. Keep your exercise at a moderate or higher intensity, you should be able to talk comfortably but not sing.
References
- FamilyDoctor.org: What it Takes to Lose Weight
- "The Eat-Clean Diet"; Tosca Reno; 2008
- MayoClinic.com: Exercises for Weight Loss: Calories Burned in One Hour
- "Journal of Diabetes Care"; Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution; Juan A. Paniagua González, et al; March 2007
- MayoClinic.com: Water: How Much Should You Drink Everyday?
- American Heart Association: Target Heart Rates
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