No special exercise machine or fad diet effectively burns fat lumps in the body. To rid your body of excess fat, you have to cut calories through changes in your diet and exercise. If you choose a sensible, healthy plan that suits your lifestyle, you are more likely to stick with your weight-loss effort. Burning calories does not target your fat lumps, because spot-reduction is impossible, but it does gradually replace your fat mass with lean body mass. If you have health concerns, speak with your doctor about tailoring a fitness and diet regimen to your goals.
Step 1
Cut calories. Skipping dessert, snacking on fresh vegetables instead of chips and drinking plain water instead of soda, juices and flavored waters makes your diet healthier and lower in calories. If you cut your calories by 500 a day, you can lose about 1 lb. of body fat per week.
Step 2
Eat lightly prepared whole foods. Leafy greens, fruit, vegetables, legumes, lentils and unsweetened whole grains fill you up with fiber and provide essential nutrients without adding calories from saturated fat, trans fat and refined sugar. Replace frying and with grilling, broiling and steaming. Use broth, spices and herbs instead of butter, cream and lard to season dishes.
Step 3
Exercise vigorously for at least an hour a day. Spike your heart rate with cardio intervals, jumping jacks, fast dancing, running, skipping rope, hiking, climbing stairs, power yoga or race-walking. Intense cardio workouts burn at least 500 calories per hour, so if you work out for an hour a day you will lose an additional 1 lb. of body fat per week.
Step 4
Build muscle with resistance exercises, weight training or stretching. Pushups, lunges, squats, pullups, yoga stretches or weightlifting adds muscle mass to your body composition. Your body burns more calories to support the denser tissue, raising your resting metabolism.
Tips and Warnings
- Eat several small meals or snacks throughout the day to regulate your blood sugar levels and stay energized.
References
- Harvard School of Public Health: Many Paths to Successful Weight Loss
- American Council on Exercise; Why is the Concept of Spot Redution Considered a Myth?; Jessica Matthews
- MayoClinic; Counting Calories: Get Back to Weight-Loss Basics; December 2009
- The Dr. Oz Show: Dr. Oz's Ultimate Summer Slim-Down
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