Although many supplement companies would like you to believe otherwise, it is possible to burn fat in a simple, natural manner. By paying close attention to your diet and undertaking a consistent, regimented exercise program, you can obtain a leaner, more toned appearance and contribute to your overall health.
Step 1
Aim to lose weight gradually. Try for a rate of between ½ and 1 ½ lbs. per week or 1 percent of your total weight if you are obese--consuming 250 to 750 less calories than you burn per day. This rate is safe, sustainable and ensures that you target fat, rather than lean muscle mass. Try breaking up your calories into multiple mini-meals to keep energy and blood levels even and your metabolism stoked.
Step 2
Stay away from junk food and eat a diet featuring lean protein, fresh produce and whole grains. Make up to 35 percent of your daily calories come from lean protein sources like whey, bison and skinless poultry to decrease levels of hunger and add a boost to your metabolism as reported in a 2005 editorial in the "American Journal of Clinical Nutrition."
Step 3
Accent your meals with healthy fats. Lead author J.A. Paniagua, M.D., Ph.D. confirmed that monounsaturated fats like those found in plant oils and nuts discourage the accumulation of body fat in a study published in a March issue of "Diabetes Care." Obtain some of your protein calories from Omega-3 fatty acid rich fish to turn on the fat-burning capacity. Avoid saturated and trans fats which tend to contribute to the accumulation of body fat.
Step 4
Feature certain metabolism-boosting foods in your diet. Drink green tea regularly as research in the "American Journal of Clinical Nutrition" from the University of Geneva showed that the certain compounds in the tea actually increase fat burning capabilities of the body. Try hot peppers and ginger which help raise the energy expenditure of the body slightly to encourage fat loss. Eat more low-fat dairy like skim milk and cottage cheese to further encourage weight loss. A University of Tennessee study from, published in a 2004 edition of the journal Obesity Research, indicated that high-calcium/high-dairy diets accelerate fat loss when coupled with a low-calorie diet.
Step 5
Skip the alcohol. Keep your metabolism burning fat by staying away from wine, beer and spirits which can reduce the fat burning capabilities of your body by as much as 73 percent as reported in "Oxygen" magazine's special edition "Fat Loss" from 2010.
Step 6
Engage in cardiovascular exercise like jogging or cycling the equivalent of 20 miles per week. Lead author Cris Slentz, in a 2005 study in the "Journal of Applied Physiology" showed that this amount of exercise significantly decreased the amount of visceral fat in participants.
Step 7
Include weight training as part of your exercise regimen. Participate in at least two total body routines on non-consecutive days each week. Preserving and building muscle helps you target fat for fuel by helping to contribute to a slightly higher metabolism.
Tips and Warnings
- Be patient with your body, as changing your body composition takes time and patience.
- Please check with a doctor before beginning an exercise program.
Things You'll Need
- Lean protein
- Produce
- Whole grains
- Nuts
- Plant oils
- Fatty fish
- Green tea
- Low-fat dairy
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