Losing weight and getting rid of unwanted body fat can be difficult and frustrating. Whether your goal is to lose a small or large amount of fat, you need to apply some basic fat loss principles into your life to lose fat and keep it off. When the body consumes more energy than it burns, it will store excess energy in fat cells. To get rid of excess fat, you will need to burn more calories than you eat by cutting your daily caloric intake and exercising.
Step 1
Reduce your calories consumed daily. The daily requirements for calorie consumption will vary from person to person. There are several equations to help determine a persons daily caloric needs. Gender, age, height, weight, desired weight and activity level are all factors to consider when figuring out your daily calorie intake. Start by dropping 200 to 300 calories a day and staying above 1,200. A registered dietitian can help you determine the exact amount of calories your body needs to get to your desired weight goal.
Step 2
Eat to fuel your body and to burn fat. What you eat is just as important as how much you eat. Eating clean, whole foods will help fuel your body to ensure it functions properly. When your body functions properly, it will release energy reserves from fat when it is needed and when the body is not functioning properly. In starvation mode, it will hold onto that energy. Avoid empty calorie foods like cookies, chips, cake, cola and junk food.
Step 3
Eat five to six small meals a day, consisting of lean proteins, complex carbohydrates and essential fatty acids. As your protein source, select fish, lean beef, turkey, chicken, tofu, beans and legumes. For your complex carbohydrates, whole grains, fresh fruit and fresh vegetables are your top choices. Your body needs essential fatty acids so do not go low fat. Instead, pick fats that may help burn fat, like monounsaturated fatty acids (MUFAs). According to the "Journal of American Diabetes Association," a diet rich in MUFAs prevents central body fat distribution. Eat a MUFA-rich food in a small amount with each meal. MUFAs are found naturally in olives, oils, avocados, nuts, seeds and dark chocolate.
Step 4
Avoid hidden calories found in late-night eating. A study by American College of Sports Medicine, determined in June 2005 that college students who ate between 8 p.m. and 4 a.m. consumed 500 calories per day extra. Late-night eating is often triggered by emotional factors, which can lead to high calorie and low-nutrient food choices. You should avoid eating after your last meal of the day. If you feel you must eat, select a piece of fruit, Greek yogurt or a low-calorie, nutrient-dense food.
Step 5
Burn extra calories with aerobic exercise. Aerobic exercise is any activity that gets the heart rate in a range of 60 to 90 percent of your maximum heart rate, for a period of 15 minutes or more. The key to effective fat-burning cardio is to find movement you love, and make sure you do it four to five times a week. The higher your intensity and the more you vary the movement, the faster you will get results.
Step 6
Tone your muscles with weight training. Muscle burns more energy than fat, so more density in your muscles raises your metabolism. Training with weights does not mean you will bulk up. A basic weight training routine is enough to tone your major muscles. Weight training will help you increase your body's natural fat-burning ability and help you get rid of extra fat and jiggle.
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