No special exercise machine or fad diet effectively burns fat lumps in the body. To rid your body of excess fat, you have to create a calorie deficit 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 with lean body mass. If you have concerns, speak with a trainer about tailoring a fitness and diet regimen to your goals.
Cut calories by skipping dessert, snacking on fresh vegetables instead of chips, and drinking plain water instead of soda, juices and flavored waters. If you create a calorie deficit of 500 a day, you can lose about 1 pound of body fat per week.
Eat lightly prepared whole foods such as leafy greens, fruit, vegetables, legumes, lentils and unsweetened whole grains. These fill you up with fiber and provide essential nutrients without adding calories from saturated fat, trans fat and refined sugar. Replace frying with grilling, broiling and steaming. Season dishes with broth, spices and herbs instead of butter, cream and lard.
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, to help create a deeper calorie deficit.
Build muscle with resistance exercises including pushups, lunges, squats and pullups. These add muscle mass to your body composition. Your body burns more calories to support the denser tissue, raising your resting metabolism.
Eat several small meals or snacks throughout the day to regulate your blood sugar levels and stay energized.