How to Get Rid of Unwanted Fat
- 1). Avoid fatty, fried and sugary foods that have a lot of calories and little nutrients. Replace simple "white" carbohydrates with complex "brown " carbohydrates such as brown rice, whole-grain bread and whole-wheat pasta. Limit saturated "unhealthy" fats such as butter and coconut oil and look for sources of unsaturated "heart-healthy" fats such as olive and canola oil. Skip fatty meats and get your protein from beans, legumes, chicken, turkey and fish.
- 2). Consume six, small portions of food throughout the day to stimulate your metabolism. Eat a small meal every three hours. According to Mitral.com eating frequently promotes satiety, suppresses your appetite, reduces binge eating and feelings of hunger.
- 3). Do 45 minutes of cardiovascular exercise per day, three days per week to increase your metabolism. Perform a variety of cardio to keep from getting bored and to keep your workout challenging. Ride a bike, walk, jog, swim or take aerobics classes.
- 4). Start a strength training regimen, three days of the week for 45 minutes per day. Use free weights, weightlifting machines and your own body weight to perform exercises that target all parts of your body. According to Stronglifts.com, strength training tones your body, increases muscle tissue, improves flexibility and helps burn fat. It also raises your resting metabolic rate so you burn fat even when you are at rest.
- 5). Drink 8 to 12 glasses of water on a daily basis. Avoid calorie-laden, sugary sodas and dehydrating alcoholic and caffeinated beverages. The Clemson University website states that drinking water reduces fluid retention, strengthens your muscles and promotes digestive health.
- 6). Sleep at least seven hours per day. The National Sleep Foundation website notes that a lack of sleep can lead to an increase of appetite which can result in weight gain.
