To eliminate extra body fat, perform aerobic and weightlifting exercises three times per week, increase your fiber intake, cut calories, and eliminate trans fats. Get at least six hours of sleep each night.Continue Reading
Aerobic exercise burns fat, while weightlifting builds lean muscle and speeds up metabolism. Combine weightlifting with 45 minutes of cardiovascular exercise at least three times per week for the best results.
One pound of fat is equal to 3,500 calories. To burn 1 pound of fat each week, reduce your daily caloric intake by 500 calories. Don't cut out more than 500 calories each day, as this slows the metabolism and may cause your body to burn muscle. Eat foods that are high in fiber, as these make you feel full faster, thereby preventing overeating. Trans fats are hard for the body to digest and cause weight gain, so avoid them.
Lack of sleep contributes to weight gain. Plan to go to sleep at the same time each night, and sleep for at least six hours to keep your metabolism steady and to help you burn excess fat.