How to Lose Weight & Dissolve Fat

Obesity impacts more than one-third of U.S. adults, according to the Centers for Disease Control and Prevention. The biggest problem of obesity isn't about aesthetics, but instead about health. Obesity increases your risk of heart disease, diabetes and some forms of cancer. Losing weight should focus on losing fat while increasing muscle, as opposed to lowering the numbers on a scale. To achieve that goal, you need to eat healthy and exercise regularly.

Instructions

Healthy Eating

• 1

  Log your eating with a goal of reducing calories while making healthier choices. The more you eat, the more likely you are to underestimate the calories you consume, says a study from Cornell University. A food log will keep you honest about how much you eat, as well as the quality of food choices you make.

• 2

  Eat fresh, whole, lean foods, which tend to be less processed and have more nutrients than processed foods. Examples include fresh fruits and vegetables, whole grains, such as whole wheat bread and brown rice, and lean proteins such as chicken and fish. Chose fat-free or low-fat dairy. Reduce or eliminate sugary and processed foods, such as desserts and packaged meals.

• 3

  Drink more water. Cut out high-calorie beverages such as soda and fancy coffee drinks. Avoid juice, which can be high in calories and sugar, and diet drinks. While diet drinks have no calories, research suggests that people who drink them tend to have higher rates of diabetes and metabolic syndrome, says Mike Roussell, PhD, in "Shape" magazine. He reports that research hasn't revealed why this is the case, but suggests that dieters limit diet soda to one a day. Water, on the other hand, has zero calories, is filling and helps flush out toxins. Other beverage options include seltzer water, and plain tea or coffee.

Exercise

• 4

  Do 30 to 60 minutes of moderate-intensity aerobic exercise at least three days a week. Exercise is the best and fastest way to burn away fat. You can do any exercise that you enjoy as long as you get your heart rate up and sustain it over the time period. Fun options include cardio dance classes, inline skating, biking and running. If you're new to exercise, start slowly by walking or swimming.

• 5

  Perform 20 to 30 minutes of interval training twice a week. Interval training burns fat faster in less time, according to a report in "Science Daily." During interval training, you alternate between high and low levels of intensity. During the high phase, you should be pushing yourself to your maximum, such as sprinting. The low phase is for recovery and is much slower, such as jogging or walking. Each phase is 30 seconds to two minutes. You can adjust intensity using speed, as in the sprinting/jogging example, or through incline, such as running up a hill then down. Other activities you can do as intervals include biking, inline skating, swimming and interval classes at the gym.

• 6

  Do resistance training at least twice a week to build muscle. The more muscle you have, the more calories your body burns. Muscle also gives shape and form to the body, improving its aesthetics. Strive to work all major muscle groups and their opposing muscles, such as the biceps and triceps, quadriceps and hamstrings, and abdominals and back. You can use dumbbells, resistance bands or machines to provide the resistance.

• 7

  Be active throughout the day. Get a pedometer and strive to take 10,000 steps a day. Research suggests that pedometers are effective at helping people increase activity and reduce weight, according to "Sports Medicine." You can increase your activity by parking farther away from your destination and walking, taking the stairs and going for walks after meals.