How to Burn Your Top Fat Layer

Everyone has muscles, but they can be hidden under a layer of fat. The food we eat provides energy in the form of calories, just as gasoline provides the energy to power a car. In the same way a car burns gas, we "burn" our food calories through metabolism, or chemical breakdowns within our bodies, that convert food calories to energy we can use. If we don't use that energy, or if we eat foods that aren't "good fuel," those calories can get stored as fat. Cardiovascular exercise combined with foods that boost metabolism instead of filling us with empty calories are the keys to burning excess fat and exposing a lean, healthy figure.

Things You'll Need

• Fresh fruits and vegetables
• Lean protein
• Pure water

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Instructions

Burning fat

• 1

  Eat at least five servings of fresh fruits and vegetables a day. Our ancestors didn't eat processed sugar, high-fructose corn syrup or pre-packaged meals with preservatives -- they ate fruits and vegetables straight from the vine. Even "health shakes" are processed and then packed with lab-made vitamins, so that they aren't absorbed as well as natural nutrients. Canned or frozen fruits and vegetables are acceptable, as long as they have no added salt, sugar, syrup or preservatives.

• 2

  Eat lean protein. Your body breaks down lean protein slowly and steadily, so that you feel fuller longer and your metabolism never wanes. Lean beef, chicken, eggs, fish, nuts, legumes and peanut butter are all healthy sources of protein, and as long as you keep your servings small (about the size of a deck of cards, eaten four to six times a day) you don't have to worry about packing on the pounds.

• 3

  Exercise aerobically at least 30 minutes a day, with activities like running, swimming, hiking, cycling or dancing. Any activity that gets your heart pumping and makes you sweat will help increase metabolism.

• 4

  Drink about 50 ounces of water every day. People who lose weight with "fat-busting" juice fasts, sauna visits or weight-loss pills are often losing water, not fat. Keep a bottle of water with you at all times, and try to sip frequently.

  Most people need about 80 ounces of water a day, but you'll consume some of that in the foods you eat. Drink about 50 ounces of water daily to keep you body sufficiently hydrated. An added bonus of healthy eating is that if you're eating plenty of whole fresh fruits, you'll be getting an added boost of hydration.

• 5

  Sleep seven to nine hours a night, depending on your body's needs. A sleepy body runs less efficiently and tends to cling to food energy to make up for the lack of sleep. Also, you'll be less likely to exercise if you're tired, and you may crave food with lots of sugar, like sodas or candy bars, that will give you a quick rush and then leave you with empty calories.