How to Make Fat Go Away

Most people have areas on their body they are unhappy with. These problem areas are often fat bulges and rolls that won't seem to go away, regardless of what you do. Adjusting your diet is only part of eliminating body fat. To streamline your body and to get a nice shape, strength training and cardiovascular training are essential. Instead of just focusing on your belly fat or flabby thighs, take on a whole-body approach because, unless you are willing to consider liposuction, fat reduction in one area is not possible.

Instructions

• 1

  Take on a cardiovascular exercise routine so your metabolism increases and you burn more calories. Work up to performing at least 45 minutes of cardio per day, three days per week. Ride a bike, go swimming or jogging or exercise on a stair climber or elliptical exercise machine. Take aerobics classes or look into group sports to add variety and avoid boredom.

• 2

  Incorporate strength training for 45 minutes per day, three days per week. Strength training promotes the growth of muscle tissue. Muscle tissue stimulates the rate of your resting metabolism so you burn fat even after your workout. Perform exercises such as weighted squats and lunges for your legs, pushups for your chest, crunches for your abdominals, dumbbell curls for your biceps and triceps and dips for your triceps. Use your body weight, machines or free weights for resistance.

• 3

  Lose 1 lb. per week by taking in 500 fewer calories every day for seven days. Why 500 calories? Understand that to lose 1 lb. of fat, you need to take in 3,500 fewer calories than you usually do. To lose this over seven days, you have to cut out 500 calories daily. Double the calories to 1,000 per day to lose 2 lbs. per week.

• 4

  Take on healthy eating habits that can easily be maintained over the long run. Avoid fatty, sugary, fried and processed foods. Choose complex carbohydrates like fruits and vegetables over simple carbohydrates like chips and white bread. Eat lean meats instead of fatty meats and use unsaturated fats that don't raise your cholesterol levels. Consume foods such as brown rice, chicken, fish, olive oil, raw nuts, fruits and vegetables.

• 5

  Sleep at least seven hours per night, as recommended by the National Sleep Foundation. Lack of sleep is associated with weight gain, increased cravings and obesity.

• 6

  Practice meditation to keep stress levels low. According to the Natural Website for Women, high stress levels promote the production of cortisol in the body. This stress hormone is linked to fat gain, mainly around your middle.

• 7

  Drink 8 to 12 cups of water daily to keep your body functioning properly. Water hydrates your body, promotes healthy digestion and fat metabolism and prevents bloating.