How to Get Rid of Extra Fat

Getting rid of extra fat takes effort and a great deal of consistency. Each person's body functions differently, so the rate that you lose weight depends on your metabolism and individual body chemistry. The amount of progress you see is also determined by how much effort you put into your weight loss plan. Set goals and stick to the plan and soon you will have a trimmer waistline. See your doctor if you haven't been able to shed extra fat with diet and exercise alone.

Instructions

• 1

  Exercise for 30 minutes each day when you wake up for four or five days each week. Avoid eating before you go to the gym. The MSNBC website says that you can burn more fat if you workout on an empty stomach. However, you do need to drink water while you exercise. Make sure that you gradually increase the intensity of your workout, but slow down if you feel extremely fatigued.

• 2

  Eat a healthy breakfast when you get back from the gym. Choose foods that are low in fat and high in nutrients such as fruit or a bran muffin. Eat slowly and chew every bite of food. Scrambled eggs with low-fat cheese or a smoothie are also excellent choices for breakfast.

• 3

  Eat small snacks every two to three hours throughout the day to avoid getting hungry. Eat carrots, apples, almonds seeds or low fat dairy products. The Mayo Clinic says to choose snacks that are high in nutrients and 100 calories or less. Other examples of healthful snacks include grapes, whole grain pretzels, light popcorn and cantaloupe.

• 4

  Drink pure water throughout the day. The amount of water each person needs varies greatly. Clemson State University says that people generally need 8 to 12 cups of water per day. Drink more water while working out or spending time outdoors. Pay attention to how you feel and drink more water if necessary.

• 5

  Eat a small nutrient-dense lunch and dinner in addition to snacks. Avoid junk foods or fatty foods like pork and hot dogs. Instead create lean meals such as salmon with a salad or chicken and spinach. Include vegetables in every meal and take your time when eating food. Eat slowly.

• 6

  Get eight or more hours of quality sleep each night. The University of Chicago says that getting adequate sleep can help improve how much fat you lose. When people cut back on sleep, their body produces a higher amount of ghrelin hormone and this hormone can increase hunger.