How to Burn Fat in a Week

Maintaining physical fitness involves consistent adherence to healthy dietary and exercise practices. Since it's impossible to burn fat without effort, it's essential to follow a regimen that addresses both areas. Placing yourself on a timetable can jumpstart your fat burning efforts. Planning your activities a week at a time can help you stay organized and committed to success.

Instructions

• 1

  Make dietary modifications. Assess your current eating habits to eliminate adverse behaviors. Examples include eliminating comfort eating, or eating smaller meals that are more frequent. Consult the food guide pyramid to ensure your diet includes a healthy amount of calories. Avoid starving your body, as doing so can trigger the need to cling to fat storages.

• 2

  Create a weekly plan that includes a variety of healthy foods. Plan three full meals along with two healthy snacks. Reduce your intake of fatty foods, while increasing your intake of slow-burning carbohydrates. Suitable options include red beans, oatmeal or sweet potatoes. This will provide your body with sustained energy, help reduce insulin spikes and keep your appetite under control.

• 3

  Engage in moderate to high intensity cardio exercise for at least three days during the week. Perform each workout for at least 20 to 30 minutes. This helps burn both calories and fat more efficiently. Make modifications based on your overall health. For example, increase the length of your aerobic sessions if your joints can only withstand low-impact exercises like walking.

• 4

  Incorporate weight training into your exercise routine. This helps build muscle, increase your resting metabolic rate and prevent the plateau effect. A pound of lean muscles requires 50 additional calories of energy a day for upkeep. This means your body will burn through fat storages quicker.