Step 1
Eat a low-fat diet. Avoid foods that have more than 5 percent of the daily value of fat, trans fat and saturated fat. Check nutrition labels for this information. Choose lean protein sources, such as skinless chicken, fish, turkey and egg whites.
Step 2
Avoid foods with added sugar. Do not eat foods with sugar, fructose, dextrose, glucose or sucrose appearing in the first few ingredients.
Step 3
Eat high-nutrient foods during meals and snacks. These foods are high in vitamins and minerals without added calories, sugar or fat. Examples of high-nutrient foods include fruits, vegetables, low-fat dairy products, lean protein and whole grains.
Step 4
Perform aerobic activity five to seven days of the week. According to the American Council on Exercise, you need to do 60 minutes most days of the week for long-term weight control. Recommended activities include biking, skating, walking, hiking, boxing, skiing and martial arts as effective fat burners. Other beneficial aerobic exercises are running, step aerobics, rowing and elliptical training.
Step 5
Complete strength training two to three times a week for your entire body. Strength training builds muscle tissue, which helps your body burn calories faster. According to the American College of Sports Medicine, each session should contain at least eight to 12 repetitions for eight to 10 different exercises. Include at least one exercise per session for your arms, legs, stomach, chest and back.
