I am going to quickly summarize what you need to do in order to lose unwanted fat.

Diet

• This is one of the two biggest factors.
• You must burn more calories than you consume.
• Never starve yourself, eat 6 or more small meals per day.

Exercise

• The second factor.
• Exercising and dieting are two ways for you to burn more calories than you consume.
• You can burn fat by either steady state cardio or intervals, for me my “fat burning” heart range is something like from 130-150BPM.

If you are looking to boost fat loss to the extreme, weight lift on top of this. Weight lifting not only uses energy (stored fat) but adds muscle. This will boost fat loss even more because 1lb of muscle burns way more calories than 1lb of fat so its like adding a little energy burning machine onto your body. Another way of putting it is that keeping muscle takes more energy than keeping fat.

Start slow, cut back on junk foods slowly. If you rush it you could end up hurting yourself. Search around for a calorie counter and see how many calories it takes for you to “maintain” you current body weight, and then subtract 500cals off that. For instance if you need 3000 calories per day to maintain, you would want to take in 2500 calories per day.

[tags]What you need for natural weight loss, burn fat[/tags]