- 1). Decrease your calories so that your caloric intake is no less than 1,000 to 1,200 calories a day. Create a meal and exercise plan to help you stay on track.
- 2). Eat a light breakfast of fiber-rich food such as fruit or whole-grain products to jump start your metabolism in the morning. Putting food into your body when you wake up increases your metabolism so it will break down fat throughout the day, even when in starvation mode.
- 3). Complete a morning cardiovascular workout such as walking, running, swimming, kickboxing or aerobics. This speeds up your metabolism so that the stored fat from the food you consumed during breakfast is broken down. Activities such as sets of jumping jacks or squat thrusts offer quick ways to exercise before work if you do not have time for a full workout.
- 4). Eat a snack such as a fruit serving or energy bar between breakfast and lunch to keep your metabolism high. You want to keep your metabolism at a high rate so that it continues breaking down fat throughout the day.
- 5). Eat a low-calorie and high-fiber lunch such as a salad. Add a lean protein such as grilled chicken or salmon.
- 6). Take a brisk walk during your lunch break after eating to keep your metabolic rate from lowering. This prompts your body to break down the food you just ate.
- 7). Eat a snack between lunch and dinner such as fruit, a spoonful of almonds or cashews, or cottage cheese. Snacking between meals increases your metabolism, which helps your body break down more fat.
- 8). Cook a low-calorie, low-carbohydrate dinner. Add three to five ounces of a lean protein to your dinner such as fish or chicken. Eat green, leafy vegetables. Do not use high-calorie oils, batters, cooking sauces or dressings. Bake, steam or grill meals versus frying.
- 9). Complete 30 to 45 minutes of a cardio workout after eating dinner. Add 20 minutes of muscle-building and toning exercises such as sit-ups, push-ups and weightlifting that focus on specific body parts. Building muscle mass increases your body's ability break down fat calories because the more muscle, the more energy your body is able to expend.
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