20 Ways to Burn More Fat

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By: , – Karen Asp, Woman's Day
3/4/2013 12:00 PM   :  11 comments   :  32,229 Views

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You've counted calories and walked and walked, but your skinny jeans still don't fit. What gives? We turned to the experts for tips on how to rev up your metabolism, increase lean muscle mass and avoid eating those extra calories that end up being stored as fat. 

Don't Make These Mistakes: Skimping on Protein

Women lose about 5 pounds of muscle every decade (and gain an average of 15 pounds of fat), says Wayne Westcott, PhD, coauthor of Get Stronger, Feel Younger. Protein helps you build lean muscle, so make sure you're getting enough: If you're in your 30s, aim for 50 to 56 grams daily; in your 40s, you need 56 to 62 grams daily. Good sources include tuna and chicken breast (6 oz of either will give you 45 grams of protein).

Don't Make These Mistakes: Skipping Strength Training

Want to burn calories and fat even when you're sitting still? Then you need to increase your resting metabolic rate, and strength training (such as with light weights or resistance bands) is the key. Strength-train three times a week and you'll reduce your body fat percentage in about 10 weeks, says Dr. Westcott.

Don't Make These Mistakes: Underestimating How Much You Eat (and Overestimating How Much You Move)

Women tend to underestimate their daily intake by about 800 calories, says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. And a University of Florida study found that 47 percent of exercisers claimed they were working out at a moderate intensity, yet only 15 percent of them actually were. Keep a food and exercise journal so you can track your eating and exercise habits precisely.

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