Add strength training to your fitness program to tone your muscles, improve your metabolism and promote a lean physique.
Avoid foods with added sugar, more than 400 calories per serving and more than 5 percent of the daily value of fat. Eat a variety of green and orange vegetables, fresh fruits, low-fat dairy, lean protein and whole grains. The calories you burn during each session depends on your weight, pace, activity you perform and how long you work out. Train each major muscle group at least once a week with one to two sets of eight to 12 repetitions per exercise.

Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. So while you may be tempted to perform crunches and lunges, you need to focus on an overall cardio, toning and calorie-deficit program to burn stomach and thigh fat. You can find the daily value of fat, trans fat and saturated fat on the nutrition label of food packaging. Examples of junk food include ice cream, pizza, fast food, fried foods, candy, cookies and chips. Eat slowly and stop eating your meal once you no longer feel hungry, do not wait until you are stuffed or full.

Replace your favorite high-calorie snack with a reduced calorie version -- for example, instead of eating a bowl of ice cream, eat a non-fat cup of yogurt.

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