Burn more FAT

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

Skimping on protein. Women lose about 5 pound of muscle every decade gain an average of 15 pounds of fat. Protein helps you build lean muscle, so make sure you're getting enough. Good sources include tuna and chicken breast. 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 is the key. Strength-training three times a week and you'll reduce your body fat percentage in about 10 week. Keep a food and exercise journal so you can track your eating and exercise habits. Not pThinking little nibbles don't count. Whether it's grabbing candy off a colleagues desk or finishing your kids fries,every bite averages about 25 calories. Have four extra bites a day and you'll gain a pound a month. Stop mindless munching by only eating when food is on a plate or a in single-serving containers.Not planning ahead. Just saying you're going to watch what you eat or start exercising more isn't going to work unless you thing about how those changes are going to fit into your day. If you want to stick to an exercise plan, for example, write workout sessions in your planner and stash sneakers in your car. Or if you're going out to dinner and know you want to splurge a little, cut back on snacks that day. Not working out hard enough. To really torch fat and calories, you need to step up the intensity of your exercise. Turn your stroll into a power walk two to three times a week by alternating between 30 to 90 seconds of fast walking and 90 to 120 seconds of lower walking. Doing the same workout all the time. Mixing up your routine i key to burning the most fat and calories. Otherwise, your body adapts to the workout and goes on autopilot so you don't get as much out of it. So, walk one day, do a DVD the next, then try a dance or aerobics class. Feeding your emotions. When the line between physical and emotional hunger gets blurred,you can end up inhaling hundreds of extra calories. Think before you bite. Ask yourself, "Am I really hungry? Or am I just bored or upset?" If you're not sure, have a glass of water and wait as least 20 minutes. If you're still hungry, eat something healthy or a small amount of a food you're craving. You're more likely to limit what you eat once you've waited it out. Buying into quick fixes . No pills, drinks or fad diet is going to magically peel off the pounds. To lose weight and keep it off, you need to make changes to your overall diet and exercise habits--and be patient.

1. Set short and long term goals.

2. Reward yourself.

3. Be flexible.

4. See the old you.

5. Build a support system.