"I need to lose weight!"

Time and time again, I've heard clients say, " I need to lose weight!" Losing weight is not what needs to happen, instead we need to lose fat. The misconception that weight loss is equivalent to fat loss is typical. Weight loss could come from the loss of muscle, water or fat. Most of us really want "fat loss" accompanied with firm lean muscles. We find fat loss daunting because we don't understand what fat really is. Fat is produced by the body when an excess intake of calories in the form of food or drink occurs. When the diet provides the body with more calories than it needs for general maintenance and its current level of physical activity, this excess energy is stored in the form of body fat. So the belief that sitting in saunas or steam rooms for hours helps us lose weight,is not the case, it's just water loss. We must raise our metabolic rate by exercising and regulating our diet in order to burn stored body fat.
If you want to effectively lose fat, follow these rules:
1. EAT small healthy meals every 3 hours
2. Cardio exercise for 30 minutes everyday at low- moderate intensity
3. Lift weights for 30 minutes 3 days a week
4. Sleep 8-9 hours a night
5. Burn more calories than you consume (the more exercise you do the more calories you burn)
6.Focus