STEP 1 Eat more frequently 少吃多餐

Eat smaller meals more frequently to keep your metabolism humming and your blood sugar from dropping too low.

STEP 2 Cut out processed foods 别吃加工食品

Cut out processed foods high in fat and sugar and low in nutritional value, such as snack foods, soda, and fast food.

STEP 3 Switch to lean meats 只吃瘦肉

Switch to lean meats like chicken, turkey, and especially fish. The omega-3 fatty acids in fish encourage your body to use fat as fuel.

Omega-3 fatty acids are also mood elevators and have been known to improve cardiovascular function and lower your risk of heart disease.

STEP 4 Drink more water 多喝水

Drink more water to stay hydrated during your workouts. Water also keeps your body lubricated like oil in an engine.

STEP 5 Get moving 动起来

Emphasize cardio workouts with exercises like bike riding and walking to burn excess calories.

Join a gym or see a personal trainer to stay motivated.

STEP 6 Focus on interval training 注重间歇训练法

Focus on interval training that combines near maximum exertion with a moderate rest period for shorter, more intense workouts.

STEP 7 Combine strength training and cardio 结合力量训练和有氧运动

Combine strength training with cardio workouts to significantly increase your fat burning potential and get the body you've always wanted.

According to the Centers for Disease Control, 70 percent of students do not attend daily physical activity classes during a school week.