Interested in losing your ugly body fat for good... ?

Are you tired of being overweight and flabby... but aren't sure how to lose body fat? Looking for a fast, healthy weight loss solution that actually works? Wondering if that new diet plan, exercise machine, ab gadget, or "fat-burning" supplement can give you the body of your dreams?

Don't worry. The process of getting rid of extra body fat and creating a leaner, better-looking body isn't as complicated as you may think. And it definitely has nothing to do with fad diets, crazy exercise machines, or "magical" fat loss pills.

Try not to fall into the common trap of overcomplicating the weight loss process. When it comes down to it, there are only 3 simple rules you must follow in order to reduce your body fat levels, get a flatter stomach, thinner thighs, smaller "love handles," etc. The great news is that, if you do follow the rules outlined below, you'll not only lose weight but you'll also be much more likely to keep it off over the long run.

Anyway, here are the 3 fundamental rules of how to lose body fat...

1. Eat fewer calories or burn more calories... or both!

There's no getting around it. In order to reduce body fat levels you must consume fewer calories than you use. This is the most fundamental rule of weight loss. You can try cutting your calorie intake by eating less food each day. You can also try to burn more calories through exercise and by increasing your overall activity level. Unfortunately, most people can't stick to a very low-calorie diet for very long, nor can they stay on a very strenuous exercise/activity program for more than a few weeks at a time.

Without a doubt, the best way to lose body fat in a fast, healthy manner is to make relatively small reductions in your daily calorie intake while simultaneously increasing your calorie-expenditure through short, but intense, exercise sessions. This combo of reduced calories and increased activity literally "forces" your body to use up its fat stores and leaves you with a leaner, sexier body.

2. Eat "clean" 90% of the time.

Most weight loss and fitness experts will tell you that, when it comes to losing body fat, diet is about 3/4 of the solution. In fact, if you're diet is "clean" enough, you can actually reduce body fat with little or no exercise (although this certainly isn't the fastest way to get the job done). A "clean" diet is based on lots of lean proteins, a decent amount of healthy fats, and enough good carbohydrates to keep you feeling satisfied even though you're eating fewer overall calories.

"Clean" foods are called so because they are processed extremely well by the human body. They give you energy and support muscle tissue without negatively affecting your blood sugar or insulin levels. Simply put, they fuel your body while improving your overall health and helping you shed extra body fat quickly. Good examples of clean proteins are lean meats, eggs, nuts, seeds, and whey protein powder. Examples of healthy fats are olive oil, coconut oil, avocados, and natural nut butters. Examples of good carbs are fresh or frozen vegetables, fruits, beans/legumes, and some whole grains like oatmeal, quinoa, and buckwheat.

For most people it's difficult to eat clean all the time. And, in reality, it's actually OK to eat a high-calorie "cheat" meal (a meal where you eat pretty much anything you want) once a week. Besides breaking up the mental monotony of eating clean all week, a high-calorie/high-fat/high-carb/etc. meal can help to "wake up" your metabolism and may actually help you burn fat faster.

3. Keep -- or increase -- your muscle.

One of the main reasons so many people who lose weight on a diet end up gaining it all back is because of muscle loss. Basically, typical low-calorie diets often end up putting the body into "starvation mode"... and biological programming causes it to start using muscle tissue for energy while holding onto its fat stores. Obviously, this is really bad... especially since less muscle leads to a slower metabolism.

One of the keys to losing body fat, both in the short-term and over the long-term, is to hold onto -- or even increase -- muscle tissue. You do this by increasing your protein intake and by performing some type of resistance/strength training on a regular basis. Don't think that you need to lift heavy weights every week. Bodyweight-only exercises (like pushups, pullups, squats, and lunges) are actually great for building and maintaining muscle. And don't believe the myth that strength training always leads to big, bulky muscles. Do understand -- and take advantage of -- the proven fact that muscle-building exercise, combined with increased protein intake, leads to less body fat and a permanently "boosted" metabolism.

Conclusion

If you want to get rid of body fat -- and experience the incredible feeling of loose-fitting clothing -- don't overcomplicate the process. And definitely don't get caught up in the marketing "hype" surrounding new diets and weight loss products. Stick to the 3 simple, proven fundamentals described above and you'll soon be on your way to a lean, fit, great-looking body!

By the way, if you want a much more detailed, step-by-step guide to losing body fat while keeping lean muscle check out the Burn the Fat, Feed the Muscle program!