The latest research tells us that obesity has become so common in the United States that it threatens to overtake smoking as "public enemy #1." One in four American adults is clinically obese, an increase of 50% over 20 years ago. Almost half of Americans are overweight.

The solution to this epidemic is to develop a lifestyle habit that you can follow the rest of your life. You need to understand how to become a 24-hour fat burner. Listed below are some of the proven techniques that can help you become a more efficient fat burner.

Eating

Your goal is to become a "grazer." Eat 4-6 small, balanced meals a day. Not eating or starving yourself causes your body to conserve fat and go into a "starvation mode." Waiting until you are too hungry causes you to "binge eat" and eat high-fat and high-sugar foods. Every time you eat, you burn 10% of the calories to digest what you have eaten. Also critical is to eat breakfast every day. Eating a healthy breakfast kick-starts your body into fat burning mode for the day.

Also avoid overly processed foods. Fill up on whole grains, fresh fruits and vegetables and lean protein, such as turkey, chicken and fish. Water is also an essential nutrient. At a minimum, drink 64 ounces of water a day, more if you exercise. Proper hydration keeps the body lubricated and running as an efficient fat burner.

Exercise

When you exercise, your body burns more calories than required for your workout. After your workout, your metabolism remains elevated, burning additional calories.

Strength training is the secret to raising your resting metabolism. Every pound of muscle you gain increases your daily fat burning by approximately 50 calories. This means the more muscle you have, the more fat you burn all day long, even at rest! Lean body mass requires stored energy, or fat, all the time to maintain its structure.

Aerobic exercise, such as walking, has an impact on fat-burning as well. And the good news is that every little bit helps. Park the car further away, take the stairs, walk an extra half-mile. Think of ways you can incorporate aerobic activity into your daily life. Commit to at least 20 minutes of aerobic exercise every day.

Fat-burning pills and fad diets

Weight loss is a multi-billion dollar per year industry. All the "magic" fat burning pills are basically uncontrolled because the FDA does not regulate these products. These quick fixes are neither safe nor effective in the long term for controlling weight. The result can be poor nutritional habits are formed and you can have that familiar roller coaster cycle of weight loss followed by weight gain.

Don't get sucked into the short-term. Think long-term results. If you are following any type of program or taking any type of "special food" or pill, ask yourself, "is this something I can do long-term?" There are so many pills, potions, diets, etc. on the market today, but how many of them can you do for the rest of your life and will provide lifelong results? Is this the way toward a healthier lifestyle or is this just another "quick fix?"

The ultimate key to fat burning and weight loss is to think long term. Wouldn't it be nice if you could stay off the diet roller coaster for good? Well you can! Eat a low-fat, balanced diet, be physically active and exercise every day. Commit to this lifestyle change. Make it a daily habit or a routine in your life. Realize there will be bumps in the road, but just get back on track. Better yet, find a buddy or partner to help support you or join you in this new healthier lifestyle. Keep a journal. Do whatever works best for you that you can stick with it. Good luck!

Deborah Plitt, C.C.S has been in the health and fitness industry for 13 years. She has owned her own home-based personal training business for seven years and has been the Assistant Director of Conway Hospital Wellness & Fitness Center for five years. Deb is certified as a personal trainer, group exercise instructor, water aerobics instructor, weight management consultant and is an expert in arthritis and exercise. Deb is also an ACE faculty member and a member of the Life Fitness Academy.