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I am not a health expert when it comes to such issues, but I think the answer an expert would give you would be a two-fold approach. You have to make sure that you have a healthy and sensible diet that avoids processed foods but also ensure that you get enough exercise.
One of the simplest ways of avoiding fat is to change our diet. Obesity has many causes, but one of them is a diet that contains lots of processed foods that are ready cooked. Convenience foods are not as healthy as foods cooked from scratch. Also, you might want to consider what food you actually eat. A diet that contains a number of vegetables is going to be healthier for you than just a meat-based diet. Trying to eat more vegetables and less meat and starting to cook from scratch might be a good start.
Secondly, it is so important that you exercise regularly and find something that you like to do. It could be any number of activities, from jogging to yoga, hiking to a sport. It is recommended that at least once a day we do something that gets our hearts pounding for about 30 minutes, though of course this is the minimum so more is better.
In short, lifestyle changes are what will help you here, in terms of your diet and exercise.
I think that you will be able to find many different answers to this question. In my mind, I would think that part of the answer is going to have to lie in developing an activity of physical fitness that is going to allow the body to burn off unwanted calories or develop muscle tone and endurance in a healthy and constructive manner. The avoidance of "fat" is something that is best seen in developing a good diet. This must represent the major food groups in moderation, developing at the same time a healthy intake of nutrients and vitamins that the body processes in a productive and constructive manner. Additionally, the presence of consistent physical activity will allow for the most basic definition of a good state of health:
...bodily movement that is produced by the contraction of skeletal muscles and that substantially increases the amount of energy you expend (USDHHS, 1996).
I think that in both constructs, you can find the answer for developing a healthy framework that enhances bodily strength, avoids deposits of fat, and allows a constructive framework for one to feel good about oneself from a physical and physiological point of view.
Regular exercise is very beneficial! Keeping a controlled diet is also a big deal. If you exercise but eat double how much you exercise, you are just hurting yourself. Try to keep an exercise schedule and follow it and when you are hungry eats some nuts instead of junk food.
One of the best ways to keep you healthy in terms of avoiding fat is to change your diet to avoid BAD fats, not all fat.
The common misconception many people have due to media outburst on diet culture is that fat is bad. It's the same with carbohydrates. In all reality both are very good for you and needed, but its the good types that you need.
One way to avoid bad fats is to replace them with healthy fat. Instead of eating something deep fried, such as french fries, you could switch to a healthier option such as cutting up potatoes at home and adding seasoning and a healthy oil. These oils can be olive oil, coconut, avocado oil, and so on.
Other types of good fats include olives, nuts, peanut butter, flaxseed, fish, soymilk, and tofu.
So my recommendation is to try and avoid fried foods, too much butter and greasy foods and to replace some of the bad fat with good fat. However, fat is still fat so it's still best to use these good fats in moderation.
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