If you’re looking for a way to burn fat, keep reading. We’ve compiled the 16 Effective Fat-Burning Techniques for you to get started.
First, it’s incredibly important to distinguish between eating to maintain your body weight and eating to lose fat.
If you’re fuelling healthy weight maintenance, the NHS recommends eating about 2,000 calories daily with a proper balance of carbohydrates, proteins and fats. However, to lose fat, you must maintain a calorie deficit. In other words, use more energy than you consume.
If your goal is to lose fat, you might feel overwhelmed by the numerous diet plans circulating the Internet. Various workouts for fat loss are promoted online, plus a deluge of contrasting advice on which protein powders to use and when.
Don’t worry; you’re not alone, so don’t panic.
According to a survey of more than 2,000 UK adults, 57 percent of women say they have attempted to lose fat in the last year. The word ‘attempted’ is the optimum word. But with contrasting fat loss tips and unrealistic and sometimes extreme strategies, it’s easy to see why so many struggle.
While everybody is different, and it is vital to work out what works for you and your body, the experts all agree on some universal and straightforward tips.
Table of Contents
Turning Your Body Into a Fat-Burning Machine
You’re probably right if you believe the extra calories you eat, go straight to your midsection or thighs. Those are the primary areas where your body stores fat because of your hormones, age, lifestyle, genes and other factors.
Your body stores calories as fat to keep you safe and alive. The difficulty lies in learning how to get rid of that extra fat.
You hear many fat burning tricks such as working out in the fat-burning zone, spot reduction, and foods or supplements that help burn more fat. But you’re better off learning how to burn fat through a variety of types of exercise.
Fat Burning Basics
If your goal is to lose weight, knowing how your body uses calories for fuel can make a difference in approaching your weight loss program. Your energy comes from carbohydrates, protein and fat.
The one your body uses depends on the type of activity you’re performing.
Most people would love to use fat for energy. That’s because the thought is the more fat you can utilize as fuel, the lower your body fat will be. But, utilizing more fat doesn’t necessarily lead to losing more fat. Learning the best way to burn fat starts with some basic facts about how your body gets its energy (1).
The body mainly uses fat and carbohydrates for fuel. A tiny amount of protein is used during exercise but primarily to repair the muscles after a workout. The ratio of these fuels will shift depending on your activity.
For higher-intensity activities, such as sprinting, the body will rely more on carbs than fat for fuel. That’s because the metabolic paths available to break down carbs for energy are more efficient than those available to break down fat. For lower-intensity activities, fat is used more for energy than carbs.
Regarding weight loss, the type of fuel you use doesn’t matter what. What matters is the number of calories you burn instead of the calories you take in.
This is a basic look at energy with a solid take-home message. What matters is burning more calories, not whether you’re using more fat for energy regarding weight loss. The more work you do, the more calories you’ll burn overall.
Look at it this way—when you sleep or sit, you’re in your prime fat-burning mode. I bet you never thought that sleeping more contributes to weight loss. The bottom line is that using more fat as energy doesn’t mean you’re burning more calories.
The Fat Burning Zone Myth
Exercising at lower intensities will utilize more fat for energy (2).
This basic premise started the theory of the fat burning zone, which is the idea that working within a heart rate zone (around 55 to 65% of your maximum heart rate) will result in your body burning more fat.
Over the years, this theory has become such a part of our exercise experience that we see it talked about in books, websites, charts, magazines, and on cardio machines at the gym. The problem is that it’s misleading.
That doesn’t mean Working at lower intensities is a bad thing. However, it will not result in more fat being burned off your body unless you’re burning more calories than eating. One way to increase the burning of calories is to exercise at higher intensities.
This doesn’t necessarily mean that you should avoid low-intensity exercise if you want to burn more fat. You can do some specific things to burn more fat, and it all starts with how and how much you exercise.
What Are The Best Ways To Burn Fat Fast?
Striving to enhance your well-being or shed excess fat for warmer months can be difficult.
While diet and exercise are essential to achieving fat and weight loss, other factors may also be involved– including age, sex, type of occupation or lifestyle choices.
Thankfully, many straightforward methods can increase the rate at which you burn fat.
Discover the most effective 16 methods for ridding your body of excess fat and accelerating weight loss. From dietary strategies to exercise regimens, we’ve got all you need in this list!
1. Start Strength Training
Strength training is the type of exercise that involves contracting your muscles against resistance, resulting in muscular development and enhancements of strength. By engaging in such exercises regularly, one can surely boost fitness levels!
Strength training is an effective way to enhance muscle mass over time. Through regular sessions of lifting weights, it can be a powerful booster for physical fitness and overall health.
Numerous studies have demonstrated that strength training has impressive fitness advantages, with a high correlation to fat burning.
In one study, strength training significantly reduced visceral fat in 78 individuals with metabolic syndrome. This type of fat is dangerous and encircles vital organs within the abdominal cavity. (1).
Another study over 12 weeks demonstrated that strength training combined with aerobic exercise resulted in greater reductions in body fat and abdominal fat than aerobic exercise on its own (2).
Regular resistance training can be beneficial in helping to preserve lean mass while also boosting your metabolism, increasing the number of calories your body expends at rest (3).
One review showed ten weeks of resistance training could boost resting metabolic rate by 7% and reduce fat by 4 pounds (1.8 kg) (4).
Performing bodyweight exercises or lifting weights are easy ways to start strength training.
Research shows that strength training can increase resting metabolic rate and reduce body fat, especially with aerobic exercise.
2. Eat a High-Protein Diet
Consuming more protein-rich meals effectively curbs your hunger and burns additional fat.
Numerous studies have established a link between consuming more high-quality protein and a reduced chance of accumulating belly fat. (5, 6).
A recent study revealed that a high-protein diet is an effective means of preserving muscle mass and keeping metabolism functioning optimally during weight loss. (7).
Boosting your protein intake can contribute to feelings of satiety, lessen appetite, and consequently reduce caloric consumption to facilitate weight loss. (8, 9).
Boost your fat-burning efforts by consuming a few servings of protein-rich foods each day. These nutritious additions can be easily incorporated without sacrificing flavour or nutrition.
Examples of protein-rich foods include meat, eggs, seafood, legumes and dairy products.
Eating more protein is linked to a decreased risk of abdominal fat. By amping up your consumption, you’ll be able to curb hunger pangs while maintaining lean muscle mass.
3. Get More Sleep
Striking a healthy balance by getting to bed an hour or so earlier or setting your alarm clock a bit later might have beneficial effects on fat metabolism and prevent weight gain.
Numerous studies have uncovered a correlation between obtaining the ideal amount of shut-eye and shedding weight. Indeed, research has demonstrated that individuals who get enough sleep tend to be leaner and are more likely to experience weight loss than those who do not get adequate restful sleep.
An exhaustive study of 68,183 female participants unveiled an electrifying discovery: those who slept for a mere five hours or fewer over a span of 16 years had a greater chance to gain weight than their counterparts who received seven hours or more of rest (10).
Research has found that improving sleep quality and attaining a minimum of seven hours per night can significantly enhance one’s chances by 33% of successful weight loss, with over 245 women demonstrating this fact. These subjects were enrolled in a six-month weight reduction regimen (11).
Other studies have revealed that insufficient rest may influence appetite hormones, increase one’s desire for food, and heighten the likelihood of obesity. (12).
Despite individual needs, most research shows that achieving a minimum of seven hours’ sleep is key to attaining the maximal benefits associated with body weight.
Maintain a regular sleep pattern and abstain from caffeine and electronics before bedtime; this supports an optimal sleep cycle.
A good night’s rest is essential for maintaining a healthy weight; it decreases appetite and hunger and reduces the risk of over-eating.
4. Include Vinegar in Your Diet
Vinegar has health-promoting properties.
This daily ritual can help optimize your health – beyond simply benefitting heart and blood sugar levels, increasing your vinegar intake has been found to increase fat burning (13).
A recent study revealed an astonishing discovery – taking just 1-2 tablespoons (15-30 ml) of vinegar daily can lead to a remarkable decrease in body weight, belly fat and waist circumference over 12 weeks (14).
Gulping down a tangy dose of vinegar can create a satisfying sense of satiety while suppressing any hunger pangs (15).
A study of 11 brave participants revealed that introducing a splash of vinegar into their diets reduced their daily calorie intake by up to 275 calories (16).
It’s not that difficult to add vinegar to your diet. For example, many people eagerly mix apple cider vinegar with water and indulge in several sips during meals, multiple times daily!
But if the thought of chugging vinegar isn’t particularly thrilling, you can craft mouthwatering dressings, marinades and sauces with it instead!
Vinegar can create a sensation of satiety, curtail caloric consumption and decrease excess body fat.
5. Consume Healthier Beverages
Trading sugar-sweetened beverages for a healthier selection is an easy way to increase fat burning.
Sugary sodas and syrupy juices are jam-packed with calorie-laden nothingness, brimming with thrilling yet ultimately hollow sweetness offering little in the way of nutrition.
Alcohol is also high in calories and makes you more likely to overeat (22).
Researchers have uncovered that downing sugary drinks and liquor can result in an alarming accumulation of belly fat (23, 24).
By reducing your intake of these drinks, you can keep your calorie count low and maintain a trim figure!
Instead, choose calorie-free beverages like water or green tea.
A small, enthusiastic 12-week study revealed that by consuming a whopping 17 ounces (500 ml) of water before meals, participants saw an exhilarating 4.4-pound (2 kg) increase in weight loss compared to a control group (25).
Green tea is another excellent choice. This amazing elixir is packed with energizing caffeine and antioxidant-rich goodness that boosts fat burning and boosts your metabolism (26, 27).
For example, an exhilarating study involving 12 elated adults discovered that green tea extract ignited fat burning by a remarkable 12%, trumping the placebo (28).
Exchanging a few servings of those calorie-dense drinks for a glass of water or a cup of green tea is an effortless approach to promote fat loss and spark enthusiasm!
Sugary, sweetened drinks and intoxicating alcoholic beverages could be linked to an increased risk of developing pudgy, protruding stomach fat! Research suggests that guzzling water and sipping green tea can turbocharge weight loss and stimulate fat-burning!
6. Fill up on fibre
Soluble fibre soaks up water and slowly moves through the digestive tract, providing a satisfying sense of fullness (29).
According to some studies, boosting your dietary fibre intake could be a brilliant way to ward off unwelcome weight gain and frustrating fat build-up!
A study of 1,114 adults found that for each 10-gram increase in soluble fibre intake per day, participants lost 3.7% of their belly fat.
This loss of belly fat was over five years, even without any other changes in diet or exercise (30).
Another review uncovered an exhilarating revelation – increasing fibre consumption stimulates a sensation of satiety and subdues the appetite! A surge of 14 grams of fibre per day was linked to an incredible 10% decrease in calorie consumption!
In addition, it was associated with an exhilarating 4.4 pound (2 kg) decrease in weight over the course of four months (31).
Bursting with fibre, fruits, vegetables, legumes, whole grains, nuts, and seeds is awesome fuel for burning fat and shedding pounds – a deliciously exciting way to improve your health!
High fibre consumption could be linked to increased fat loss, a drastic decrease in calorie consumption and remarkable weight loss!
7. Limit Refined Carbs
Slash your intake of overly processed carbs to shed that pesky extra fat!
During processing, the precious fibres of refined grains are stripped away, leaving behind a nutrient-deficient product.
Refined carbs tend to be intensely sweet, quickly rocketing one’s blood sugar levels into the stratosphere before crashing down like a stone, resulting in increased hunger (32).
Research has uncovered a link between diets high in processed carbohydrates and increased belly fat (33, 34).
High-fibre diets are associated with decreased BMI, waist circumference, and lower body weight (35).
One study in 2,834 people also revealed that those with higher intakes of refined grains had higher disease-promoting belly fat. In contrast, those who consumed more whole grains had a lower amount (36).
For getting rid of extra body fat, Lowering your intake of refined carbohydrates from pastries, processed foods, pasta, white bread, and breakfast cereals will help you lose more weight.
Substitute these with whole grain bread and wraps instead of white bread.
Refined carbs (such as white bread, pasta, and sweets) are typically low in fibre and nutrients, leading to increased hunger and risk of spikes and crashes in blood sugar levels. They’re also associated with increased belly fat. Opt for whole grains, vegetables, legumes, and healthy fats over refined carbs whenever possible.
8. Do More Your Cardio
Cardio, also called aerobic activity, is any activity that explicitly trains the heart and lungs, such as running.
Cardio is an important component of a successful fitness program; it helps burn body fat and builds lean muscle mass. Including cardio exercises in your routine can be an efficient way to burn fat.
For instance, an examination of sixteen different studies revealed an exciting result: the more aerobically active individuals became, the more remarkable reduction in belly fat they experienced (37).
A flurry of research has demonstrated that high-energy aerobic activity can increase muscle tone and reduce unsightly belly fat and waist circumference (38, 39, 40).
Most studies indicate that to achieve optimal physical health, we should aim for between 150-300 minutes of energizing, heart-pumping exercise each week or about 20–40 minutes of cardio every day (41).
Jogging, brisk walking, swimming or cycling are all aerobic exercises that can increase your metabolism, incinerate fat, and help you slim down.
Research shows that if you perform more vigorous physical activity than other people, you’ll burn more calories overall. Aerobic exercise can help you lose belly fat, reduce body fat and build muscle. Plus, cardio can help slim your waistline and improve your overall health.
9. Drink Coffee
Caffeine is a primary ingredient in most fat-burning supplements.
Caffeine is a powerful nervous system stimulant that helps speed up the breakdown of fat and increase metabolism. It can also be helpful in elevating mood and aiding in concentration. (42).
Research shows caffeine increases energy expenditure and elevates metabolism by 3-11%. It can be helpful if you’re looking to lose weight. (43, 44).
After a comprehensive study of 58,000 individuals, researchers found that drinking more caffeinated beverages was linked to less weight gain over the course of twelve years (45).
Another study found that a greater caffeine intake was linked to a higher success rate with weight loss maintenance among 2,623 people (46).
To optimize the incredible advantages of coffee, skip the creamy indulgence and sugary sweetness! Better yet, enjoy it black or with very little milk to prevent extra calories.
The magical elixir of coffee packs a powerful punch of caffeine, which stimulates the breakdown of fat and skyrockets metabolism – sending energy levels into overdrive! Exciting research indicates that consuming higher amounts of caffeine could potentially lead to remarkable weight loss!
10. Try High-Intensity Interval Training (HIIT)
High-intensity interval training (or HIIT) is a form of physical activity that combines brief periods of high-intensity activity with longer rests to boost your heart rate and improve your metabolism.
Research confirms that High-Intensity Interval Training, or HIIT, is unbeatable in turbocharging fat-burning and maximizing weight loss!
Researchers found that young men performing HIIT for 20 minutes three times a week lost an average of 4.4 pounds (2 kg) of body fat over 12 weeks. Their body fat dropped despite no changes to their diet or lifestyle.
Men were delighted to witness an astonishing 17% decrease in abdominal fat and a noticeable waistline shrinkage! (47).
HIIT offers an efficient way to burn more calories quicker than conventional cardiovascular training. It enables you to reach your fitness goals faster than ever before!
By alternating high-intensity intervals with rest periods, you’ll work your body in a challenging and efficient way.
According to one recent study, undertaking high-intensity interval training (HIIT) may result in a burn rate that surpasses 30% of the calories expended during other exercise routines, such as jogging or cycling, within a comparable timeframe (48).
Beginners can get their feet wet with HIIT by alternating between jogging and sprinting in 30-second increments, followed by brief walking breaks.
Or, if they’re feeling a little more adventurous, try cycling through exercises such as burpees or push-ups with short pauses in between them for added intensity.
HIIT, or high-intensity interval training, has been found to increase the rate at which fat is metabolized and even generate more calories lost per session than other forms of exercise.
11. Take Probiotics
Probiotics are beneficial microorganisms found in your gastrointestinal tract, unlocking fresh perspectives on health. Research has shown that they assist with such issues as alleviating diarrhea, boosting immunity, regulating the digestive process and providing other HELPFUL benefits!
Your gut microbiota is integral to your immune system and contributes to mental health (49).
Fueling your probiotic intake with food or supplements can help to bolster fat burning and keep your weight in check.
Of the 15 studies reviewed, it was evident that individuals taking probiotic supplements experienced greater reductions in body weight index (BMI), fat percentage and total body mass than those taking a placebo. (50).
Another tiny study highlighted that probiotic supplements helped individuals stick to a high-fat, calorie-dense diet and avoid gaining weight or accumulating adipose tissue (51).
An astonishing probiotic strain from the lactobacillus genus could be a powerful ally in your mission to shed those extra pounds and burn stubborn fat!
A study of 28 people revealed that those who consumed yogurt containing Lactobacillus fermentum or Lactobacillus amylovorus bacteria experienced a significant reduction in body fat, with an average decrease of 3-4% compared to baseline measurements. (52).
Devouring probiotic supplements is an effortless and expeditious way to get a potent surge of beneficial bacteria!
If you are seeking a more healthful, probiotic-rich diet, consider incorporating some of these delicious foods into your daily regimen: kefir; tempeh; natto; kombucha; kimchi and sauerkraut.
The consumption of probiotic supplements and boosting your microbiota intake by consuming food may be effective means of reducing body weight and adiposity.
12. Increase Your Iron Intake
Iron is an indispensable element in our bodies, as it performs several vital functions.
Iron deficiency can have a detrimental effect on your thyroid gland. This tiny organ in the center of your neck produces hormones regulating calorie intake and metabolism levels. Deficiencies may cause a decline in the production of these vital compounds, thus compromising optimal health for you and those around you (53).
Many studies have found that a lack of iron in the body may be related to thyroid disorders and problems with thyroid hormones. (54, 55, 56).
If you’re struggling with any of these common hypothyroid symptoms, don’t worry, there’s a good chance you have the condition! Often, decreased thyroid activity leads to weakness, fatigue, difficulty breathing and weight gain. Talk to your doctor about getting tested if you think you might have this condition. There is help out there! (57).
If you have a deficiency in iron, you may experience different symptoms depending on what your body needs it for. For example, if you don’t have enough iron to create healthy blood cells, you may experience headaches, fatigue, dizziness, and shortness of breath. (58).
Treating iron deficiency may allow your metabolism to work more efficiently. It can fight off fatigue to help increase your activity level.
Researchers have analyzed the results of 21 women who sought treatment for iron deficiency and determined that significant reductions in their body weight and midsection circumference occurred after treatment. In addition, an improvement was also noted in body mass index (59).
Unfortunately, a lot of people don’t get the right amount of iron in their diets.
Since women, infants, children, vegans and vegetarians are at a higher risk of not getting enough iron, it’s important to eat foods that contain iron. Some good sources of iron include meat, poultry, fish and eggs.
Boosting your iron intake with nutritious foods can help sustain your metabolism and energy levels. Include sources like red meat, poultry, fish, legumes, nuts and seeds.
Iron is essential for healthy blood flow, so it’s important to include plenty of sources in your diet. Meat, poultry, seafood, grains and cereals, leafy green vegetables, beans, and dried fruits are all great sources of this mineral.
If you’re feeling fatigued and short of breath, you may suffer from an iron deficiency. Treatment can help improve your energy levels and lung function, which could lead to weight loss. So don’t wait; get checked out for iron deficiency now!
13. Try Intermittent Fasting
Intermittent fasting is a diet pattern that cycles between periods of eating and fasting.
Intermittent fasting can help you lose weight and fat, too! One study showed that people who fasted intermittently experienced better weight loss and fat loss than those who didn’t fast. This is because fasting helps burn more calories, which can lead to a decrease in body fat.
One review analyzed the effects of intermittent fasting, including alternate-day fasting. This method involves alternating between days of fasting and eating normally.
It was discovered that alternating-day fasting for a total of 3-12 weeks could effectively lead to weight loss by up to 7% and fat reduction by a whopping 12 pounds (5.5 kg). (60).
Comparing the effects of eating within a strictly delimited eight-hour period, it was found that consuming food in this window can help alleviate body fat while concurrently maintaining muscle mass combined with regular exercise. (61).
There are several types of intermittent fasting. For example, eating only on certain days of the week or restricting eating is too specific hours of the day.
There are a variety of intermittent fasting methods out there, each with its own benefits. Eat Stop Eat is the most popular, followed by the Warrior Diet, the 5:2 diet and the 16/8 method. Each has its own advantages and disadvantages, so choosing one that works best for you is important.
Find a protocol that fits in with your lifestyle and schedule by experimenting to find what works best for you.
If you’re looking to lose weight or keep it off, intermittent fasting may be a great way to go. Not only does it help you burn calories and fat but it may also help preserve muscle mass when combined with resistance training.
14. Track What You Eat and Your Workouts
Keep a workout and food diary and track how you train and what you eat so you can see how well you’re doing.
One American Journal of Preventative Medicine study showed that food journals could double a dieter’s fat-loss efforts.
However, new research suggests that keeping track of what you eat might be the most significant part of any diet.
Write it If you bite.
A study published in the journal Obesity looked at how 142 people self-monitored their diets through an online behavioural weight control program over six months.
Over 24 weeks, they participated in a weekly online group session led by a dietitian. The participants logged their daily food intake in the program.
The study participants with the most success lost 10 percent of their body weight. The participants were spending an average of 23.2 minutes daily on self-monitoring in the study period for the first month.
By the end of the study at the 6-month mark, that average time had dropped to 14.6 minutes.
Taking the time and thinking about what you’re going to eat and why you intend to eat means you’re not acting on impulse but with controlled thoughts and positive intentions.
The bottom line
One new study in the journal Obesity suggests that self-monitoring what you eat is the most effective way to lose weight.
Participants who lost the most weight in the 6-month study spent under 15 minutes a day recording what they drank and ate.
Researchers recommend self-monitoring in your day-to-day routine will help you hit your weight loss goals.
15. Keep stress levels down
Before you scroll past, this one’s important. When was the last time you grabbed a cake or sugar-full snack to counter your rising cortisol levels or dug into a Ben & Jerry’s tub because you were feeling a little low?
Stress and emotional eating are relatively common and nothing to worry about if you’re maintaining your weight. However, it’s worth identifying and pinpointing your triggers if you want to lose fat.
High levels of cortisol, aka the stress hormone, causes higher insulin levels in the body. Which, in turn, makes you crave sugary and fatty foods, making it more challenging to lose fat.
You were warned.
You may not realize it initially, but stress can affect your body.
For example, it causes tight muscles and headaches to feel irritated, overwhelmed, and out of control. Stress affects your physical, mental, and emotional health.
In some cases, you’ll feel the effects of stress immediately. But there are other ways your body responds to stress, such as weight gain, that can take time for you to notice.
your body responds to stress by increasing cortisol levels, which gets the body ready to “fight or flee.”
Cortisol is a stress hormone released by the adrenal glands; it is increased in response to a threat. When you no longer feel threatened, cortisol levels return to normal.
But if you’re always stressed, you can experience overexposure to cortisol, which is a problem because cortisol is also an appetite stimulant.
Cortisol may be why so many people respond to stress by going for comfort food.
And to make matters worse, excess calories consumed in the setting of high cortisol appear to be deposited around the midsection.
What’s more, a 2015 study showed that under stress, our bodies metabolize slower.
The study found that the women who reported one or multiple stressors during the previous 24 hours burned 104 fewer calories than non-stressed women.
Researchers interviewed the women about stressful events before giving them a high-fat meal to eat to arrive at this figure. After the meal was finished, the women wore masks that measured their metabolism.
Not only did it show a slow down in their metabolism, but the results also demonstrated that there were higher levels of insulin in the stressed women.
The researchers concluded that the 104 fewer calories burned could add almost 11 pounds annually.
Chronic stress may lead to weight gain. The good news is there are easy and effective ways to lower daily stressors and manage your weight.
By exercising regularly, making healthy food choices, mindfulness meditation, and minimizing your to-do list, you can begin to reduce stress and manage weight.
16. Hit your step count
You read that right—yes, walking can be one of the easiest ways to lose fat.
Walking more often to get more exercise can help you burn more calories and reduce these risks (9).
Walking a mile (1.6 km) burns about 100 calories, depending on your sex and weight (10).
Various studies have found that enhancing your daily non-exercise activity thermogenesis (NEAT) or the number of calories you burn without actually working out—can be vital to dropping fat the easy way.
Aim for between 10,000 and 12,000 steps a day.
Walking burns calories, which can help you lose weight and keep it off. Walking only one mile burns about 100 calories.
The Bottom Line
There are many different ways to slim down and improve your health. From diet and exercise to supplements, there is something for everyone to help them reach their fitness and weight-loss goals.
Enhancing your lifestyle with healthy habits and a better diet can help you lose weight more easily. Even minor changes to your routine can greatly impact your body’s ability to burn fat.
Boosting your fat burning can have numerous health benefits and help you lose weight healthily and sustainably. To get the most out of these tips, make sure to combine them with a nutritious diet and regular exercise.