With entire books out these dedicated to fat loss, and so much confusing and conflicting information out there, when it comes to burning body fat / losing weight, you want to know the facts and have some structure to follow. This is why I've outlined the advice below in short and easy to understand paragraphs.
I've also included at the bottom of this article a FREE 25 Ways to Burn Body Fat CHECK LIST for you to download and use (PDF), so you can check off which you have been doing. I've also included a monthly tracker, so you can even track day by day which of the 20 tips you have managed to follow.
1 Calorie Deficit
A calorie deficit burns fat by forcing the body to use stored energy (fat) to make up for the energy it's not getting from food. When you consume fewer calories than your body needs, it's forced to use stored energy to make up the difference. Over time, this results in a reduction in body fat as the body continues to burn fat for energy. However, it's important to create a moderate calorie deficit and combine it with healthy eating and exercise habits for sustainable and healthy weight loss.
2 Increase Protein
Increasing protein intake can help burn fat in several ways. First, protein is more satiating than carbohydrates or fat, meaning it can help keep you feeling full for longer periods of time, reducing the likelihood of overeating. Second, protein has a higher thermic effect than other macronutrients, meaning it requires more energy to digest and metabolize, which in turn burns more calories. Third, consuming adequate protein can help maintain and build lean muscle mass, which is metabolically active and can help boost metabolism. Finally, a higher protein intake can help prevent the loss of muscle mass that often accompanies weight loss, which can help maintain a higher metabolic rate and burn more calories overall.
As part of my Personal Training packages both gym based, and through Online/Remote Personal Training, I will calculate your tailored calorie and macro requirements for your goals, along with water and fibre requirements.
3 Reduce Processed & High Sugar Foods
Reducing intake of processed and high sugar foods can help burn fat in several ways. These types of foods tend to be high in calories and low in nutrients, which can lead to overeating and weight gain. Additionally, consuming large amounts of sugar can cause insulin resistance, which can interfere with the body's ability to burn fat for energy. By reducing intake of processed and high sugar foods, you'll naturally consume fewer calories, which can lead to a calorie deficit and subsequent fat loss. You'll also be consuming more nutrient-dense foods, which can help support overall health and promote healthy weight loss.
4 Increase Your Fibre Intake
Increasing fiber intake can help burn fat in several ways. First, fiber is bulky and takes up space in the stomach, which can help you feel full and reduce overall calorie intake. Second, fiber slows down the digestion and absorption of food, which can help regulate blood sugar levels and reduce insulin spikes that can lead to fat storage. Third, fiber feeds the beneficial bacteria in the gut, which can help improve gut health and reduce inflammation, both of which are linked to weight gain. Finally, high-fiber foods tend to be lower in calories and higher in nutrients, making them a healthier choice for overall weight management. By increasing fiber intake through whole foods like fruits, vegetables, and whole grains, you can help support healthy weight loss and improve overall health.
5 Incorporate Strength Training
Strength training can help burn fat by increasing muscle mass and boosting metabolism. Muscle tissue is metabolically active, meaning it requires more energy to maintain than fat tissue. By increasing muscle mass through strength training, you'll naturally burn more calories at rest and during exercise. Additionally, strength training can help prevent the loss of muscle mass that often accompanies weight loss, which can help maintain a higher metabolic rate and burn more calories overall. Furthermore, strength training can improve insulin sensitivity, which can reduce the risk of storing excess calories as fat. By incorporating strength training exercises into your fitness routine, you can help support healthy weight loss and improve overall health.
All my gym and online clients will receive a fully personalised fitness programme to follow, which include strength training programmes designed to burn body fat.
6 Try High Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) can help burn fat by increasing the body's metabolic rate and promoting fat oxidation. During HIIT, short bursts of high-intensity exercise are alternated with periods of rest or low-intensity exercise. This type of exercise is particularly effective at increasing the body's production of human growth hormone (HGH), which helps burn fat and build muscle. HIIT also increases the body's oxygen consumption and creates an "afterburn" effect, where the body continues to burn calories and fat for hours after the workout. Additionally, HIIT can help improve insulin sensitivity, which can reduce the risk of storing excess calories as fat. By incorporating HIIT workouts into your fitness routine, you can help support healthy weight loss and improve overall health.
7 Get Enough Sleep
Getting enough sleep can help burn fat by regulating hormones that control appetite, metabolism, and fat storage. Sleep deprivation has been linked to an increase in the hormone ghrelin, which stimulates appetite, and a decrease in the hormone leptin, which signals fullness. This can lead to overeating and weight gain. Additionally, sleep plays a crucial role in regulating insulin sensitivity and glucose metabolism, both of which are important for healthy weight management. Lack of sleep has also been linked to increased cortisol levels, which can lead to fat storage, particularly around the abdomen. By getting enough sleep, you can help support healthy hormone regulation and promote fat burning, ultimately supporting healthy weight loss and overall health.
Sleep is one key area I help all my clients with. If you're struggling to fall asleep, or wake up throughout the night, I can give you effective solutions which will improve your sleep quality and duration.
8 Reduce Stress
Reducing stress can help burn fat by regulating hormones that control appetite, metabolism, and fat storage. Stress triggers the release of cortisol, a hormone that stimulates the breakdown of muscle tissue and the storage of fat, particularly around the abdomen. Chronically elevated cortisol levels can lead to insulin resistance, which can interfere with the body's ability to burn fat for energy. Additionally, stress can lead to emotional eating and overeating, which can contribute to weight gain. By reducing stress through practices such as mindfulness, meditation, and exercise, you can help regulate cortisol levels and promote healthy hormone balance. This can ultimately support healthy weight loss and improve overall health.
I work with my clients to reduce their stress levels through a variety of different methods. Why not start right now by making a list of all your stresses (1) relating to work, and (2) not relating to work, and see which ones you can start reducing or eliminating right away.
9 Drink Plenty of Water
Drinking plenty of water can help burn fat by promoting hydration, which is essential for proper bodily function and metabolism. Adequate hydration helps regulate body temperature, lubricate joints, transport nutrients, and eliminate waste products. Additionally, drinking water can help promote feelings of fullness and reduce calorie intake, particularly when consumed before meals. Furthermore, drinking water can help boost metabolism by increasing the body's energy expenditure, or the number of calories burned at rest. In fact, studies have shown that drinking water can increase metabolism by up to 30% for up to an hour after consumption. By drinking plenty of water throughout the day, you can help support healthy metabolism and promote healthy weight loss.
10 Avoid Alcohol
Avoiding alcohol can help burn fat by reducing overall calorie intake and improving liver function. Alcohol is high in calories and offers little nutritional value, which can lead to excess calorie intake and weight gain. Additionally, alcohol can impair liver function, which can reduce the body's ability to metabolize and burn fat. When the liver is busy processing alcohol, it's unable to efficiently metabolize fat, which can lead to fat storage. Furthermore, alcohol can interfere with sleep quality and hormone regulation, which can further disrupt metabolism and promote weight gain. By avoiding or limiting alcohol consumption, you can reduce overall calorie intake, support healthy liver function, and promote healthy weight loss.
11 Keep A Food Diary
Keeping a food diary can help burn fat by increasing awareness of dietary habits and promoting healthy food choices. By tracking what you eat and when you eat it, you can identify patterns of overeating or unhealthy food choices that may be contributing to weight gain. Additionally, keeping a food journal can help you plan and prepare healthy meals and snacks, which can reduce the likelihood of making impulsive and unhealthy food choices. Furthermore, a food journal can help you track your calorie intake and ensure that you're maintaining a healthy calorie deficit, which is necessary for healthy weight loss. By regularly reviewing your food journal and making adjustments to your diet as needed, you can support healthy weight loss and improve overall health.
As part of my Online & Gym Personal Training packages, I also include Diet Tracking and Weekly Feedback using MyFitnessPal. I also offer this service independently too...
12 Find a Workout Buddy / Partner
Having a workout buddy can help you burn fat by providing motivation, accountability, and support. Working out with a friend can make exercise more enjoyable and social, which can increase adherence to a workout routine. Additionally, having a workout buddy can provide a sense of accountability, as you're more likely to show up for a workout if someone is relying on you. This can reduce the likelihood of skipping workouts or making excuses. Furthermore, a workout buddy can provide support and encouragement, particularly during challenging workouts or when facing setbacks. This can help boost confidence and keep you motivated to achieve your weight loss goals. By having a workout buddy, you can increase the likelihood of sticking to a workout routine, which can ultimately support healthy weight loss and improve overall health.
13 Cook Your Meals at Home
Cooking meals at home can help burn fat by providing control over ingredients and portion sizes, which can reduce overall calorie intake and promote healthy eating habits. When eating out or purchasing pre-made meals, it can be challenging to control the amount of added fats, sugars, and other calorie-dense ingredients. However, by cooking meals at home, you can choose healthy, whole-food ingredients and control the amount of added fats and sugars. Additionally, cooking meals at home can help you monitor portion sizes, which can reduce overall calorie intake and promote healthy weight loss. Furthermore, cooking meals at home can help you learn new healthy recipes and cooking techniques, which can inspire healthy eating habits and promote a lifelong commitment to healthy eating. By cooking meals at home, you can support healthy weight loss and improve overall health.
All my gym and online clients will receive over 300 healthy recipe ideas when they get started with their training. I also send out weekly nutrition coaching which includes cooking tips and advice, and new recipe ideas sent out every month.
14 Light Snacking
Light snacking can help burn fat by keeping your metabolism active and preventing overeating at mealtimes. Eating small, healthy snacks throughout the day can help maintain stable blood sugar levels and prevent dips in energy that can lead to overeating at mealtimes. Additionally, light snacking can help keep your metabolism active, as the body must work to digest and process food. This can help promote healthy weight loss by burning more calories throughout the day. However, it's important to choose healthy, low-calorie snacks such as fruits, vegetables, and protein-rich snacks, as high-calorie snacks can contribute to weight gain. By incorporating light, healthy snacking into your daily routine, you can support healthy weight loss and improve overall health. The exception to this rule may be when following Intermittent Fasting where you are trying to limit how often you spike your insulin.
15 Use Smaller Plates
Using smaller plates can help burn fat by promoting portion control and reducing overall calorie intake. Research has shown that people tend to eat larger portions when using larger plates, bowls, or serving dishes, as the brain can be tricked into thinking that a larger plate contains a normal portion size. However, by using smaller plates, you can reduce the amount of food you serve yourself, which can promote healthy portion control and reduce overall calorie intake. This can lead to a calorie deficit, which is necessary for healthy weight loss. Additionally, using smaller plates can help you slow down your eating and savor your food, as it takes longer to eat a smaller portion. This can help you feel more satisfied with less food, which can further promote healthy weight loss. By using smaller plates, you can support healthy portion control, reduce overall calorie intake, and promote healthy weight loss.
16 Avoid Fad Diets / Extreme Calorie Restriction
Avoiding fat diets or extreme calorie restriction can help burn fat by promoting sustainable and healthy weight loss. While it may be tempting to follow a fad diet or extreme calorie restriction plan for quick weight loss, these approaches are often not sustainable in the long term and can even be harmful to health. When the body is deprived of sufficient calories or nutrients, it can enter into a state of starvation, which can lead to muscle loss, nutrient deficiencies, and a slowed metabolism. Additionally, extreme calorie restriction can lead to binge eating or rebound weight gain when the diet is inevitably abandoned. Instead, it's important to focus on a balanced, sustainable approach to weight loss, which includes healthy eating habits, regular physical activity, and a reasonable calorie deficit. By avoiding fad diets or extreme calorie restriction, you can promote healthy weight loss, maintain muscle mass, and improve overall health.
17 Eat Slowly and Mindfully
Eating slowly and mindfully can help burn fat by promoting healthy eating habits and supporting a healthy metabolism. When we eat quickly, we tend to consume more calories than our body needs, as we may not register when we are full. However, when we eat slowly and mindfully, we give our body time to signal fullness, which can help prevent overeating and promote healthy portion control. Additionally, eating slowly and mindfully can promote healthy digestion, as the body must work to break down food and extract nutrients. This can support a healthy metabolism, which can help burn calories more efficiently. Furthermore, eating slowly and mindfully can help reduce stress and promote relaxation, which can support healthy weight loss. By incorporating mindful eating practices into your daily routine, you can promote healthy eating habits, support a healthy metabolism, and promote healthy weight loss.
18 Incorporate Non-Exercise Physical Activity
Non-exercise physical activity, such as taking the stairs instead of the elevator or standing instead of sitting, can help burn fat by increasing calorie expenditure throughout the day. While structured exercise is important for overall health and weight loss, non-exercise physical activity can also contribute to calorie burning and support a healthy metabolism. These activities can help increase energy expenditure and promote healthy weight loss, especially when done consistently throughout the day. Additionally, non-exercise physical activity can help reduce sedentary behavior, which is associated with an increased risk of obesity and other health conditions. By incorporating more movement into your daily routine, you can support healthy weight loss, improve overall health, and increase calorie expenditure throughout the day.
19 Consider Hiring a Personal Trainer
I'm sure you half expected me to include this one in here somewhere. Hiring a personal trainer can help burn fat by providing a structured and customized exercise program that is tailored to your goals and needs. A personal trainer can help you develop an exercise plan that is effective for burning fat and building muscle, while also providing guidance on proper form and technique to prevent injury. Additionally, a personal trainer can provide motivation and accountability, which can help you stick to your exercise routine and achieve your weight loss goals. A personal trainer can also help you track progress, adjust your program as needed, and provide support and encouragement along the way. By working with a personal trainer, you can optimize your exercise routine, improve your fitness level, and support healthy weight loss.
I offer a Free Consultation to anyone who would like to find out more about Personal Training. This can be in person at the gym, or remotely over phone, video chat or through my online consultation form...
20 Healthy Substitutes for High Calorie Foods
Finding healthy substitutes for high calorie foods can help burn fat by reducing calorie intake and promoting healthy eating habits. High calorie foods, such as sugary snacks and fatty foods, can contribute to weight gain when consumed in excess. However, by finding healthy substitutes, such as fruit instead of candy or roasted vegetables instead of fried foods, you can reduce calorie intake and promote healthy eating habits. These substitutions can provide important nutrients and fiber, which can help promote satiety and prevent overeating. Additionally, finding healthy substitutes can help you develop healthier eating habits over time, which can support long-term weight loss and overall health. By making small substitutions in your diet, you can reduce calorie intake, support healthy eating habits, and promote healthy weight loss.
21 Self Care & Mental and Emotional Health
Taking care of your mental and emotional health can help burn fat by reducing stress and promoting healthy habits. When we experience stress, our body releases hormones such as cortisol, which can increase appetite and promote fat storage. However, by taking care of our mental and emotional health, we can reduce stress levels and support healthy weight loss. This can include practices such as meditation, yoga, or spending time in nature, which can help promote relaxation and reduce stress levels. Additionally, taking care of your mental and emotional health can promote healthy habits such as getting enough sleep, eating a healthy diet, and exercising regularly, which can support healthy weight loss. By prioritizing self-care and mental and emotional health, you can reduce stress levels, promote healthy habits, and support healthy weight loss.
22 Stay Consistent for Lasting Results
Staying consistent with your diet and exercise routine can help burn fat by promoting a sustained calorie deficit and supporting healthy habits. When we consistently follow a healthy diet and exercise routine, we create a sustained calorie deficit, which can promote healthy weight loss. Additionally, by consistently following healthy habits, we can establish a routine and create healthy habits that support long-term weight loss and overall health. Consistency can help promote accountability, motivation, and discipline, which are important factors in achieving and maintaining a healthy weight. It can also help prevent weight loss plateaus, which can occur when calorie intake or physical activity levels fluctuate significantly. By staying consistent with your diet and exercise routine, you can promote healthy weight loss, establish healthy habits, and support long-term success.
23 Set Realistic Goals and Track Your Progress
Setting realistic goals and tracking your progress can help burn fat by providing motivation, focus, and a sense of accomplishment. By setting specific, measurable, achievable, relevant, and time-bound (SMART) goals, you can establish a clear plan of action and create a sense of purpose and direction. Tracking your progress, such as by keeping a food and exercise journal or using a fitness tracker, can help you stay motivated and accountable, and identify areas where you can improve. Additionally, tracking progress can help you celebrate successes and stay motivated to continue making progress towards your goals. Setting realistic goals and tracking your progress can help you stay focused on your weight loss journey, stay accountable, and support healthy habits that promote long-term success.
At the start of your training I will help you create your realistic SMART goals. For example you may want to lose 2 pounds of body fat per week, over the next 6 months, ready for your holidays. This would be 48 pounds (3 stone 6 lbs) in total, and bring you within your target weight.
24 Be Mindful of Hidden Sources of Calories
Being mindful of hidden sources of calories can help burn fat by reducing overall calorie intake and promoting healthy food choices. Hidden sources of calories can come from added sugars, fats, and processed ingredients that are often found in packaged and processed foods. By becoming more aware of these hidden sources of calories, you can make more informed choices about what you eat, and opt for healthier, whole food options instead. This can help reduce overall calorie intake, promote a healthy diet, and support weight loss goals. Additionally, by choosing whole, nutrient-dense foods, you can support your overall health and wellbeing, which can further support healthy weight loss. By being mindful of hidden sources of calories, you can promote healthy eating habits, reduce overall calorie intake, and support healthy weight loss.
25 Flavour Your Food with Herbs & Spices
Using spices and herbs to flavor your meals instead of high calorie sauces and dressings can help burn fat by providing flavor and satisfaction to your meals, without adding extra calories or unhealthy ingredients. Many spices and herbs, such as ginger, cinnamon, cumin, and turmeric, are known to have anti-inflammatory properties, which can help reduce inflammation in the body and promote weight loss. Additionally, using flavorful spices and herbs in your meals can help you feel more satisfied and full, which can help reduce overall calorie intake and support healthy weight loss. Using spices and herbs can also add variety to your diet, making it easier to stick to healthy eating habits over the long term. By using spices and herbs to flavor your meals, you can promote healthy eating habits, reduce overall calorie intake, and support healthy weight loss.
These are just 25 Fat Loss Tips you can apply straight away for some impressive realistic fat loss results. I could write an entire book on the subject, however I wanted you to have a taster of some easy to follow tips you can start following right away to get yourself on track, or even accellerate your current results.
FREE 25 Ways To Burn Body Fat Check List
including a weekly check list planner to tick off daily