6 Most Effective Ways to Burn Fat
There are several effective ways to burn fat, and a combination of approaches is often the most productive.
Here are some of the most effective ways to burn fat:
- Calorie deficit: To lose fat, you need to create a calorie deficit, which means you need to burn more calories than you consume. This can be achieved through a combination of diet and exercise. Reducing your calorie intake by eating nutrient-dense, low-calorie foods and increasing your calorie burn through exercise is a proven way to burn fat.
- High-intensity interval training (HIIT): HIIT is a type of exercise that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. This type of training has been shown to be very effective for burning fat and improving cardiovascular fitness.
- Resistance training: Resistance training, such as weight lifting, can help you build muscle, which can increase your metabolism and help you burn fat more efficiently. Muscle costs the body more energy. The more muscle tissue you have the more you’ll increase your resting caloric expenditure.
- Cardiovascular exercise: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and improve your overall fitness level. This should not be your only activity if you are trying to lose fat. Your body could end up burning your muscle tissue if you shock it with a ton of cardio. This is because your muscle tissues cost the body more energy to maintain. It’s cheaper for it to keep the fat. If you do too much cardio your body will lower your resting caloric expenditure by breaking down its muscle tissue. This is also why strict cardio doesn’t always help with fat loss. You will obviously see overall weight loss with intense and frequent cardio, but you might lose more muscle than it’s worth.
- Increase physical activity throughout the day: Increasing your physical activity throughout the day, such as taking the stairs instead of the elevator or going for a walk during your lunch break, can help you burn more calories and contribute to fat loss. Let’s say you burn an extra 30 calories a day taking the stairs and an extra 50 calories a day by taking a 10 min brisk walk. That’s 80 calories a day! That coupled with minor dietary could be exactly what your body needs to shed extra adipose tissue.
- Reverse Diet: Some folks have kept themselves in a deficit for too long and the body is now holding onto as much adipose tissue as possible. In this scenario you’ll have to gradually increase your calories until your body gets back up to a more sustainable amount of daily calories. From there you would begin to increase activity or decrease the amount of calories you’re consuming to achieve a caloric deficit and begin burning off the fat you desire.
Realistically, Caloric Deficit is the only reason we lose body fat. If your resting caloric expenditure is 1,800 calories and you consistently eat 2,400 calories a day. You can increase your activity and burn an extra 200 calories a day and see a change within a few weeks.
If you get into strength training to build more muscle and you change your resting caloric expenditure to 2,400 calories a day and you consistently eat 2,000 calories a day you’ll see fat loss.
We personally promote building strength, mobility and improving cardiovascular health over prioritizing fat loss in and of itself. It’s important for your bone density to strength train. It’s important for you heart and circulatory system to practice cardio. It’s also important to properly feed and care for your body and the tissues that build it.
Cautionary Info
It’s important to note that sustainable fat loss takes time, and consistency is key. It’s also important to speak with a healthcare professional or certified personal trainer before starting a new exercise program or making significant changes to your diet.
Nutrition and Exercise is extremely individualistic and it can be overwhelming. We recommend you find someone to help you with it. There are local professionals within our circles that offer in person and online coaching. Feel free to reach out if you’d like us to recommend someone to help you reach your goals.
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