10 Best Ways To Burn Fat Effectively

Home / Blog / Training / 10 Best Ways To Burn Fat Effectively

Regardless of whether you’re new to the fitness game or a seasoned veteran, shedding fat is most likely one of your top goals. And despite what many articles claim, there’s more to it than fad-diets, ‘magic’ powders and lots of cardio.

With all the biochemical reactions, hormonal responses and endocrine functions that take place in the body, there’s a lot contributing to how your body stores and breaks down fat. Let’s also be clear that body fat is important and necessary for a healthy life, so the goal isn’t to eliminate it entirely – just the excess layer that’s hiding the 6-pack abs we’re working so hard for.

So, let’s discuss how to burn fat effectively, and more importantly, sustainably.

MOVE MORE

It’s not just about ‘exercise’ but increasing movement in general.

More activity = more calories burned

When we move our bodies, they develop more efficient ways to deliver and extract oxygen, thus helping our cells burn fat more effectively. Physical movement also improves circulation, allowing fatty acids to easily flow through the blood and into the muscle. This means that fat becomes more readily available to fuel the body instead of being stored as a reserve. So, make sure to get up from your desk and wander around for 5 minutes every hour, or pace while taking phone meetings. Whatever movement you can integrate into your daily life is beneficial, no matter how small. Get your steps up!

SLEEP WELL

Logging at least 7 hours of sleep per night is vital to an abundance of factors affecting our overall health and wellbeing. Our bodies burn calories as we sleep, particularly during the REM (rapid eye movement) sleep stage. During the REM cycle, our glucose metabolism increases and accelerates our calorie-burn rate. Unhealthy sleeping patterns not only increase your appetite and decrease your resting metabolism, but are a major risk factor for weight gain and obesity.

STRENGTH TRAIN

Whether you’re using your body weight, free weights or machines…

strength training will have you burning calories long after the workout is finished

(it’s called the ‘afterburn’, and you’ve probably felt it!). Doing compound moves (squats, deadlifts, bench press) engages multiple muscle groups and joints simultaneously, allowing you to lift heavier weights. Strength training is functional training, as it improves coordination and mobility, all while gaining body mass and burning fat.

DO INTERVAL TRAINING

High-intensity interval training (HIIT) can help burn more calories in the same amount of time as steady-state cardio activities like cycling or jogging. Alternating flat-out work segments with a recovery segment kicks the body’s repair cycle into hyperdrive. HIIT has an impressive ability to increase your metabolic rate for hours after the workout. Research has also found that HIIT guides the body’s metabolism toward using fat for energy instead of carbs.

BE IN A SLIGHT CALORIE DEFICIT

When our calorie expenditure is greater than what we ingest, we achieve a calorie deficit. In this state, the body draws on its fat stores to burn the additional energy it needs.

A calorie deficit can be accomplished by consuming fewer calories, increasing physical activity, or both.

However, it is easier and more sustainable to enter a deficit through diet rather than exercise alone. There are many online calorie deficit calculators available, but in general, being in a 20% deficit is a safe, sustainable goal.

FIND 30 IN THE MORNING

A recent study found that those who started a weight loss program with higher levels of Vitamin D in their system lost more weight than those lacking the nutrient. Our modern lifestyles expose us to a bevy of unnatural lighting, which can result in metabolic disruption and cause our cells to hold more fat. While the exposure level is still mild, take 30 minutes each morning to soak up some essential Vitamin D. Walk around your garden while having your morning coffee or even respond to emails next to a window. Not only will you burn fat more effectively, but you’ll sleep better at night

CONSUME ENOUGH PROTEIN

A high-protein diet boosts metabolism reduces appetite and influences several weight-regulating hormones. Not only is a high-protein intake associated with a lower risk of belly fat, but it can help preserve muscle mass while ramping up fat burning. In addition to providing a metabolic advantage, high protein diets have an ‘appetite advantage’, as they leave you feeling fuller for longer and this makes it easier to cut calories. Apart from its nutritional value, protein also supports our physical training and is vital to muscular regeneration.

REMOVE PROCESSED FOODS

You are what you eat, so fuel your body consciously. Remove processed foods, refined carbs and trans fats to give your body the best chance of operating at its full potential. Processed foods not only include salt, sweeteners, fat and artificial colours and flavouring, but also preservatives that promote product shelf life and texture. These foods have little to no nutritional value and promote weight gain rather than reduce it. Unlike other dietary fats, trans fats raise your “bad” cholesterol, while lowering your “good” cholesterol, thus increasing your risk of heart disease and contributing to weight gain.

Olive oil, coconut oil, avocado, nuts and seeds are a few examples of healthy types of fat that have positive fat-burning effects.

Refined carbs have been stripped of their bran and germ, resulting in a product that’s low in fibre and nutrients and has a higher glycaemic index, which causes spikes and crashes in blood sugar levels. Replace refined carbs with whole grains like whole wheat, quinoa, buckwheat, barley and oats.

INCREASE YOUR FIBRE

Consuming foods rich in soluble fibre can help reduce fat as it’s a powerful appetite suppressant. Soluble fibre helps keep gut bacteria healthy while promoting overall fat loss through a slow release of glucose, making us feel fuller for longer. Foods such as fruits, vegetables, legumes, whole grains, nuts and seeds are all high in soluble fibre and can be easily added to your diet to boost fat burning and weight loss.

LIMIT ALCOHOL CONSUMPTION

Alcohol is essentially empty calories as it contains little to no nutrients. While on a night out, it can be easy to consume a few hundred extra calories – and that’s without considering mixers. When we consume alcohol, our body burns it as a fuel source before anything else. With alcohol as the primary source of energy, the excess glucose and lipids end up as adipose tissue or fat. Alcohol can also negatively impact your sleep, digestion and nutrient uptake. It also affects our judgement calls… especially when it comes to food (late night Maccas run, or kebab stop anyone?).

There is no ‘magic’ way or quick fix to burning fat. It’s a series of conscious lifestyle choices that are going to give you positive, sustainable results. In the meantime, each purposeful choice you make will contribute to a healthier, happier life because it’s not just about looking good but feeling good too.

We know that our health and fitness goals don’t miraculously manifest overnight, and it can be an uphill slog at times (especially shifting that cheeky last bit of weight). Be patient and intentional with each and every 24 hours that you have, and the transformation will come.

Stay true and keep working hard.

Coach Michael

Don't miss out!

Want the latest blogs sent straight to your inbox? We can do that!

Send me weekly blogs

Straight to your inbox

Remember to check your junk mail if you don’t hear from us!