How to Burn Fat in 10 Easy Steps: Complete Guide

Obesity is a major problem that affects people of all age groups. Obesity has its own long-term and short-term consequences to the wellbeing of your body. It is essential to know about the harmful effects of body fat and learn how to burn fat to have a healthy body. Some people are obese due to genetic factors while others suffer obesity due to their lifestyle. By knowing the exact cause of obesity, you can take action to burn fat. A slim body is attractive, energetic, and healthy. Therefore, it is essential to know how to reduce fat.

Fat - Cause & Effect

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​The primary reason for a fatty body or obesity is the lifestyle. Many parents are ignorant about their children being overweight. Parents provide extra comfort to their children making them deficient in physical activity. Kids who indulge in stationery video games, computer, and watching TV are more likely to become obese in the absence of physical activities. This applies to adults as well. Adults who do not get adequate physical exercise and lead a sedentary life are more prone for becoming obese by accumulating fat.

If you would like to know how to burn fat, understand that another common cause of obesity is the tendency to consume fast food items. Mostly they are cooked by frying and are rich in carbohydrates. The calorie-rich food items cause the accumulation of fat in various parts of the body. The problem is severe when there is no exercise for the body to burn the calories. A clear understanding of how to burn fat can help you to control your calorie intake.

A sedentary lifestyle can be a major problem in causing obesity. Due to the modern, busy way of life, people find hardly any time to work out to get rid of the extra fat. The technological advancements and the trend of online shopping have reduced the need for people to move around physically to fulfill their needs.   As a result, the body is deprived of physical activities essential for burning calories. It results in obesity. A person who is health-conscious will always seek how to burn fat.

Another cause of obesity is unhealthy eating.  Various food items have varying amounts of calories. Both children and adults should avoid unhealthy eating habits. A healthy diet or a balanced diet contains all essential nutrients in the right amount. This can be determined by knowing the nutritive value of the food items chosen for consumption. Also, the cooking method makes a difference in its calorie content. When you think about how to reduce fat, choose the right food and right cooking method.

Effects of Obesity

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​Obesity is the result of too much accumulation of fat in the body. It can have both short-term and long-term effects. An obese person with a body mass index of 30 or more will have health issues such as high blood pressure, high cholesterol, difficulty standing and walking, breathing difficulty, sleep disturbance, difficulty during delivery, diabetes, fertility issues, and others.

Also, obesity or accumulation of fat in the body can cause some long-term effects making a person unhealthy. Over time, obese individuals are more prone to stroke, hypertension, cardiovascular disease, sleep apnea, osteoarthritis, type II diabetes, and other disorders. Although genetics and medical conditions play a significant role in obesity, improper diet and lack of exercise are the major causes. If you want to know how to burn fat, consider the right diet and exercise strategies.

Why Burn Fat

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​​As the ill effects of obesity and being overweight are well known, it is essential to know how to burn fat. Whether you are looking to improve your overall health or simply to slim down for the summer, burning off excess fat can be a challenging task. Apart from diet and exercise, there are many other factors that can influence weight and fat loss. The burning of fat helps in losing weight. Weight loss is beneficial for the following reasons:

Enhances the Quality of Sleep

When you lose weight, it enhances the quality of your sleep and your ability to wake up briskly the next day for activities.

Helps to Maintain Hormonal Balance

Burning fat and weight loss can help the body to maintain hormonal balance and prevents hormonal disorders. It enhances sex drive and performance.

Improves Mood and Behavior with Others

Weight loss and a non-obese body structure enhance the image and mood of a person. It is very essential for adjusting with other people.

Relief from Joint Pain

Excess weight due to obesity can add workload on the body and the joints. So, burning fat and losing weight can ease the pain in the knees or feet. Also, it reduces the risk of arthritis in later life as your joints will be less stressed.

Improves Skin Health

By burning fat and losing body weight your skin appearance may improve.

Removes Stress

Obesity can affect your appearance, and that can cause stress. By burning fat and losing body weight, you can improve your appearance and overcome stress.

Saves Money

When you burn fat and lose body weight, you are less prone to diseases. So, your medical bills can be considered low. The money you spend on junk food would also come down.

Improves Overall Health

When you burn fat and lose body weight, you are less prone to diseases. So, your medical bills can be considered low. The money you spend on junk food would also come down.
When you burn fat and reduce weight, you are less prone to sickness. You will be more conscious about your food intake and regular exercise. This will have a positive impact on your physical and mental health.

10 Easy Steps on How to Burn Fat

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If you are looking for how to burn the fat, follow these 10 easy steps

1. Start Strength Training

Strength training is a type of exercise for those who want to know how to reduce fat. It requires you to contract your muscles against resistance. It builds the muscle mass and increases strength. Most commonly, strength training involves lifting weights to gain muscle. Research has found that strength training has multiple health benefits, especially when it comes to burning fat.

Strength training reduces visceral fat which is of dangerous fat that surrounds the organs in the belly. It is found that 12 weeks of strength training along with aerobic exercise had a better effect in reducing body fat and belly fat. The resistance training may also help preserve fat-free mass that can increase the number of calories your body burns at rest. It is found that 10 weeks of resistance training could help increase calories burned at rest by 7% that may reduce fat weight by 4 pounds (1.8 kg). Doing body-weight exercises, lifting weights or using gym equipment are a few easy methods for strength training.

2. Follow a High-Protein Diet

For those who want to know how to burn fat, consume more protein-rich foods in your diet. It is an effective way to reduce your appetite and burn more fat. Studies show that eating more high-quality protein is associated with a lower risk of belly fat. Also, studies show that a high-protein diet can help preserve muscle mass and metabolism during weight loss.

Increased protein intake may increase the feeling of fullness, decreasing appetite and resulting in less calorie intake and weight loss. Try using extra servings of high-protein foods such as meat, seafood, eggs, legumes and dairy products in your diet to help fat burning.

3. Squeeze in More Sleep

​If you are serious about how to burn fat, give yourself time for adequate sleep. Sleep helps to boost fat burning and prevent weight gain. Studies show that there is a link between getting enough sleep and weight loss. It is found that those who slept five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night.

A lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity. At least seven hours of sleep per night is beneficial when it comes to body weight. Stick to a regular sleep schedule, limit your intake of caffeine and minimize your use of electronic devices while in bed.

4. Add Vinegar to Your Diet

​Vinegar is renowned for its health-promoting properties. Apart from its potential effects on heart health and blood sugar control, vinegar may help to burn fat. One study found that consuming 1–2 tablespoons of vinegar daily can reduce body weight, belly fat and average waist circumference over a 12-week period.

Consuming vinegar also enhances the feeling of fullness and reduces appetite. Another study showed that adding vinegar to the diet reduced daily calorie intake by up to 275 calories.

If you are interested in how to burn fat, try to incorporate vinegar into your diet in whichever form you like. You may dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals.  It may be consumed in dressings, sauces, and marinades.

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5. Eat More Healthy Fats

​Increasing your intake of healthy fats may help prevent weight gain and help you maintain feelings of fullness. Fat takes a while to digest and delays the emptying of the stomach. This reduces appetite and hunger.  A study shows that the Mediterranean diet, rich in healthy fats from olive oil and nuts, was linked to a lower risk of weight gain compared to a low-fat diet.

Another small study showed that when people on a weight-loss diet took two tablespoons of coconut oil daily, they lost more belly fat than those who were given soybean oil. Unhealthy types of fat such as trans fats increase body fat, waist circumference, and belly fat. Olive oil, coconut oil, avocados, nuts and seeds in moderation are just a few examples of healthy types of fat that may help in fat burning.

6. Drink Healthier Beverages

​​Avoid drinking sugar-sweetened drinks. Drink healthier beverages such as water or green tea to improve fat burning. Sugar-sweetened beverages like soda and juice are packed with calories without much nutritional value. Alcohol is also high in calories. It may make you overeat. Studies show that consuming both sugar-sweetened beverages and alcohol is associated with belly fat formation.

For those who want to know how to burn fat, drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg). Green tea and caffeine are rich in antioxidants, both of which may help increase fat burning and enhance metabolism. It is found that green tea extract increased fat burning by 12%. Drinking of a cup of water or green tea can help in fat burning more than drinking a high-calorie beverage.

7. Fill Up on Fiber

​​Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer. For those who need to know how to burn fat, studies show that increasing your intake of high-fiber food can prevent weight gain and fat accumulation. Studies show that each 10-gram increase in soluble fiber intake per day results in losing 3.7% more belly fat over a five-year period, even without any other changes in diet or exercise.

An increased fiber intake promotes feelings of fullness and decreases hunger. An increase of 14 grams of fiber per day reduces calorie intake by 10%. Fruits, vegetables, legumes, whole grains, nuts, and seeds are high-fiber foods that can boost fat burning and weight loss.

8. Cut Down on Refined Carbs

​A person curious to know how to burn fat would have to decrease the intake of refined carbohydrates to lose extra fat. During processing, the grains are stripped of their bran and germ, resulting in a final product that’s low in fiber and nutrients. Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger.

Studies show that a diet high in refined carbs may be associated with increased belly fat. A diet high in whole grains may be linked with a lower body mass index and body weight, and a smaller waist circumference. Studies show that a higher intake of refined grains increases disease-promoting belly fat, whereas whole grains have reduced fat. For burning fat and weight loss, reduce the intake of refined carbs from pastries, processed foods, pasta, white bread and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley, and oats.

9. Increase Your Cardio

​​Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs. If you want to know how to burn fat, do not forget to add cardio to your routine. It is one of the most effective ways to enhance fat burning.

Studies show that the more aerobic exercise people got, the more belly fat they lost. Aerobic exercise can increase muscle mass and decrease belly fat, waist circumference, and body fat. Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day.

Running, walking, cycling, and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss. Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help to reduce waist circumference, lower body fat, and increase muscle mass.

10. Drink Coffee

​​Caffeine is a primary ingredient in just about every fat-burning supplement. The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids. Studies show that caffeine intake can temporarily increase energy expenditure and enhance metabolism by 3–11%. It was found that increased caffeine intake was associated with less weight gain over a 12-year period.

To maximize the health benefits of coffee, skip the cream and sugar. Instead, enjoy it black or with a small amount of milk to prevent the extra calories from stacking up.


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​​Cardio-vascular diseases, diabetes, and other serious diseases are linked to being overweight and obesity. If you already suffer from these problems, consult your physician before beginning any weight loss program.

By learning how to burn fat through diet and exercise, you can significantly reduce the risk of contracting these diseases. If you are looking for how to burn fat, you can try the following steps systematically: Try strength training, consume a high-protein diet, squeeze in more sleep, add vinegar to your diet, eat more healthy fats, drink healthier beverages, consume fiber-rich food, avoid refined carbs, increase your cardio, and consume caffeine-rich coffee.

Reducing carbohydrate intake will even result in a low energy level. You won't be able to do your workouts in the gym because you don't have enough energy. There is a big possibility you will end up with the weight you began with because you didn't burn those fats in your body.

If you look forward to how to burn fat, maintain a low-carbohydrate diet. It boosts up your metabolism. At the same time, you need to add more protein to your diet. While your glycogen level is decreasing, your body burns fat since it becomes a source of energy. To use this energy, you must work out continuously and burn fat.

Also, if you consider how to burn fat, understand that reduced intake of carbohydrates prevents the low amount of carbohydrates from depositing in your muscles. And since you have lost weight because of eating fewer carbohydrates, you will look slimmer.

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