Top 10 Fat Burning Tips for Serious Results

fat burning tips

What’s your reason for wanting to get in shape?

Is it to avoid health issues related to obesity? Is it to get a dynamite physique? Maybe you want to improve strength?

No matter the reason, your goal is important. Achieving it will give you more confidence and greater vitality. It’s not always easy.

But if you burn fat, you can get the results you want sooner.

To help you, we’ve compiled these fat burning tips to help you get on track and stay there.

1. High-Intensity Interval Training (HIIT)

Exercise can force the body to burn fat. Everyone knows that.

But did you know that your workouts don’t have to be long? With high-intensity interval training (HIIT), you can get the same results in less time.

The key to HIIT is short intervals of cardio that keeps your heart rate high. These bursts are alternated with intervals of slower activity.

A common workout involves 1 minute of “hard work” followed by 2 minutes of “rest” for 20 minutes. For even faster results, shorten the active rest but not below 30 seconds.

Try mixing up the cardio portion to stay motivated. Options include running, burpees and jumping rope.

2. Get a Good Night of Sleep

What’s one of the easiest fat burning tips? Improve your sleep.

Rest is as important to health as exercise. And, when you’re well-rested, you keep stress hormones like cortisone in check. In turn, your body burns fat instead of storing it.

For most adults, 6-8 hours of uninterrupted sleep at night provides the best results.

Improve the chances of achieving that every night by not eating for 3 hours before sleep, keeping the room dark and cool, and avoiding screens for one hour before bedtime.

3. Eat a Big Breakfast

After a good night of sleep, enjoy a big, healthy breakfast.

Your body needs carbs for energy to get moving. The secret is to eat whole foods that raise your metabolism without spiking it.

Proteins are necessary for muscle and auto-immune system function. Complex carbs give your body short- and long-term energy. Fats are needed to absorb many nutrients and maintain nerve function.

Try a balance of 40% protein, 40% carbs, and 20% fat. Make the caloric value 40% of your daily limit. Meals should taper in size throughout the day.

4. Have Coffee with Breakfast

Drinking a cup of coffee with breakfast is one the most popular fat burning tips.

Caffeine gives your body a quick energy boost to get you moving. It can also provide mental clarity that helps you stay focused and motivated.

But many say there are also health benefits such as reduced risk of diabetes.

For optimal fat burning, don’t drink more than 1-2 cups of coffee. And, avoid it within 10 hours of sleep. Too much caffeine increases stress hormones and prompts your body to store fat.

5. Take Supplements

Along with a healthy diet and proper sleep, dietary supplements can help you burn more fat sooner.

Look for natural source supplements such as Lipo-6 that also help build muscle.

Some people find taking a variety of supplements throughout the day or before and after workouts help them reach their goals quickly.

Always follow the directions on product labels for best results.

6. Skip Refined Carbs

This is one of the obvious fat burning tips. But it can be the most difficult to follow so it’s worth exploring.

The more processed carbohydrates are, the more they spike your blood sugar. In response, many of your many organs and systems go into overdrive to get things back to normal.

One way your body does this is to immediately turn processed carbs into fat. That’s the opposite of what you’re trying to do!

By eating only complex carbohydrates (whole grains, fruits, and vegetables) your body can extract the energy it needs over a longer period of time. Plus, blood sugar doesn’t spike so you don’t tax your liver, kidneys, pancreas and other organs.

7. Avoid Alcohol

Alcohol is a refined carbohydrate.

Avoid it for all the reasons offered in the tip about refined carbs. Also, because it can impair your judgment and cause you to overeat, especially high-fat and sugary foods.

8. Eat More Protein

Controlling appetite is a good way to burn more fat. If you eat slightly fewer calories than your body expends each day, you will burn fat.

Eating more protein is a great way to curb appetite without feeling like you’re missing out on the pleasure of meals. Just be sure to reduce your carbs by an equal amount.

In other words, if your normal calorie balance of protein, carbs, and fat is 30-50-20. Change it to 50-30-20 to burn more fat.

By the way, reducing your fat intake below 15% can increase the amount of fat your body stores.

9. Eat Soluble Fiber

Dietary fiber is either soluble or insoluble. You need both.

But only soluble fiber helps burn fat.

Because it attracts water, soluble fiber slows digestion. Sugars are absorbed more slowly and nutrients are more fully utilized by cells. It helps you maintain constant energy levels and a high metabolism.

Foods high in soluble fiber include:

  • Oat bran
  • Whole grain barley
  • Nuts
  • Lentils
  • Peas
  • Corn (inside)
  • Potato skins
  • Pears
  • Oranges

Insoluble fiber can be found in kidney beans, flax seeds, cabbage, and the outside of corn.

It doesn’t directly cause you to burn more fat. But it does keep digestion moving and contributes to feeling well and energized.

10. Do Resistance Training

We started our list of fat burning tips we exercise and we’re going to wrap up with it too.

Resistance training, also called strength training, uses contraction to build muscle strength and endurance. It also builds and strengthens bone.

Among the many benefits of including this kind of exercise in your workouts is increased metabolism.

Increasing muscle mass and bone strength does more than make you strong. It increases the rate at which you burn fat.

Muscle tissue uses a lot of energy even while at rest. Your body meets that demand by transforming stored fat into fuel for your muscles.

Implementing These Fat Burning Tips

Now that you have all these tips for burning fat, how do you start implementing them?

A good place to start is building on something you already do.

For example, if you use the treadmill every day, it’s easy to try HIIT. Or, if you take vitamins or other dietary supplements from time to time, explore how to incorporate them into a big, fat burning breakfast.

Once you’ve made one way of burning fat a habit, you can incorporate others.

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