How to Burn Fat

Understanding how to burn fat is critical for weight loss that lasts. This page gives you the big picture. Elsewhere on our website we provide you with information about the best fat burning foods. The link to that page awaits you at the bottom of this page.

There are three major sources of energy (calories) from food: proteins, fats, and carbohydrates. These are the three “macronutrients.”

In addition to using the fat burning foods, it is important to understand that it’s the ratio of macronutrients (protein, fat, carbohydrate) you consume that is important with respect to weight loss.

It’s natural to be lazy, to do as little work as possible to obtain your goals. Your body is the same way. It utilizes (processes, burns) macronutrients in the order that is easiest for it. Here's an important explanation.

This is a critical point about how to burn fat

When digested, all carbohydrates become sugar.

Since it’s easier for your body to utilize sugar than either fats or proteins, it will use the energy derived from carbohydrates before it will use the energy derived from either fats or proteins.

Since it’s easier for your body to utilize the energy derived from fats before it will use the energy derived from proteins, if there is no sugar for it to utilize, it will utilize fats rather than proteins.

If there is sugar for it to utilize, it will store fat.

This explains how to burn fat because it explains why a low carbohydrate diet is effective for fat loss.

If you minimize the sugar available for your body to utilize, it will burn fat. Assuming that you don’t consume too much fat or protein, it will burn stored fat.

Why do our bodies work this way? It's Mother Nature's design. They evolved this way. They can be perfectly healthy without any consumption of carbohydrates.

Here’s an important additional consideration about how to burn fat: since protein is more difficult for your body to utilize than either carbohydrate or fat, it burns more calories processing protein than it does when processing either carbohydrate or fat.

This is called the “thermic effect” of protein. To take advantage of it, consume plenty of protein. Get one-third or so of your calories from protein.

Just doing this will cause your body to raise its metabolic rate.

The best way to do that is to eat smaller meals more frequently throughout the day and to ensure that each of those meals has sufficient protein. Also, drink plenty of water to aid your body in processing that energy.

In addition to eating properly, the other important tool when it comes to how to burn fat is, of course, raising your metabolic rate by doing more physical work or exercise.

Surely you have noticed that overweight or obese people tend to be inactive and that people who are active tend not to be overweight or obese.

How should you begin if you are now inactive and want to exercise?

Here's how:

Two types of exercise are best

After getting your physician’s blessing, there are two kinds of exercise that are each very effective.

The first is based on the important fact that the greater your quantity of lean muscle, the more calories you will burn throughout the day.

If you are restricting carbohydrates, and we recommend no more than 25 grams of carbohydrates daily on most days, this means that you will burn more fat if you are more muscular.

You can become more muscular by doing strength training. We have an entire section of this site devoted to strngth/weight training. You will find direct links to those pages listed on our site map/index.

Fitness models, movie stars, and bodybuilders understand how to burn fat, and strength training is one of their primary methods.

Yes, it’s hard work. However, it is very, very beneficial. Furthermore, you can get all the strength training required in just two 30 or 40 minute sessions weekly if you make proper use of the compound exercises (such as squats, deadlifts, presses, rows, dips, and chins [or pull-downs]).

The second is based on the important fact that high intensity fitness exercise burns additional calories for many hours afterwards as well as during the exercise.

Yes, it’s hard work. However, because it is intense, it must be brief. We teach how to get a sufficient amount of high intensity fitness exercise very briefly. Excluding warm-ups and cool-downs, it’s possible to get sufficient futness exercise in just 9 minutes weekly!

Please understand that there is no secret way to instant, easy fat loss that lasts. Unfortunately, there isn’t.

You understand all you need to know about how to burn fat if you understand the importance of eating well – especially restricting carbohydrate consumption and ingesting sufficient protein –and regularly doing the right kind of strength training and the right kind of fitness exercise.

There is some good news: these methods are synergistic. They work excellently together so that the whole is greater than the sum of its parts.

We caution you, though, about making more than one significant change at a time.

Instead, please make one change and focus on it for two or three months until it seems natural and becomes automatic or habitual. Then tackle another.

If you follow this procedure, in six or twelve months you will be genuinely delighted with your results.

As long as you maintain your new behaviors, you are going to look better, feel better, be more energetic, and be healthier. Furthermore, your results will last for five or ten years and, we hope, long beyond that.

Web pages to help you further

Now that you know how to burn body fat, see the following related pages of our website to take you further:


Strength Training

Our recommended books for this subject

If you enjoyed this page and would like to read more, here are some initial books we recommend.

For exercising to burn fat:

  • Sears, P.A.C.E.
  • Lauren & Clark, You Are Your Own Gym
  • McRobert, Build Muscle Lose Fat Look Great

For eating to burn fat:

  • Eades and Eades, Protein Power
  • Eades and Eades, The Protein Power Lifeplan
  • Cordain, The Paleo Diet
  • Wolf, The Paleo Solution
  • Smith, Going Against the Grain
  • Wansink, Mindless Eating

If you are looking for something in particular in relation to this subject, you can search our website or the World Wide Web.


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