6 Healthy Ways to Burn Fat

Written by Dr. Veena Madhankumar and medically reviewed by iCliniq medical review team


Do you feel like any extra calories you eat goes straight to your thighs or tummy? Your genes, lifestyle, age, hormones, and various other factors determine how fat gets stored in your body. Our body converts extra calories to fat and stores it. Learning how to get rid of this stored fat can be challenging. Remember that there are no shortcuts, and weight loss is not an overnight process. The best way to lose body fat is by working hard, eating right, and doing fat burning exercises. Just small changes in your lifestyle and diet, and sticking to them, will help a lot.



We have listed some healthy ways to help you achieve your weight loss goal.

1) Start Lifting Weights


Lifting weights, when combined with aerobic exercises, increases resting energy expenditure and helps reduce belly fat. Building your muscles by lifting weights and doing resistance exercises helps burn fat and is more effective when dieting. Weight training also burns calories, keeps your metabolism going, and preserves muscle mass.

2) Get More Sleep



Getting enough sleep is associated with reduced hunger and appetite, thus lowering the risk of weight gain. Those who sleep for at least 7 to 8 hours are more likely to succeed in their weight loss journey. Most people find it difficult to fall or stay asleep, and the most common cause for this is the blue light that gets emitted from your smartphones and other electronic devices. Make sure you put your phone down at least an hour before you go to bed.

3) Consume a Protein-Rich Diet


A diet rich in protein is not just for bodybuilders, but eating more protein has been shown to lower the risk of belly fat. Consuming a protein-rich diet decreases appetite and naturally reduces the calories that you eat. Research shows that a protein-rich diet results in more body fat loss.

4) Drink Healthy Beverages


We end up consuming flavored drinks and juices while on a diet and do not realize that they contain a lot of sugar and calories. Soft drinks, energy drinks, and flavored milk are the main offenders. You can drink them occasionally, and the rest of the time, sip on water, green tea, or other healthy drinks. Sugary beverages and alcoholic drinks also increase the risk of belly fat.

5) Include Healthy Fats


While talking about ways to reduce fat, including more fat in your diet might sound counter-intuitive. But a diet rich in good fats gets digested slowly and keeps you full for long. Many studies have shown a moderate intake of healthy fats to lower the risk of weight gain and decrease belly fat. Avoid unhealthy fats like trans fats, and include more good fats from olive oil, avocados, coconut oil, seeds, and nuts.

6) Get More Probiotics


Probiotics, types of living bacteria, are excellent for your gut health. As your digestive tract helps turn things you eat into energy that you need to function, maintaining your gut health is crucial during weight loss. Probiotics help the digestive system work better and should make an important part of a healthy diet. Yogurt, kombucha, and kefir are the best sources of probiotics.


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