9 Ways to Burn Body Fat - In a Healthy Manner

Unwanted body fat can slow you down and make you feel less confident. Fortunately, if you take the right steps, you can safely and effectively burn off unhealthy body fat. 

How can you get started on this mission? Begin with these nine fat-burning tips...

Fat Burn Tip #1: Add Strength Training

If you have weight to lose, doing so is a good idea. Studies show improvement in health outcomes with just 5 lbs of weight lost. Just be sure you don't lose too much that you begin to burn off muscle, which will damage your metabolism. By adding weight training into your routine, you’ll ensure your muscle is here to stay. As an added perk, muscle burns more fat faster, and you burn more fat and burn it for longer after an intense weight-lifting session than you would with just cardio.

Fat Burn Tip #2: Increase Your Intensity

If you do the same cardio workout each day, you’ll get the same results. Kick your workouts up a notch by increasing the speed at which you run, walk or bike for short period of time (also called intervals). Doing so will help your body burn fat and build strength. Strive for at least a few days per week.

Fat Burn Tip #3: Drink Your Greens

It may seem odd that drinking unsweetened green tea can help you burn fat, but studies show that a glass of it after working out helps to burn body fat more effectively.

Fat Burn Tip #4: Work Out Early

Like everyone else in the world, you’ve got a lot to do in the day. Imagine if you could get to the gym or walk a few miles before it all gets started? By moving your body when you first wake up, you'll kick your metabolism into gear and energize you for your day. If this just isn’t possible, don’t sweat it. Moving your body at any time of day is better than not moving at all!

Fat Burn Tip #5: Go to Sleep

Just because you’re awake doesn’t mean you’re doing good things for your body. Live in a constant state of sleep deprivation and you won’t be able to work out as hard as you should, and you’ll likely wind up making poor food and drink choices—especially late at night. Lack of sleep or getting poor quality of sleep causes your body to produce cortisol, a stress hormone that causes your body to store body fat.

Fat Burn Tip #6: Stop Sitting

Working a desk job is no excuse to stay on your backside all day. Need to talk with a coworker? Leave the email and phone alone and get up and talk with your coworker face to face. Then take a quick walk during lunchtime to rejuvenate yourself and power up for the rest of the day. Instead of taking the elevator, take the stairs - even if it's only for a flight or two. Making activity part of your lifestyle will go a long way toward shaving off pounds faster!

Fat Burn Tip #7: Wait for Second Helpings

Your instinct may tell you to grab a second helping of meat and potatoes as soon as round one is over. But if you want to burn off fat, give yourself 20 minutes after eating your first plate to let your brain catch up to your stomach. Most likely, you’ll feel full after 20 minutes time and you'll avoid adding unnecessary calories.

Fat Burn Tip #8: Add Ice

Want to burn more fat faster, without even trying? Then stop drinking room-temperature water. Instead, drop some ice into your water and drink it when it’s nice and cold. It may seem like an old wives’ tale, but drinking cold water has been proven to force your body to burn calories in order to warm the water to body temperature.

Fat Burn Tip #9: Go for Lean Protein

You want to burn fat, and protein makes it possible. How? Protein breaks down more slowly, which helps to keep you feeling more full and satisfied. This prevents cravings for carbohydrate and sugar, while also keeps blood sugars more stable during the day. When eaten at each meal and snack throughout the day, protein, helps to boost your metabolism and build more fat-burning muscle. So top your salad at lunch with some chicken breast or grab a Greek yogurt at a snack to keep the cravings away, you in control of your food choices and to rev up your metabolism.