There is no one sure fire method on how to burn fat. Those who have tried various methods of achieving 6-pack abs agree with one major fact – that to burn fat (especially tummy fat) is quite a complicated process. According to experts, it is a combination of methods that works best, which includes sensible eating, strength training to build muscles, and interval training (high-intensity workout). Read on to know how to burn fat with these methods .
How to burn fat with sensible eating
To know how to burn fat, follow the key suggestions of fitness experts:
- Avoid Dairy Products: Dairy products tend to build excess mucus in the body, which is bad for quick digestion and elimination of food. Try to avoid or greatly reduce full cream dairy products, especially when you are on a fat-burning mission. You can include skimmed milk and curds made from skimmed milk.
- Include Probiotics: Probiotics are the good bacteria which are present in our gut, but get destroyed due to various factors, and need to be supplemented. Probiotics have many health benefits by itself.
- Include Flaxseeds: Flaxseeds contain essential fatty acid, Omega-3 fatty acid, in plenty. Apart from its various other health benefits, these help to burn fat.
- Increase Raw Foods: We all know that we must include plenty of raw fruits and vegetables in our diet. However, experts suggest that raw fruits and vegetables should be had alone, not with other boiled food. You can start the day with a fruit. They also suggest that you should refrain from having a mixed fruit diet, as different fruits take different lengths of time to digest.
- Reduce Salt Intake: Excess salt hinders the mechanism of osmosis in cell walls. This results in the passage of nutrients from the blood to the cells less efficiently, and results in retention of water and wastes. Therefore, greatly reduce salt intake even when you are not on a fat-burning mission.
- Things to Avoid: Avoid processed foods and junk foods. Junk food has no nutritional value, just empty calories. Processed foods are processed using highly refined wheat flour, high-fructose corn syrup, hydrogenated vegetable oil and contain hidden salt, sugar, and fat, all of which are bad for you. A lot of innovation is happening in the processing world too. Nowadays, there are some processed foods that are healthy, but you should read the labels and choose wisely.
- Others: Apart from this, sufficient water intake and adding fiber to your diet are also important. These help in detoxification and proper evacuation of waste from the body.
Now you know how to burn fat with sensible eating. Let us now see how to burn fat with exercises:-
How to burn fat through strength training
Everyone knows the benefits of strength training to burn fat. For those who have just come out of some kind of hibernation, here is how strength training helps burn fat. With strength training, your lean body mass (muscle mass) increases, and lean body mass is directly proportional to basal metabolic rate. When there is a rise in the metabolic rate, the body’s energy requirement rises . This is fulfilled by burning fat. The body will continue to burn fat even when you are not working out during the day.
How to burn fat with interval training
Health and fitness experts say that if you want to effectively lose stomach fat, you must engage in interval training. However, they say that before embarking onto it, you must make your body fit with 30 minutes of aerobic exercises 4 to 7 days a week for at least 3 months.
The first level of interval training consists of the following steps:
- Warm up for 2 to 5 minutes by fast walking on the treadmill.
- Increase the pace and do moderate jogging for 1 minute.
- Sprint for 1 minute.
- Decrease the pace and do moderate jogging for 1 minute.
- Back to fast walking for 1 minute.
Repeat these steps for 20 minutes excluding the warm-up period.
According to fitness experts, interval training should be done 3 to 4 times a week, leaving gaps of 24 hours between 2 sessions. By working on high intensity, the fat burning and muscle building hormone will be released, and your metabolic rate will go up drastically. When combined with sensible eating, this will go to work for you even during the period between 2 sessions. Along with the above mentioned tips exercise timings also help in burning fat easily.
Now you know how to burn fat, When you take up any exercise regimen, one thing to remember is that everybody will not achieve the same kind of result because of different body types. Therefore, if your friend did get a faster result than you, don’t get dejected. Consistency, regularity, and the right technique are the keywords. Sticking to your exercise regimen will surely bring the desired results.
Image : Copyright (c) 123RF Stock Photos
I am vegetarian pls suggest some protein rich vegetarian diet plan
protein rich diet for weightloss? please see this – https://www.dietburrp.com/indian-version-of-atkins-diet/
Hello I am Preeti 42 year I am continuously working on my body for past 5 year to reduce weight but can’t I am active throughout the week .This tension has reduced my sleep to 4 hrs
what are your height and weight and diet ? are you having any medical issues
my name is edwin iam 23 years old and my body weight is 87kgs i want to reduce my body weight around 70-73 so please give me ideas i will follow your ideas in dedication manner..
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi mam,
I m suresh. I am 24 years old and my weight is 65.5 kg. Can you give some food items and excercise tips for reduce belly fat and increase bone weight to me. Also enlarge my chest.
Shall i follow this blog https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ for my diet.
Thanks
yes this diet plan mentioned in the blog will help you achieve both your targets
Hi payal,
First of all I want to say u have done amazing work here, ur site is soo far best wit all the info required,love it
Well I m 40 year old weigh 68 kg, I want to loose 10 kg
Recently I found out I have torn meniscus n cartilage problem in my knee
So coz of that I can’t do much of physical activities , I do like 30 minutes walk n wit that most of household work tooo.
I try to eat healthy but it’s not showing any results, it’s been 1 month that I m not eating carbs like potatoes rice bread roti n all
I eat chicken n Veges.
My question is since I can’t do the physical activities of swimming aerobics or elliptical
What should I eat to loose weight.
HELP,,
Thanks a lot
Thank you for your kind words and appreciation .
Taking a high protein , low carb diet would not help you much if you are not working out … so it is best to take a balanced low calorie diet . you can refer to our 1200 calorie diet plan for weight loss . and follow it for a 10 – 15 days time and check how it helps … we have 1200 calorie weight loss charts in all possibl indian cuisines , so select accordingly
Hello ma’am,
I am a 20 year old girl. My weight is 63 kgs and height is 163 cm. Though I am not very fat overall, I have lower belly fat accumulated. It is just like a pouch of fat in the lower part of the stomach, that is, below the navel. This fat probably developed due to long hours of sitting and high stress levels during my 12th standard (18 yrs of age). This fat has disabled me from wearing many of my favourite clothes and has reduced my confidence a lot. (I also suffer from migraine.)
Please suggest some way out that would help me to get back my body-shape and my confidence too.
Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal,
I’m 15 y.o, I weigh 71.8 and my height is 1.63. I need to lose 16 kg but I don’t know what diet plan i should follow cuz i don’t know what is gd for my age, here I need an advice.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
hi mam
I am kusumam from bangalore. my height is 5.2″ and weight 68kg. my age 28 and i am a housewife. recently i put weight and i have uric acid problem(8.2). also with back disc problem..
i want to reduce my weight to 52-55kg. physiotherapy doctors suggested swimming as i have severe muscle tightness. also they are not recommending jim activities. my stomach fat is reducing due to excercises sugesred by physiotherapists. could you please suggest me how to lose my weight?
i appreciate your help.
thank you
Hi Kusumam,
yes swimming will help you a lot . along with that you can follow any of our 1200 calorie diet plan according to your cuisine. https://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200-calories/ check this
Great job Payal, I shall suggest all who actually need a correct guide for their weight related problems to stop wasting time & energy reading or surfing everywhere.
Just believe me I have done same for quite some time & now successful landing on a correct place.
thanks dear
I am 24 years old and my weight is 75kg i want to reduce my weight my height is 5.6 how much i need to reduce so that it will be perfect.
the best way to know if you are in your right way is to calculate your height in cms and substract 100. this is the highest wieght of your normal weight range .
hello payal banka
i am Udit Singh Shekhawat my 5.9 height and i have weight about 100 or more than 100 kgs and i dont any diet just home cooked but in but moderation i have constipation problem i drink water 12 glasses day i dont nails on toes from birth i hard corns so it difficult to excerise but some how i manage home excerises like walking for 30 mintues squats front kicks side kicks lunges high knees butt kickers calf raise jogging on the spot jumping jacks i sleep late night nearly early at 6 am morning
pls suggest any anything to change routine
weight training bulks the body
pls reply as possible
Hi Udit,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello,
Thanks a lot for this wonderful and very helpful article. I am very much motivated to lose weight but the thing is I just can’t control hunger when I am hungry. That’s why I always overeat my breakfast/lunch/snacks/dinner. I am 29 years old. My weight is 103 Kg and height is 181 cm. I want to lose as much as 25 Kg within 6-7 months. Please provide few useful tips so that I can lose weight healthier way. And one problem with me is that when I am on empty stomach while avoiding extra calories, I get severe bloating in stomach. Because of which I cant stay on empty stomach for a longer time.
Hi sk,
Thanks for reading at Dietburrp. I understand your problem .. I have all the tips you need to lose this kind of weight here – https://www.dietburrp.com/how-to-lose-weight-effectively/
You dont need to remain hungry to lose weight, just eat the right stuff. exx – whenevr hungry other than meal time, eat roasted channa, murri, fruits , salads, milk , steamed corn, boiled or roasted veggies,roasted soyabean, egg whites boiled or scrambled or omlett. there are just so many options out there. but if you eat rice / chapati in extra quantity, have refined flour / maida products , deep fried products than you would not be able to lose weight.
here is a diet plan sample you could follow – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
ata your age exercise plays an important role in losing fat and building up lean body mass. so get started !! all the best 🙂
I am Male, I forgot to mention above.
Avoiding dairy products means no milk and curd?
Hey Shradha,
Thanks for reading at dietburrp. And thanx for pointing out , actually i didnt mention it clearly in the article my fault, so now ive chaged the post as well . and milk and curds are allowed but skimmed varieties only. Non fat dairy products are allowed .