How to lose fat from hips and thighs – All of us dream about that perfect body. And many of us have even been through the frustrating and difficult process of weight loss. It is maddening when in spite of all your efforts you don’t lose weight from problem areas. Yes, hips and thighs! They are most difficult areas to lose weight from. You may ask, “ how to lose fat from hips and thighs ? ” Spot reduction is a big challenge. Who does not wish to have a well shaped hips and those lovely thighs and legs?.
A lot of people think that they know how to lose fat from hips and thighs. The answer is simple. Working out those muscles more and more will help in losing fat from hips and thighs. But this is not the complete story. To be able to lose fat from hips and thighs you must attack it from 2 angles. Diet and exercise in combination will help you achieve your goal faster and in a healthier manner, without needing to over work those muscles. Here are some tips on how to lose fat from hips and thighs.
How to lose fat from hips and thighs
Dietary changes –
- Check the oil that you are using. Vegetable-based and olive oils are good for you. Cut down on ghee, butter, cheese, paneer and margarine.
- Limit your carb intake. Restrict yourself while eating potatoes, white rice, sago, pasta and other products made of refined flours.
- Use only skimmed milk and skimmed milk curd.
- Give up on all the fried foods until you get that shape. Nothing will come easily. Avoid fries, pakodas, samosa, fried momos, chips, and other fried snacks.
- Increase your fibre intake. Eat whole cereals, oats, broken wheat / daliya, brown rice, brown breads, fruits with skin and a lot of green veggies. If possible mix bran into your flour.
- If you are a non-vegetarian and enjoy fish, you will love this diet. Eat fish upto 4 times a week. Bake it, grill it but don’t fry it. You can have other lean meats up to 2 times in a week. And egg whites for breakfast are a good idea.
- 2 tsp of Triphala churn, along with ginger water is excellent way to help you liver to break down fats speedily and effectively.
- Cut the intake of wheat. Extra carbs always end of on hips and thighs. Include other cereals like jowar, bajra, and mix these flours with horse gram flour and soya flour.
- Go very light with your dinners. A plate full of salad made out of veggies, sprouts, fruits along with soups will help. Fill in with a very small portion of brown rice or daliya. In short have a fiber and protein rich dinner and go low on carbs. Eat dinner around 7.30 pm and having a small walk after it will only add up to your goal.
- Consume as much of water as you can and eat different varieties of melons for better results.
How to lose fat from hips and thighs through exercise
- Walking is the best exercise for your hips and thighs. Walking up to 4 km per day will make your goal appear closer and closer.
- If I ask you, “how to lose fat from hips and thighs”? you would probably answer cross trainer or the cycle at gym. Frankly you are not helping yourself if you are doing these to lose fat from hips and thighs. These exercises will only help you in tightening your muscles and then bulking them up.
- If you have been walking already, but don’t see much result, then you might need to increase the distance by a km and the intensity of walks from the 30th minute onwards. Also check your diet to ensure you are following the tips above.
- Lunges and squats will help you too. Remember to check your posture while you do these exercises. Wrong posture can cause pain.
- Running and jogging, hiking and trekking will help you too.
Now that you know how to lose fat from hips and thighs all you need to do is tailor the above given tips to suit your plan. You could slowly increase your exercise and go easy with the diets. You may also want to read
10 common mistakes that dieters make
How to burning body fat for weight loss.
Image : Copyright (c) 123RF Stock Photos
How to Lose Weight Effectively (10 kg-15 kgs)
hello mam
i am 23 yrs old & having fatty hips & legs (thigh and calves)for burning my fat..
my hegiht 5’11” & weight arrounding 75 kg.
give me help for …reduce fat …suggest for diet plan for best of me..
Hi Amit ,
Following the tips mentioned above in the article will help you in losing fat around the concerned area. Also exercise these muscles out . because you are a guy , if you are interested in muscle building , you can actually get into strength training , weight pushing , squats and conver all that fat into good muscles and get a good body cut and physique.
hlloo ma’am
m 25 yrs old nd my weight is 67 kg at present
it hs increasd around 4 kgs in 6 months
particularly on hips nd back nd breast size is also increasing aftr marriage
cud u pls help me out of dis at home itself
as i cant go out 4 walk nd othr exercises as m a housewife
m taking green tea with ginger nd lemon daily 2cups
Hi Vaani ,
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.
you can do lesli’s walk at home exercises from youtube . they will help.
Hi, I am 28, my hight is 5feet my weight has been increased recently it’s 73kg now. Especially my tummy area, thighS and hips area. I would love to lose weight in a healthy way please. I am not in a hurry.
Hi Shumaila,
It nice that you understand and want to choose a healthy way to lose weight. read this – https://www.dietburrp.com/how-to-lose-weight-effectively/ all the steps are mentioned here . once you read , you can comment back and we can discuss on your strategy to lose weight
Hi,I am Maira..my weight is 73kg,age 21,height 5.5″…i really want to reduce my weight from thighs…what should i do???please suggest me diet plan…I also do exercise daily for 50 minutes
if you specifically want to reduce from thigh and hip ou need to work the muscles of these areas. skating , swimming , running and jogging are the best exercises for you.
hlo mam, i am 20 yrs old nd my weight is about 57 kg….i want to reduce fat from my hips nd thighs …what should i do?
Hi Disha,
you havent mentioned your height . if you just need fitness from lower body area, all you need to do is workout . 45 – 60 min walking / jogging / skatting / swimming will help you in achieving your goal.
Hello Dr.Payal Banka my age 25 height 5.6 weight 72 kg iam not comfort how to loss 10 kg given soluson one months under ?
Hi ,
Losing 10 kgs in a month is too crash of a goal . i would suggest you to seek a more healthy way . workout for 45 mins to 1 hour and eat a healthy iet. you can refer to the 1200 alorie diet plan we have on our site.
Hi madam
I am 28 year old ,height is 5’2 and weight is 75 kgs so i want to loose weight and specially my hips and buttocks.
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.
hello mam..I am 16 yrs old..I want to reduce my weight….I do exercises..with cycling.. but it’s not giving me d better results… my weight is 56kg..
what is your height ? you need to exercise for atleast 45 mins for proper fat loss
How can i reduce my weight
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.
i am jyoti. i am very fat girl in my legs fat from hips and thighs
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.
Thanks,your article is very useful for everyone, can you tell me , my father is sugar patient, his weight going to low, tell me some diet for increase weight.
please provide your fathers age and stats . we need to know his sugar levels and medication details as well.
i can do anything to reduce my hips and want to acquire flat belly………..plz help me ..plz…..
i would follow every diet every exercise.. which u would tell me..
what is your height and weight ? and age
i am vanshu i want to reduce my hips and waint flat belly i am 16 years old. please help me please…..
hips and belly can be fit by doing a 45 mins walking / jogging exercises everyday . just avoid excess oil / fried foods.
I want to lose weight from thighs and shoulder ,my high is 5′ and my weight is 59kg ,I am21 year old….please help me
Hi Priya,
You should start with brisk walking / jogging for 45 mins every day , this will be more effective for inch loss .
I have 98 kgs how to reduce it and sometimes I feel that my legs are been lite
Hi ,
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. I am 21 years old with 5.4′ height and 64 kg weight i want to loose weight around my thighs and hips and belly. can you please suggest the exercise and perfect diet to reduce weight.?
Hi Suma,
sure , please see this page – https://www.dietburrp.com/diet-services/
Hello…..I m of 26years female.my height is 5’3 n weight is 56kg…want to loose some inches from my belly n thighs…pls help. ..
You need a proper 45 mins workout for toning . you could either join a gym and workout with the guidance of a personal trainer or check youtube for home video links of abbs
Hey.. I m 16 yrs old with weight 55 kgs. I m thin in upper body. But my hips nd thighs have lot fat. But I walk for at 3 kms pet day nd also took mild food. Also I m doing exercises that helps to reduce fats around hips nd thighs. I got a little result only but I want to reduce my weight in 2-3mnths so Plz suggest me what to do? Nd how to maintain figure! Thnx!
what is your height ?
I am 16 years old with height 5’2″ and weight 56 kg. I m fit in upper body but have fat on thighs and hips. I walk around 2.5 km per day and do some exercise also. 1 month before I saw reduced fat on my thighs but was unable to maintain. So please suggest me how to reduce fats and also how to maintain. Thank you!
Hi Sara ,
check you tube for videos on exercises .
Hi Payal,
i m 5’3″ and 75 kgs and i want to lose 20 kgs I’ve recently started walking for about 50 min.in the morning and 40 minutes in evening I really have prob losing weight in my hips and thighs . Please give me your suggestion how can i really achieve losing those 20 kgs.
Thank you
exercise pattern is good , hope you are maintaining a good , healthy low cal diet along with the exercises . only thenm you can lose weight well.
helo mam,
I’m 26years. My w8 is 75 kg with regular exercisei reduced 4kg in 2month with the help of walking for 2. 5 month but from the last month i start gaining w8and again reched at75 but i regulerly exercising and walking . I reduce w8 without any diet plan.
Bt nw my w8 stuck on 75 kg nd muscls becm week. I also felt weeknes.
I want to reduce w8 bt nw mst imptnt i wnt 2 be in shape nd wnt body toning. wht shud i do for dis???
plz rply fast….
Hi Shweta ,
along wioth the walking and exercises , please follow a proper diet that will further support weight loss. you can follow the diet plan mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
Hi mam,
i am 19 years old n 63.5 kgs with 5.9 height. I won to reduce hip and thigh. Pls tell me what I do?
Hi Shubham,
you can do walking / running and jigging for help
i’m 20years old boy and i want slimy tight and long leg
Hi mam this is deepika I’m 20 yrs old my weight is 85 kgs how to reduce my weight ma’am and also I have horom in balance also please help me mam
Hi ,
for hormonal balance , you need to take medicines. i hope you are taking a proper treatment . for diet you can follow the 1200 calorie diet plan at dietburrp. it will help and use the tips mentioned in the article above
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.
Hi mam.
I v to reduce hips part as soon as possible.. so plz suggest some gud…
Actually I m mother of baby girl & nly 1 month had happen. .. bt I vt to reduce hips as soon as possible. .. so plz help me
Hi Shalini ,
if it is only 1 month that you delivered your baby , i would suggest you to wait. you can take up walking as an exercise after 3 months . but i am afraid nothing before that , it will not be good for your health.
Hi mam I m 20 years old and my weight is 73 kgs.. My height is 5’0.. My whole body is full of fats ..please suggest me something how to loose 20kg and how to increase height by 3 4inches??
Hi Nancy ,
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.
Hi mam I m 26years old…my upper body part is very thin and lower hip and thighes are very fatty… I want to reduce my lower body weight and want to increase in upper body… I want perfect body… How to reduce hip and thighes fat… And I m not understanding why I m gaining weight only in lower body part… Please help me mam
Hi Ruhi ,
most women tend to gain weight in the lower body . women generally have a pear shaped body. you can try to workout the muscles in your lower body . consider walking / jogging / skipping / skaating / running / swimming and hill climbing as an option for exercise. it will help
hello ma’am,i’m 24yrs old & am 53kgs.(height-146cms). I’m gaining weight in my lower body which makes me appear vry odd. I used to have a proportionate figure bt nw its becoming a problem for me to lose weight from my stomach,hips and thighs. I practice aerobics and some free hand exercises and also walk on the treadmill but in vain.Please help me out to get in proper shape in 1month.
are you working out for 45 mins in total . only a 45 mins of workout will help in proper fat burning.
Hi mam, i weight 95kgs earlier and i lost 16kgs in a 6 months and i weight around 78 kgs now. i lost most of weigh in upper body but my butt and thight is still bigger compared to upper self. i am walking 2 hours daily with little jogging in it. and i start eating like oats, muesli, corn flakes, chappathi, wheat dosa, and once a week rice and non-veg twice a month mostly chicken. i do some exercise like surya namaskar, leg lifting and holding… but i cant see the results. my weight is almost fluctuating…
Hi Shabana,
because you are working out from so many days , the body has gotten used to the pattern and hence it has stoppedd reacting and no further weight loss despite of effort . please take 1 week break in terms of exercise and start a fresh at different time , you ll notice that your weight loss has started again .
Hi Payal,
Am 25 years old and weigh 63 Kgs with a height of 5’3″. My hips, thighs and butt make me look fat. My HB is only 11 which makes me tired very soon and feel lazy. Suggest me tips to reduce weight from my lower body.
Hi Nicy ,
tips are mentioned above . use them and you ‘ll lose weight
Hi Payal. I am a 35 year old male weighing 93 kg. I am fat all over my body, especially in thighs and stomach. How much should I shed so that it would be healthy and I will not look shrink or ill? And can you provide me a suitable non veg diet plan? Thanks.
Hi Amit ,
sure we can help . please see this page –
https://www.dietburrp.com/diet-services/
hi mam I m 17 yr nd my weight is 50 kg I do 30 min running nd skipping exercise bt it is not so effective so pls suggest me some advice so tht I cn lose 5 kg in one month
Increase your time to 1 hour.
Hello mam,
I m a 20 yr old guy,and have a disastrous body shape, there is fat accumulated on side of my waist,hips ,thighs,belly and little on chest too…. I worked out 1.5 hrs in gym but that doesn’t seem to help so i discontinued it…
..please tell me a suitable diet and a work out regime..
Hi Sid ,
please see this page – https://www.dietburrp.com/diet-services/
Hello man I am the student if class12 have no time to Go gym and reduce weight . all the people are laughing to me. mam please give some views to loose weight. my weight is83 kg.
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.
Hi Mam. Mam I am 16 years old. My height is 5’5 and my weight is 85 kg.I have more fat at hip and tighs .mam please tell me the way to reduse fat at hip and tighs. Will cycling helps to reduse fat at hips and tighs?
yes . you can also try walking , hjogging , running , swimming , hill climbing and skatting
Helo mam!! I am almst 25 n my height is 5’2 !! Around 5 mnths bfre i met wid an accidnt and gaind weight. Nw i hv bcme realy fatty n hv 80-85 kg of weight. Its nt reducing despite ol efforts. Em olso hvng pcod medication. Kindly suggest me solution..
Hi Jyoti,
sure we can try to help you . please see this page – https://www.dietburrp.com/diet-services/
Hi mam…i m 18years old an have 58kg weight…i have a problem with my thigs..i am slim witg my waisht stomach and also other parts of my body but i have bigger thigs…i dont eat much nor at home nor outside..i also have a walk daily in evening for 60mins…but still there is not much improvement in my thigs rather they are going wider day by day whta should i do?can u plz name me some tonics or medicines from which i can get my thigs down to slimmer thighs dats the lst optn i have…plz help
Hi Mansi ,
there are no medicines and tonics that will help you in losing weight . you need to exercise your lower body … do jogging instead of walking , that will help you lose better and faster.
hii m lalit m 18 years boy
my weight 78kg i daily do workout 1/12 hour then also my weight is not loosing n fat is not burning pls help me out
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.
Hi, Im 18 years old, 5’8 and i weight 110lbs. Im pretty skinny but i started noticing my hips and thighs are getting bigger. And this runs in the family. Im also addicted to chocolate, and im trying really hard to stop. What are some of the best exercises and about how long will it take for them to go away?
Hi Mia,
running , jogging , trekking , hill climbing , cycling , swimming will help you in losing weight from your lower body .
Hi..payal maam…I am 37 year old…my child is 2 yrs old…i am still breastfeeding him.
my current weight is 60 kgs…height is 5 ‘3 inches.
I have lots of fat around my waist…specially on left side….i can easily hold it in my hand…
I do lots of free hand exercise at home. Early morning walk daily for 30 minutes, Also in afternoon i climb steps till 7 floor….up & down…5 times
thrice a week i include…squats,lunges, bridge, leg extension in my routine.i have reduced from 73 kg to 60kg in last one year.
Though i have reduce from my all areas…but my weight around the waist refuse to decrease.
I am a vegetarian…but eat eggs 5 times a week…
Please guide my what diet should i follow or any particular ecercise i should include.
Thanks & Regards
Deepa
Hi Deepa ,
you are doing great . just increase your walking time from 30 mins to 45 – 50 mins . and make the last 15 mins the fastest phase of your walking , i mean you can rather jog. in the last 15 mins. along with the mentioned exercises , you need to do planks and some surya namaskar too . or you can change your routine and and replace some squats with planks and surya namaskar.
Hi mam ..read ur diet plan ..it’s really very helpful to loss weight ..I m 41 years old ,height 5.4 ,weight .81 .want to loss 10 kg minimum ..plz give ur advice .n which is sutelble plan for me .
Hi Bijal ,
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 mam Im 21 yrs old and my uppr body is totally slim but hips n thighs r too bulcky n i walk too much every day just keep on running here n there n my day is totally busy so plzz recommend me something that i can do for less tym n reduce it
Hi Riya ,
if your running is not a proper workout run . it might not be enough. is your problem heriditary ? that can be the reason of slow result. you need a proper 45 mins workout session of lower body to tone up the muscles in that area.
hi
hi mam
I am a boy of 14 years can u please help me to reduce my fats of stomach and hips. I am 55 KGS.
Hi Saquib,
14 years is too young of an age to worry about stomach fat. but you definitely must exercise. are you polaying any game that involves running ? please start and yoour baby fats will melt away with timme.
helo mam,
I m 22 years. My w8 was 93 kg bt nw it was 70 kg. Frm 1 year i used to go to gym daily. I reduc w8 wthout any diet plan nd suplement.
Bt nw frm 2 mnths my w8 got stuck on 71 kg.
I also flt weeknes nd my muscls becm week.
My gym trainr told me to take protein shake nw bt i dnt wnt to.
Most imptnt nw i wnt my figure in shape nd wnt body toning. what shud i do for dis??
Plz rply soon…
Hi Lavina ,
sure we can help . please see this link – https://www.dietburrp.com/diet-services/
helo mam,
I’m 22 years. My w8 was 93 kg bt nw its 70. Frm 1 year I used to go to gym daily. I reduce w8 without any diet plan.
Bt nw frm 2 mnths my w8 stuck on 70 kg nd muscls becm week. I also felt weeknes. My gym trainr told me to take protein shake bt i dnt wnt to.
I reduce w8 bt nw mst imptnt i wnt 2 be in shape nd wnt body toning. wht shud i do for dis???
plz rply fast….
please see – https://www.dietburrp.com/diet-services/
Hello i m 21 boy
Im having fat on hips nd i m also have a breast
Plzz give suggestions to reduce them
Hi Pravhan ,
over all weight loss will help you. 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.
Hii mam i m 21 yrs old n my h8t is 6 ft n wight is 75 kg . according to my upper body my hips & thigs have fat so how can i lose my fat…..
Hi Hemant ,
please check your BMI here – https://www.dietburrp.com/bmi/ i think you are in your right weight
Hy ma’m I ‘m 21 yrs old … Nd my weight is 48 kg. Nd height is 5.2 ft. How can I increase my height…. I use every exercise which is u re mentioned in above.. . BT I feel weakness through this… Wht can I do.?? Nd also my diet is proper with full nutrients….
Hi Akansha,
i am sorry , but you have passed the growth age , and hence increasing height will not be possible now . may be you can consult a specialist. but pardon me as i am unaware of how to help you.
Hi….I m 17 years old….I hav starte puttin weight…..Now it is 55 kg……..I wnt to loose weight of my hips and thighs section..will u plz help me???…
Hi Priyanka ,
you should try exercising for your lower boidy , swimming and skatting really help
Hello Mam
I am 18 yrs old and i am having fatty hips and legs (thights and calfs ) and for burning my fat i am daily walking 4 km
so i want to ask uh that can i burn upto 2-3 inches from walking 4 kms in 1 month.
Or please suggest me some more exersises becose i have to loose inches in 1 month
Hi Manvi , timing is more important then km . please read this article – https://www.dietburrp.com/burning-body-fat-for-weight-loss/