7 Things You Should Do to Boost Fat Burning

Are you trying to lose weight and burn fat? Cutting calories and exercising more are general approaches to getting in shape, but there are specific things you can do to maximize fat burn and lose weight faster. Body Network consulted two top diet and fitness experts to offer some tips on key things you should do to boost fat burning.

Lift Weights

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, recommends incorporating strength training, "especially heavy weights," she says. "The more muscle you have on your body, the more calories you burn and the more results you will see. Bonus: Lift heavier weights and see quicker and better results!

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Do Cardio (Almost) Every Day

Certified fitness trainer Jason Kozma, aka Mr. America and Mr. Muscle Beach, a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training, recommends doing cardio almost every day.

"Every pound of body fat contains 3500 stored calories.  If you want to lose 1 pound of body fat a week, you have to have at least a caloric deficit of 500 calories per day.  If you want to lose more, then you have to do more," he says. "You would be surprised at how many people think that they can alter their diet and lose weight without adding additional cardiovascular exercise. It's simply not possible to create enough of a caloric deficit by changing your caloric intake in order to burn fat at any sort of significant rate."

Switch to Steady State Cardio

Kozma also recommends switching from cardio to steady state cardio, an aerobic exercise that involves maintaining a consistent pace for an extended period of time. "I personally prefer steady state cardio in the fat-burning zone to preferentially burn body fat rather than muscle tissue," he says. Haley agrees, recommending workouts like swimming, walking, jogging, and cycling.

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Eat More Protein

Haley recommends amping up your protein intake. "It takes more energy for your body to digest protein than it does for fats or carbs, which means you burn more calories when you eat protein," she says. "It also helps reduce appetite and prevent muscle loss during fat loss," adds Kozma. "Protein supports muscle growth, keeps you fuller longer, and helps prevent overeating."

Sleep More

The more you sleep, the more fat you can burn, says Haley. "Although often overlooked, sleep can make or break your fat-burning efforts. When you're sleep-deprived, your body produces more cortisol, a hormone that encourages fat storage, particularly around the belly," she explains.

"Lack of sleep can disrupt hormones that control hunger (ghrelin and leptin), leading to increased cravings and overeating. Poor sleep can also negatively impact insulin sensitivity and increase cortisol production which increases fat storage," adds Kozma. "You would be astonished at how many people have no idea about this and are chronically under-sleeping and unknowingly sabotaging their fat loss and exercise efforts."

Get More Incidental Exercise

"Too often I hear from people, 'I'm working out, but I'm not seeing results.' More often than not, I also hear that they do their workout but don't move their bodies nearly enough for the rest of the day. Consistent daily movement (like walking, taking the stairs, doing laundry, cleaning your house) will keep your body burning fat throughout the rest of the day," says Haley.

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Incorporate More Healthy Fats

Eat fats to burn fat, says Kozma. "Healthy fats, such as those from avocados, nuts, and olive oil, can help control hunger and improve the body's ability to burn fat. Omega-3 fatty acids, in particular, improve fat metabolism," he explains. "Eating healthy fats helps with nutrient absorption, reduces inflammation, and supports long-term fat loss by promoting a feeling of fullness." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.