How To Burn Off The Excess Fat Healthily and Effectively

Burn Off The Excess Fat Healthilyand Effectively

More than a third of the adult population in the US has obesity. Excess weight has been associated with several diseases, like heart diseases, diabetes, and high blood pressure.

Fortunately, all is not gloomy because the body can lose weight healthily and permanently by burning fat. But how does it work?

Here, we’ll walk you through valuable tips on how you can reach your weight loss goals healthily and effectively.

Don’t Confuse Weight Loss With Fat Loss

Most people looking forward to shedding extra pounds look at their weight and conclude that they have excess fat. What they may not know is that there’s a major difference between losing weight and fat.

In losing weight, it’s the excess fat (fat mass or stored mass) that you must eliminate while preserving your muscles (lean mass).

You can use the BMI, which is a useful metric that lets you know the amount of fat in your body. It scans different weight categories to know where you fall in. In addition, a bioelectrical impedance scale can help you know and follow the evolution of your fat mass.

Besides using the tools, it’s important to seek advice from a specialist to guide you, depending on your circumstances.

Combine A Healthy Diet And Physical Activity

For effective weight loss, you need to eat a balanced diet. Additionally, you should incorporate a workout into your everyday routine.

  • A balanced weight allows the body to only store vital nutrients and little fat. In burning off the fat, you don’t have to starve. But you can incorporate certain foods to help you lose weight. These include beans, nuts, apples, yogurt, pureed veggies, soup, and salmon.
  • Workouts seem like an obvious way to shed excess fat and build muscles. A little physical workout can aid in destocking excess fat by activating your body’s metabolism. With exercise, fat utilization becomes more efficient.
  • To lose fat, you need to do cardio training, which works out the heart and helps burn calories. You can also burn fat at low intensity by walking every day or cycling. Also, an hour of jogging can also help burn a certain percentage of fat in your body.

Adopt Bodybuilding Tactics

You’ve probably heard about the connection between muscle building and losing weight. Worth noting, when building your muscles, you may add a little weight at the beginning. However, over time, your body will permanently lose fat and refine your body shape.

Unlike cardio training, the bodybuilding sessions are not about strength training but how your body will become leaner over time. With cardio training and bodybuilding, you can choose an activity that combines both methods.

In gyms, you can engage in sports that help you develop muscles while working on your cardio. A combination of strength and endurance training boosts fat metabolism. For example, it makes sense to combine short runs with dumbbells. These sporting actions are fun and motivating instead of doing two activities separately.

Manage Your Blood Sugar Level

There’s a general belief that carbohydrates make you add more weight. In reality, this is not always true. After all, the body gets its energy from carbohydrates, and not stored fat. If there’s a spike in blood sugar due to the consumption of carbohydrate food, your body will store more fat.

To avoid high blood sugar levels, you need to eat a low-carb diet, which restricts carbohydrates intake. These low-carb meals include fish, lean meat, eggs, leafy vegetables and blueberries.

Adopt A Healthy Lifestyle

Leading a healthy lifestyle is vital to losing weight. Here are a few tips for managing a healthy lifestyle.

  • Drink enough water to keep your body hydrated. It also helps eliminate toxins and promotes the elimination of fat from the body.
  • Consider natural weight loss supplements. However, you should note that some weight supplements promise users of magic results; however, they end up adding extra pounds quickly.
  • Avoid elevators, take walks and track your progress using apps. 


Too much fat or being overweight is associated with many diseases, such as obesity, diabetes, and high blood pressure. If you want to burn fat for health reasons, you can do that with a combination of regular exercise and a healthy diet. 

Article Submitted By Community Writer

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