How to Get Your Body to Burn Stored Fat

9 Ways on how to get your body to burn stored fat:

  • Cut down on carbohydrates
  • Increase Protein Intake
  • Try High-Intensity Interval Training (HIIT)
  • Get Enough Sleep
  • Be Consistent
  • Reduce Calorie Intake
  • Increase Physical Activity
  • Eat a Balanced Diet
  • Stay Hydrated

Reduce your carb intake

When your body enters a state of ketosis, it uses stored fat as fuel instead of carbohydrates. By reducing your carbohydrate consumption, you can push your body into a state of ketosis which can help you burn off those extra fat stores. Reduce sugar, grains, processed foods, and other high-carb foods to help your body burn fat more efficiently.

Consuming more protein

Protein helps to build and repair muscle tissue which increases your metabolism and helps you burn more calories throughout the day. Additionally, protein is more satiating than fat and carbohydrates which can help you reduce your overall calorie intake.

Aim to eat a variety of proteins from lean meats, fish, eggs, and plant-based sources, such as peanuts, beans, and quinoa.

HIIT workouts are designed to get your heart rate up and push you to your maximum effort level for short periods. HIIT is more effective at burning fat than steady-state cardio since it activates a natural hormone response that helps the body burn stored fat.

This workout is also great for people with busy schedules usually only lasting between 20-30 minutes.

Getting adequate rest and sleep is essential for your body to burn stored fat.

If you don’t get enough sleep, your body experiences stress which can increase cortisol production. Cortisol is responsible for storing fat.

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If you are chronically sleep-deprived, your body could be holding onto excess fat. Make sure to get between 7-9 hours of sleep each night, and establish a consistent sleep schedule to create a routine.

Consistency is key when it comes to losing body fat.

It’s not enough to make small changes for a few days and expect to see results.

Be patient with yourself and celebrate small milestones that you reach along the way to keep yourself motivated. With time, dedication, and the right approach, you can get your body to burn stored fat effectively.

Most important step to burn stored fat is to reduce calorie intake

Your body stores fat when you consume more calories than you need. Reducing calorie intake will force our body to burn stored fat to meet its energy needs.

You can start by reducing your daily calorie intake by 500 calories. This can be done by cutting down on sugary drinks, junk food, and high-calorie snacks.

Physical activity plays a crucial role in burning stored fat.

Exercise increases our metabolic rate which means our body burns more calories. Regular exercise also helps maintain muscle mass which is important for burning fat.

Aim for at least 30 minutes of moderate-intensity exercise per day. You can start with simple activities like walking, cycling, or swimming.

Eating a balanced diet is important for weight loss and fat burning.

A balanced diet includes healthy carbohydrates, protein, and healthy fats. Foods that are rich in fiber, protein, and healthy fats will keep you full for longer and reduce cravings.

Aim for a diet that includes whole grains, lean proteins, and healthy fats such as avocado and nuts.

Drinking enough water is essential for burning stored fat. Water helps flush out toxins and waste products from the body, which can impede fat burning. Drinking water can also help reduce cravings and keep you full. Aim for at least 8 glasses of water per day.

Woman in gym to burn fat

Two Types of Stored Fat

  • Subcutaneous Fat
  • Visceral Fat

Subcutaneous Fat

Subcutaneous fat is the layer of fat that lies beneath the skin’s surface. It is the most noticeable type of fat given that it bulges out and gives the skin a dimpled appearance. It is mostly found in the hips, thighs, buttocks, and belly.

Unlike visceral fat which is located deep inside the body, subcutaneous fat does not pose any serious health risks but it is still important to keep it under control.

Causes of Subcutaneous Fat

The accumulation of subcutaneous fat can be due to various factors, including genetics, lifestyle habits, hormonal changes, and age.

Some people are predisposed to store more subcutaneous fat than others which makes it harder for them to lose weight. Lifestyle habits such as a sedentary lifestyle, unhealthy diet, and stress can also contribute to subcutaneous fat.

As we age, our metabolism slows down making it easier for fat to accumulate.

How to Measure Subcutaneous Fat

Measuring subcutaneous fat is a simple and non-invasive process that can be done using a body fat caliper which measures the thickness of skinfolds in different parts of the body.

Another way to measure subcutaneous fat is through an MRI scan. However, this method is more expensive and less accessible than using a body fat caliper.

How to Reduce Subcutaneous Fat

The most effective way to reduce subcutaneous fat is through a combination of a healthy diet and regular exercise.

A diet rich in whole grains, lean protein, and healthy fats, along with regular cardio and strength training exercises, can help reduce subcutaneous fat.

Ways to Manage Subcutaneous Fat

Apart from diet and exercise, there are other ways to manage subcutaneous fat. Lack of sleep and stress can increase cortisol levels in the body which can lead to weight gain. Quitting smoking and reducing alcohol consumption can also help reduce subcutaneous fat since they can lead to inflammation and the buildup of fat.

Visceral fat.

Visceral Fat

Visceral fat, also known as intra-abdominal fat, is the fat that accumulates deep within the abdominal cavity and surrounding organs including the liver, pancreas, and intestines.

What Causes Visceral Fat to Build Up?

Visceral fat build-up has been linked to a few factors including genetics, age, and lifestyle choices. Some common causes include a sedentary lifestyle, a diet high in processed foods, and insufficient sleep.

High levels of the stress hormone cortisol can also contribute to the build-up of visceral fat as can hormonal imbalances in some women.

Why Visceral Fat is Dangerous?

When compared to other types of fat, visceral fat can be especially dangerous as it is linked to several health problems. The harmful effects of visceral fat include:

Visceral Fat

  • Releases substances known as cytokines that cause inflammation and lead to a range of health issues.
  • Increases insulin resistance, leading to elevated blood sugar levels and diabetes.
  • Visceral fat is a significant risk factor for the development of heart disease, including atherosclerosis, high blood pressure, and elevated cholesterol levels.
  • Studies suggest that visceral fat accumulation increases the risk of certain cancers, including breast and colon cancer.

How Can You Reduce Visceral Fat?

Lifestyle changes are the most effective way of reducing visceral fat. It can be accomplished through a balanced diet, regular exercise, and healthy sleep habits.

You should focus on increasing your intake of whole foods, such as fruits, vegetables, and lean proteins while decreasing your consumption of processed foods, high-sugar drinks, and alcohol. Incorporating regular physical activity, such as cardio or weight lifting can also aid in visceral fat reduction.

What Happens to Fat When You Lose Weight?

When you consume fewer calories than your body needs, your body starts to use up the stored energy in fat cells. This process, known as lipolysis, breaks down the fat cells into fatty acids and glycerol.

Your body then converts these fatty acids into energy that it can use to fuel your daily activities.

Have you ever wondered what happens to the fat that you burn during exercise? A portion of it is excreted from your body through your breath, urine, and sweat. When you burn fat, it is broken down into carbon dioxide, water, and other byproducts.

The carbon dioxide is then exhaled through your lungs, while the water and other byproducts are excreted through your urine and sweat.

When you lose weight, your fat cells don’t disappear. They simply shrink in size. The number of fat cells in your body remains the same, but the size of each fat cell decreases.

This is important to remember because it means that if you gain weight again in the future, the fat cells will simply expand in size once again.

When you are trying to lose weight, you might be focused on burning fat. However, it is important to remember that losing weight isn’t just about shedding fat.

It is also about building muscle. When you exercise, your body uses up the energy from fat stores, but it also uses protein to build and repair muscle tissue. This is why it is important to maintain a high-protein diet when you are trying to lose weight.

If you have stubborn areas of fat that won’t budge no matter how much you exercise or diet, you might be considering a fat removal procedure.

There are a variety of procedures available, including liposuction and non-invasive treatments like CoolSculpting. These procedures work by permanently removing fat cells from the body, so they can’t expand again in the future.

Lauren O’Connor, MS, RDN, RYT

Registered Dietitian

About – The Healing GERD Dietitian (

Masters in Nutritional Sciences from California State University, Los Angeles (CSULA)

The Science Behind Burning Fat

One aspect of having a fit body is thermogenesis, the process of burning fat to produce body heat. Brown Adipose Tissue (BAT), a type of fat in our body, plays a vital role in this process.

Proteins p62 and NBR1 in BAT also have a significant role in regulating thermogenesis.

What is Brown Adipose Tissue (BAT)?

Brown adipose tissue is a type of fat that is responsible for generating body heat or thermogenesis by burning fat.

Unlike other types of fat, BAT contains mitochondria that generate heat. This is why BAT is also known as “good fat” and is desirable in individuals. It is mostly found in infants, but adults with more BAT typically have a lower body mass index (BMI).

What is thermogenesis?

Thermogenesis is the metabolic process of burning carbohydrates or fats to generate heat in the body. It happens naturally in our body during exercise, digestion, or exposure to cold.

The Ultimate Weight Loss Guide: Tips from an Expert Dietitian

Boosting thermogenesis is popular in the weight loss industry which makes it crucial to understand how BAT works and how proteins p62 and NBR1 influence it.

How do Proteins P62 and NBR1 Affect Thermogenesis?

Proteins p62 and NBR1 are two important proteins that regulate autophagy – the body’s way of cleaning out dead cells and other waste material. They work together to target waste material during thermogenesis converting it into usable energy.

Recent studies have found that these proteins modulate the activity of mitochondrial uncoupling proteins (UCP1) in BAT. UCP1 regulates the thermogenesis process in BAT, so increasing its activity can help the body burn more energy.

Another study found that p62 and NBR1 also support the activity of brown adipocytes – fat cells that are responsible for thermogenesis. These proteins promote the survival of adipocytes, which helps maintain the BAT function in the long run.

Knowing how these proteins interact with each other provides the groundwork to develop efficient, safe, and novel weight-loss strategies.

Understanding how our body metabolizes fat is important, not just in reducing weight, but also in staying healthy in the long run, which is why education about proteins P62 and NBR1 is crucial.

How to get your body to burn stored fat in 9 steps that you can start today. Weight loss tips, subcutaneous and visceral fat, and all you need to know.

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