Despite the fat loss claims of many weight loss pills and ‘fat-burning’ supplements, the only healthy way to burn fat is to reduce calories and increase physical activity. These two things increase calorie burn, protect against muscle loss and raise your resting metabolic rate. Exercise in particular keeps your body working efficiently, raises your motivation to lose weight and helps you to maintain a healthier ‘weight loss lifestyle’.
How Greater Activity Helps You to Lose Fat
Let’s say you drink 1 cup of full-fat milk (approx 150 calories).
- If you jump rope, you can burn off all these calories in about 14 minutes.
- If you walk at 3mph, you can burn off these calories in about 30 minutes.
- In addition, exercise helps to raise your metabolic rate, which makes it easier to lose weight.
- Finally, exercise also helps you to lose fat by boosting your motivation to stick to your fat loss program.
Note: all calorie-burn figures are approximate. They are based on a 150 pound woman. If you weigh more, you’ll burn more calories. If you weigh less, you’ll burn less calories.
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How to Burn Fat
In order to lose fat we need to adopt 2 regular habits. We need to cut food calories we consume and burn off more calories by exercising more.
Fat-burning diet supplements don’t help us to lose weight because they are not effective in helping us to reduce calories long-term or take regular physical exercise.
Burn More Fat by Eliminating a Bad Weekly Habit
A 9oz serving of refried beans contains about 357 calories.
It is not an ideal food if you want to lose fat.
By NOT eating these refried beans, once a week, you reduce your calorie intake by about 18,564 calories, per year.
In body weight terms, this is equal to 5.3 pounds of weight.