11 Simple Tips: How to Lose Body Fat

how to lose body fat

How to Burn Body Fat Efficiently

Burning off excess fat can prove to be quite a challenge, regardless of whether you are looking to slim down or improve your overall health. There are numerous hacks and shortcuts that influence the rate at which you burn body fat which is fortunately very easy to implement.

Let’s burn body fat efficiently

Including supplements, easy-to-follow diets, and habits, here are 11 simple tips to optimize the way you burn body fat and help you burn body fat efficiently.

1. Stay Hydrated

Drinking water helps you lose weight? Yes, I was as skeptical as much as you were when I heard this, but it is true. Water boosts your metabolism, cleanses your body of waste, and acts as an appetite suppressant, all while being calorie-free and natural.

If you are looking to take a step further, drinking cold water makes your body burn more calories because it needs to work harder to warm the water up. This is why doctors recommend 8 to 10 cups of water every day.

2. Reduce Stress Levels

Generally, we all know stress is bad. But what many people don’t know is that besides its psychological effects, stress affects your body as well.

It triggers your adrenal glands which in turn produce cortisol, or more commonly known as the stress hormone.

Cortisol increases your appetite as a response to your body thinking you’ve used calories to deal with your stress, even though you haven’t. Engaging in pleasurable activities such as yoga and meditation are some effective methods when it comes to stress relief.

3. Cut Down on Alcohol

According to a study conducted by the American Journal of Preventative Medicine[1] People who are heavy drinkers (4 or more drinks per day) have a 41 percent higher risk of becoming overweight compared to people who don’t consume alcohol on daily basis.

11 Simple Tips That Burn Body FatThis is mainly due to alcoholic beverages being highly caloric, as an average bottle of beer contains at least 150 calories. Excess alcohol slows down your metabolism, and it can also be stored as body fat, so decreasing its consumption definitely helps you.

4. Drink Green Tea

Green tea can help you lose weight, as shown by several studies. Flavonoids and caffeine found in green tea, elevate metabolic rate and increase fat oxidation.

Catechin, a flavonoid inside tea leaves, breaks down excess body fat, while both catechin and caffeine increase the amount of energy the body uses. Long-term usage of green tea can help you burn as much as 190 more calories per day than an average person (2000 calories).

5. Brown Fat

Not all types of fat work against you, and that is the case with brown fat. Unlike white fat which stores calories, mitochondria-packed brown fat cells produce heat and burn energy.

It was once thought that only babies had brown fat, but it was later discovered that people with lower body mass index (BMI) tended to have more brown fat.

In order to activate your brown fat cells, spending time in a cold environment does the trick. It’s a natural way of making your body burn extra calories in order to heat up, so don’t be going for a walk on a chilly day.

6. Do Weight Exercises

It is a common misconception that weight exercises are only for people who desire to increase their body mass, which is completely false. Unlike aerobic exercise, weight training helps you burn calories at rest for up to 40 hours after working out.

Weight training increases your muscle mass which in turn burns more calories for you. You can find the best natural supplements for muscle mass here. So don’t be slow to hit the gym frequently, As it is a sure quick ways to lose weight.

7. Eat More Fat

By consuming more good fats, you will build muscle, lose fat and relieve some of that muscle and joint pain you feel after an exhausting workout or a long day at work. And it doesn’t end there, as a myriad of health benefits come from eating healthy fats.

Some examples include omega-3s (found in fish and nuts), as well as the monounsaturated kinds which include egg yolks, fish oil, peanut butter, olive oil and etc.

If you are not afraid of going on a diet, a ketogenic diet is a good way to maximize the intake of healthy fats.

8. Intermittent Fasting

This is a diet pattern that involves cycling between periods of eating and fasting. It is a good way to enhance both weight and fat loss, as it stabilizes blood sugar and decreases inflammation.

A recent study[2] looked at the effect of alternate fasting, a type of intermittent fasting, which includes fasting every second day. Over a period of 3 to 12 weeks, people have reduced their weight up to 7%, and they have lost around 11 pounds (5 kg) of body fat.

Eat Stop Eat, the 16/8 method and the 5:2 diet are some types of intermittent fasting.

9. Try Diet Pills

Keeping your digestive tract working in perfect order is super important when it comes to losing weight and burning fat. The bacteria in your gut play a role in almost everything, ranging from immunity to mental health.

Taking diet pills containing probiotics necessary to process food rapidly is a quick and easy way to get in a concentrated dose of them.

10. Put More Fibers in Your Diet

If you like the feeling of fullness and enjoy eating natural, unprocessed food then adding high fiber food to your diet shouldn’t be a problem for you.

Just to show an example, an increase of 14 grams of fiber per day can result in a 10% or more decrease in calorie intake.

High-fiber foods are easily accessible and they include fruits, vegetables, nuts, seeds and etc.

11. Replace Cooking Oil with Coconut Oil

It is one of the healthiest fats you can eat, as shown by the fact that coconut oil boosts your metabolism and decreases the amount of fat you store.

Just without changing their diet, countless examples of people have lost an average of 2.86 cm (1.1 inches) from their waists.

The recommended dose is 2 tablespoons of coconut oil per day.


All it takes to lose weight is effort, commitment and perseverance. There are no magic solutions.

The points outlined in this article are a sure recipe for success and they are very easy to implement into your life. So don’t waste time, and start shredding those fats today!

11 Simple Tips: How to Lose Body Fat