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If you want to lose weight, you need to burn fat. And if you want weight loss results that last, you need to burn more body fat on a regular basis. But it’s certainly doable, especially if you take steps everyday to achieve long-term results. So review the following tips for how to burn more body fat and add them into your daily routine. Doing so will help make sure you’re in a better place going forward.

How to Burn More Body Fat: 10 Must-Follow Tips For Success

1. Start The Day With A Healthy Breakfast

Within an hour of getting out of bed in the morning, make sure to eat a balanced breakfast with lean protein, healthy fats, and good carbs. Try a hearty meal of steel-cut oats and berries made with almond milk for added nutrition and avoid those breakfast bars with added sugar. They may be quick and easy to grab, but a lot of them have preservatives, added sugar and are made of non-whole ingredients.

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10 Tips for How to Burn More Body Fat

2. Get Moving

Exercise is so important when trying to burn more body fat. Essentially you want to things that keep you moving throughout the day. And if you choose something you truly enjoy, you’re more likely to stick with it in the long term. Fortunately there are many options to choose from including walking fast, biking, jogging, skating, swimming, dancing, and hiking.

At work, if you have a sedentary job (and a really nice boss), you can ask for a stand-up or treadmill desk. Tell your boss there’s proof that sitting more than four hours a day can be a detriment to your health. If you work for yourself or work from home, it makes it a little easier to keep moving.

To keep moving, I recommend setting a timer to take a break every 25 minutes or so to take a brisk walk or do jumping jacks for a few of minutes. Or try these quick 5 minute warm ups that get the blood flowing to every part of your body, including your brain.

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3. Add Daily Cardio

In addition to moving more, you should include at least thirty minutes of cardio every day. That can be anything that raises your heart rate for that amount of time such as running, fast walking, dancing, or other movement. You’ll know you’re getting the right level of cardio when you find it challenging to carry a normal conversation and impossible to sing.

Try these 10 minute workouts to not only slim down your belly, but to also burn more body fat. To get the suggested amount of cardio every day, do each one three times, or use any combination of the three workouts for a total of 30 minutes.

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4. Add Regular Strength Training

In addition to daily cardio, you need to include strength training at least three times a week. This can be done with resistance training such as workouts that use resistance bands or exercise that include weight lifting.

Try these workouts you can do anywhere with little to no equipment and can be done in 30 minutes or less. They incorporate strength training and intervals for the most effective way to burn fat in less time. Click here to see the workouts.

For resistance bands, we recommend the Tribe 11pc Resistance Band Set.

Emma and Rose Pick: Tribe 11pc Resistance Band Set - with Door Anchor, Handles, Ankle Straps - Stackable Up To 80lbs - For Resistance Training, Physical Therapy, Home Workouts
Emma and Rose Pick: Tribe 11pc Resistance Band Set

5. Drink Plenty of Water

To eliminate fat and to properly digest nutrients, you must stay hydrated. So be sure to drink half your body weight in ounces of water or at least eight glasses of water a day. Drink more if you sweat, ingest caffeine, or if the weather is dry or hot.

Here’s a tidbit of information. Did you know that by the time you feel thirsty, you’re already dehydrated? Don’t wait until this happens to take a sip.

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I recommend starting off with 8 ounces of water first thing in the morning, followed by another 8 ounces 30 minutes later. Then throughout the day continue to sip water. Although it may seem like a lot at first, your body will become accustomed to it.

If you find plain water boring, try infusing your water with lemon, cucumber and ginger or other fresh fruit for flavoring. These Live Infinitely infuser water bottles make it easy and don’t leave bits of fruit to choke on when taking sips.

Emma and Rose Pick: Live Infinitely 32 oz. Infuser Water Bottles - Featuring First Ever Gel Freezer Ball Infusion Rod, Flip Top Lid, Larger Dual Hand Grips & Recipe Ebook Gift
Emma and Rose Pick: Live Infinitely 32 oz. Infuser Water Bottles

Related Article: 10 Effective Tips For A Flat Belly

6. Eat Fruit

Some may think fruits like avocados and bananas are no good for you. But in actuality, any fruit is good so eat up! However, if you choose fruits higher in sugar content, eat them in moderation.

Here are some fruits that are high in fiber, low in natural sugar, and are whole food.

  • Avocado
  • Blackberries
  • Blueberries
  • Cucumbers
  • Kiwi
  • Lemon
  • Grapefruit
  • Raspberries
  • Strawberries

Related Article: Top Ten Power Packed Foods

7. Eat Vegetables

Vegetables of all kinds are good for you and there are really no “bad” veggies. Not even potatoes. But pay attention to what you put on them, because you don’t want to put on fat with bad toppings.

So at all meals, aim to fill half your plate with vegetables and skip added fat, salt, or sugar. You’ll feel full faster, reap the benefits of all the nutrients, and get needed fiber.

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8. Take Supplements

Now even if you eat a good diet, you may need to add supplements. First have your doctor test your vitamin B12 and D levels and ask if you have any other vitamin deficiencies you should take care of.

One supplement we have in my home is the Amazing Grass Green Superfood. It’s an easy way to get added nutrients into your daily diet.

Emma and Rose Pick: Amazing Grass Green Superfood
Emma and Rose Pick: Amazing Grass Green Superfood

For a list of our top recommended supplements, see Resources.

9. Reduce Stress

Stress can lead to high levels of cortisol which can in turn cause a build-up of body fat, especially around the belly. And people with a lot of excess belly fat are more likely to have cardiovascular issues or diabetes. So to prevent this, try deep breathing techniques, yoga, meditation, reading or listening to audiobooks, listening to soothing music or other stress-reducing activities.

In tip #2 we talked about setting an alarm to take a break every 25 minutes or so to get moving. Use that same alarm to take a few deep breaths and release tension.


10. Sleep Like A Baby

Good sleep, and the right amount of sleep, is essential if you want to burn more body fat and achieve overall weight loss. Most of us need between seven to nine hours each night. So find out how much you need by going to bed earlier each night. Then when you get to the point where you’re able to wake up without an alarm to start your day, you’ve found your ideal sleep duration.

On weekends, you should go to bed and rise each morning the same time you would during the week. I know it’s challenging, but if you want to burn more body fat, you need your sleep.

To help you sleep turn off all electronics at least 30 minutes before going to bed or read a book to help you relax.

To stay asleep, use a sound machine for white noise and wear an eye mask to block out light.

Try Lonfrote Deep Molded Sleep Mask, with ear plug and carry pouch lightweight & comfortable eye mask, Super Soft Material (Black).

Burn More Body Fat: Lonfrote Deep Molded Sleep Mask
Emma and Rose Pick: Lonfrote Deep Molded Sleep Mask

Related Article: Fell Off the Diet Wagon? Tips to Get Back On Track

Let’s Get Started

Burning fat for long-term weight loss is doable when you know what to do. And if you do at least one or two of the above tips each day and avoid things like skipping exercise or skimping on sleep, you’ll be well on your way to achieving your goal.

Now make sure to periodically review this list of tips for how to burn more body fat to remind yourself of what to do. Doing so will help keep you on the right track.

So tell me, is losing weight important to you? Which tips are you already doing? Which ones are you going to start? Comment below. I’d love to know.

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23 comments on “How to Burn More Body Fat: 10 Must-Follow Tips For Success”

    • Congratulations! Oh it’s so important to get back to taking care of yourself postpartum. If you’re in a good place, you’ll be able to take care of your little one better. It’s rough when you’re feeling out of shape and dragging during the day. Everything, including raising a child, is more manageable when you feel energized and in good shape.

  1. Great tips!! I’m trying to get in a breakfast every morning–didn’t realize one should eat within one hour of waking up 🙂 also yes to cardio…there are fun ways to get it in like you mentioned–and dancing is a great way!

    • You’re basically fasting during the hours you’re asleep so it’s important to get good nutrients into your body within that first hour. Yup, you can really break a sweat dancing and it’s fun 🙂

    • Sleep is a tough one, but it makes a world of difference. I’ve got lots of workouts you can choose from that include strength training at Workouts. Take a peek when you get a chance.

    • Yes, you’re right. Someone needs to create an app that knows when we’re about to do something unhealthy and calls us out on it. But in a nice way, so I don’t smash my phone because of it haha.

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