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12 Sustainable Methods To Burn Fat


Staying fat isn’t a healthy way of leading life. People with excessive fat may experience multiple health conditions like heart problems, diabetes, hypertension, etc.

Hence, they should focus on burning excessive fat to lead a healthy life. People follow numerous methods, like medications, supplements, etc., to shred some weight.

But, all these attempts give a short-term result. Hence, this article will list some sustainable and long-lasting methods you should thoroughly follow to lose fat. 

Sustainable Methods to Burn Fat

  1. Snacking Plays A Vital Role

    You would be excited to know that snacking between meals helps reduce fat.

    People eating snacks between important meals prevent overeating and help maintain optimum hormone and blood sugar levels.

    But, quality and type of snacks are quite important during fat loss.

    People consuming carbohydrate-rich snacks may fulfill their hunger but spoil their diet routine. Hence, you should understand what to eat in between your meals. 

    You may[1] consider consuming protein-rich snacks or fiber-rich fruits to keep yourself full for an extended period.

    Moreover, proteins and fibers are highly useful in facilitating the fat loss process.

  2. Increasing Cardio Activities

    Cardio activities significantly benefit in losing fat. You could quickly boost fat loss by adding a few cardio exercises to your daily routine. 

    Cardio activities aren’t challenging, as a brisk walk for a while after the meal could be a cardio exercise.

    Cardio activities after meals could[2]improve digestion and insulin sensitivity which may aid fat loss. 

    You could choose from a wide range of cardio exercises. Some commonly performed cardio exercises are power walking, running, swimming, rowing, cycling, etc.

    But, you may boost the intensity by adding a few HIIT sessions to your workout routine. Some people recommend weight training over cardio exercises for increased fat loss.

  3. Include Strength Training

    Strength training is mainly recommended for people losing weight.

    The muscles contract against resistance during these exercises, resulting in increased muscle mass and strength.

    Generally, strength training includes exercises like weight lifting, squats, push-ups, etc.

    Strength training could[3]be significantly helpful in boosting the fat loss process.

    Primarily, people doing strength training experience a decrease in visceral fat, i.e., the fat surrounding belly organs.

    Moreover, these exercises could comparatively burn more fat than aerobic exercises.

    Alongside burning fat, these exercises may help retain the fat-free mass in the body.

    Such actions result in an increased metabolic rate at rest; hence, you would burn more calories while resting. 

  4. Add Protein-Rich Food To Your Diet

    You may know protein helps build muscles. But, protein intake could also initiate fat loss in an individual.

    Hence, you should start including high protein-rich food items like yogurt, milk, eggs, meat, etc., in your diet. 

    High protein-containing foods could[4]help reduce the appetite and burn deposited fat.

    Moreover, consuming a protein-rich diet may help reduce fat accumulation and obesity.

    Furthermore, increasing protein concentration would restore muscle mass and metabolism while losing weight. 

    People consuming quality proteins in their diet may feel full with minimum calorie intake.

    Moreover, it may lower your food intake resulting in increased usage of fat for energy.

  5. Sleep Has A Role In Fat Loss

    The most affected thing in the busy world is sleep. Thus, lack of sleep may result in an accumulation of fat or interfere with the weight loss process.

    Hence, you should focus on getting at least 6-8 hours of sleep per night for better weight and health. 

    The human body’s metabolism is highest at night, especially while sleeping. Hence, getting a sound sleep would result in optimum fat loss.

    But, people lacking sleep may[5]experience situations like alternation in hunger hormones and increased appetite, which may alter fat loss.   

    Staying up at night may result in late-night snacking, increasing the fat intake.

    Hence, you should get into a regular sleep cycle and avoid consuming heavy meals and caffeine before sleep. 

  6. Switch To Unsweetened Beverages

    Sweetened beverages are good for taste buds but not for health. Such drinks could increase sugar levels, fat concentration, etc., in the body leading to an unhealthy body.

    Hence, you should[6]start consuming unsweetened beverages to stay on the safer side. 

    Sweetened beverages offer low nutrition and high calories, which would disturb your daily calorie intake.

    Moreover, consuming these beverages may accumulate excess belly fat. Here, switching to unsweetened beverages would promote sustainable fat loss in the long term. 

    You may consume water over unsweetened formulated beverages to lose fat.

    Drinking a glass of water before a meal would reduce hunger, lower calorie intake, and make you feel full.

    But, you could consume some unsweetened beverages like green tea, ginseng tea, etc., with higher health benefits. 

  7. Reduce Consumption Of Processed Carbohydrates 

    Unknowingly, people consume multiple food items containing processed carbohydrates.

    The regularly consumed food items like chips, bread, pasta, cereals, fruit juices, etc., contain a high amount of processed carbs which promote fat accumulation in the body.

    Hence, you should[7]avoid these processed carbohydrates to lower the fat concentration. 

    Carbohydrate consumption elevates the sugar level by releasing insulin into the bloodstream.

    Such an influx of sugar results in increased usage of carbs and sugar as energy sources.

    Hence, the body fails to use fat as the primary energy source resulting in reduced fat burning.

    Moreover, people controlling carbohydrates and sugar intake would easily manage their appetite, which is essential for fat loss. 

  8. Monitor The Fiber Intake

    Fibers aren’t highly considered when preparing a diet plan. But, people including fibrous foods like fruits, vegetables, high-fiber cereals, etc., in their diet would be ahead in losing fat.

    Controlled intake of fibers may help promote fat loss and weight management. 

    Consuming optimum fiber would[8]help regulate bowel movements and maintain gastrointestinal health.

    Fibrous food would help keep you full for a longer period, preventing overeating. Moreover, fibers would help smoothen the digestive process and lower digestive discomforts. 

    But, uncontrolled intake could act oppositely for the consumers. Sometimes people consuming excessive fiber suffer from bloating and constipation.

    Hence, you should monitor the fiber intake or prepare a diet plan with the required amount of fiber. 

  9. Managing Stress Could Help

    Stress management is a crucial thing to do while thinking of losing fat. Whether internal or external stress, it may impact the overall fat loss process.

    Hence, you should[9]start lowering stress to get the best advantage. But how could an individual do so?

    Sleep could be a helpful factor for stress management. People who want to manage stress should take at least 6-8 hours of sleep daily.

    External stress management could be done by focusing on decreasing workloads.

    You may skip the workout routine, and go for a long brisk walk to calm down your body.

    Hence, by doing such activities, you lower your stress hormone, i.e., cortisols, and manage stress comfortably. 

    Lowering cortisol is highly essential in reducing fat content. Increased cortisol concentration may signal the body to store fat.

    Hence, you should opt for stress relieving methods like yoga, meditation, etc., to lower stress.

  10. Try Intermittent Fasting 

    Intermittent fasting is a widely followed method to lose weight. During such fasting, people are restricted from eating for most of the day and are allowed a few hours to eat.

    For example, intermittent fasting gives you a window of 6-8 hours for controlled eating and fasting for the rest of the day.

    Hence, in such a way, your body experiences a calorie deficit resulting in forced usage of fat as the energy source, leading to excess fat burn. 

    You may[10]find different fasting patterns followed during intermittent fasting. But, such fasting methods may create an unhealthy relationship with food.

    Hence, you should consult any dietitian or doctor before following intermittent fasting for weight loss. 

  11. Include Probiotics In The Diet

    You may rely on probiotics or friendly bacteria to lower the fat content in the body.

    Generally, these bacteria could be found in the gut and play a significant role in boosting immunity and maintaining mental and physical health. 

    People consuming probiotic-rich foods or supplements like tempeh, kefir, sauerkraut, etc., could[11]help increase the fat-burning process.

    Moreover, these bacteria may help for sustainable and long-term weight management. 

    You may observe a significant change in body weight, fat percentage, and BMI after regularly consuming probiotics.

    Some strains of the bacterial genus Lactobacillus have been considered a potential probiotic for weight management and fat loss. 

  12. Create And Follow The Goals

    You should have a goal to achieve to get the desired results. Hence, you should start by creating long-term and short-term goals and set strict deadlines.

    These goals would help you stay motivated during the fat loss process and may help you manage weight properly. 

    Alongside creating the goal, you should focus on following the plan with the disciple. If you have planned a diet, you should never miss or interfere with your diet.

    Moreover, you should be serious with your workout plan to get the best results. Never try to skip any routine, as it may spoil all your efforts. 


Fat loss is a slow process, but you may quickly achieve it by following the right plan and consistency.

If you want to lose fat, you should follow the methods mentioned above. But, create a mix of at least two or three methods to get the desired results.

If you want to change your diet plan, you should consult any doctor or dietitian to get the best advice. 


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
  1. Making one change — getting more fiber — can help with weight loss Available From:https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721
  2. Carla E. Cox Role of Physical Activity for Weight Loss and Weight Maintenance Diabetes Spectr. 2017 Aug; 30(3): 157–160. doi: 10.2337/ds17-0013
  3. Leslie H. Willis,Cris A. Slentz,Lori A. Bateman et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults J Appl Physiol (1985). 2012 Dec 15; 113(12): 1831–1837. Published online 2012 Sep 27. doi: 10.1152/japplphysiol.01370.2011
  4. Jaecheol Moon and Gwanpyo Koh Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss J Obes Metab Syndr. 2020 Sep 30; 29(3): 166–173. Published online 2020 Jul 23. doi: 10.7570/jomes20028
  5. Jean-Philippe Chaput and Angelo Tremblay Adequate sleep to improve the treatment of obesity CMAJ. 2012 Dec 11; 184(18): 1975–1976. doi: 10.1503/cmaj.120876
  6. Vasanti S Malik, Matthias B Schulze, and Frank B Hu Intake of sugar-sweetened beverages and weight gain: a systematic review Am J Clin Nutr. 2006 Aug; 84(2): 274–288. doi: 10.1093/ajcn/84.1.274
  7. Osama Hamdy, Mhd Wael Tasabehji, Taha Elseaidy et al. Fat Versus Carbohydrate-Based Energy-Restricted Diets for Weight Loss in Patients With Type 2 Diabetes Curr Diab Rep. 2018; 18(12): 128.Published online 2018 Oct 17. doi: 10.1007/s11892-018-1103-4
  8. Derek C Miketinas, George A Bray, Robbie A Beyl Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study J Nutr. 2019 Oct; 149(10): 1742–1748.
    Published online 2019 Jun 7. doi: 10.1093/jn/nxz117
  9. Niovi Xenaki, Flora Bacopoulou, Alexandras Kokkinos Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial J Mol Biochem. 2018; 7(2): 78–84.Published online 2018 Oct 3.
  10. Stephanie Welton, Robert Minty, Teresa O’Driscoll, et al. Intermittent fasting and weight loss
    Can Fam Physician. 2020 Feb; 66(2): 117–125.
  11. Probiotics: What You Need To Know Available From: https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know

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