Carrying excess body fat not only affects how we look but also comes with significant health risks such as heart disease, type 2 diabetes, and more. Many of us also want to reduce body fat to achieve a leaner, more defined physique. So, how do you go about burning fat effectively and healthily?

Here are seven top tips to help you on your fat-loss journey.

1. Eat Real, Whole Foods

The foundation of any successful fat-loss plan is focusing on whole, nutrient-dense foods. By choosing real, whole foods, you give your body the nutrients it needs while consuming fewer empty calories. Whole foods, like fruits, vegetables, lean proteins, and whole grains, are naturally lower in calories and more filling than processed foods high in sugar and unhealthy fats.

Tip: Try to avoid refined sugars, heavily processed snacks, and ready-made meals. Fill your plate with fresh, minimally processed ingredients to help you feel fuller for longer without the extra calories.

2. Watch Out for Liquid Calories

It’s easy to overlook the calories in beverages, but they can add up quickly and sabotage your fat-loss efforts. Sugary drinks, alcohol, and even “healthy” smoothies can be calorie-dense without providing much nutrition. Sticking to water, herbal teas, or black coffee can help reduce your calorie intake without even thinking about it.

Tip: Keep an eye on alcohol consumption too—it’s loaded with empty calories and can reduce your ability to burn fat.

3. Strength Train

Building muscle through strength training is one of the most effective ways to boost your metabolism and burn fat. Whether you’re lifting weights, using resistance bands, or doing bodyweight exercises, increasing muscle mass helps your body burn more calories even at rest. Plus, strength training will tone your body, giving you a more defined look as you shed the fat.

Tip: Aim to incorporate strength training into your routine 2-4 times a week, focusing on compound movements like squats, deadlifts, and presses to target multiple muscle groups.

4. Incorporate Cardio

While strength training builds muscle, cardio is essential for increasing your calorie burn. High-intensity cardio, such as running, cycling, or interval training, can help create the calorie deficit necessary for fat loss. However, you don’t need to spend hours on the treadmill—short, intense bursts of cardio can be just as effective.

Tip: Find a form of cardio you enjoy, whether it's brisk walking, cycling, or dancing, and aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week.

5. Increase Your NEAT

Non-exercise activity thermogenesis (NEAT) refers to all the energy you burn outside of your formal workouts, such as walking, cleaning, or even fidgeting. Increasing your daily movement can make a big difference in fat loss over time, as it helps to burn additional calories without requiring a dedicated workout.

Tip: Simple lifestyle changes such as taking the stairs, walking more, or standing instead of sitting can help you burn more throughout the day.

6. Eat Enough Protein

Protein is crucial for fat loss. It helps to preserve muscle mass while you’re in a calorie deficit and keeps you feeling fuller for longer. Protein-rich foods, such as lean meats, fish, eggs, legumes, and Greek yoghurt, also have a higher thermic effect, meaning your body burns more calories digesting protein than it does with carbs or fats.

Tip: Make sure each meal includes a good source of protein to help stabilise your hunger and support muscle growth.

7. Prioritise Sleep

Sleep is often overlooked when it comes to fat loss, but it plays a vital role in managing your hormones and cravings. Poor sleep can increase your hunger hormone (ghrelin) and reduce your satiety hormone (leptin), leading to increased appetite and cravings, particularly for high-calorie foods. Not getting enough sleep also impacts your energy levels, making it harder to stick to your workout routine.

Tip: Aim for 7-9 hours of quality sleep each night to support your fat-loss efforts and overall well-being.

Conclusion

Burning fat and achieving a healthier, leaner body doesn’t have to be complicated. By focusing on eating whole foods, cutting back on liquid calories, incorporating strength and cardio exercises, increasing your daily activity, eating enough protein, and prioritising sleep, you can create a sustainable plan that works for you. Remember, consistency is key—small, smart changes over time will lead to lasting results.