How to Burn Fat

Burn Fat Vegetables

Everyone wants to burn fat. I believe deep down inside most people already know how to burn fat. In fact, the formula is deceptively easy.

Eat less calories  + Burn more calories = Fat Loss

Sounds easy right? Unfortunately, most people find it nearly impossible to do this for long because it’s difficult to stick to a diet or they think they don’t have time to workout. If you can maintain an effective diet (for example: the slow carb diet) and exercise on a regular basis you will burn fat.

Why worry about the calories and not fat or carbohydrates? I’m not saying ignore fats, carbs, proteins, etc. That’s all important but if you’re reading this post, it’s likely that you want to understand the basics first.

Let’s start at the beginning. To burn fat and have noticeable weight loss you need to understand your BMR (Basal Metabolic Rate). The BMR is the amount of calories used by the body in a resting state. Without knowing your BMR, you have no point of reference and no idea if you’re eating or exercising too little or too much. The formula used to calculate the BMR varies depending on the age, height, weight and gender. For example, a 30-year-old 6′-0″ tall man weighing 200lbs will have a BMR of 1907 calories/day. If you are a 25-year-old 5′-6″ tall woman weighing 120lbs you will have a BMR of 1308 calories/day.  If you need a simple BMR calculator, try bmrcalculator.org.

Now that you have your BMR, knowing how many calories you need to consume in order to burn fat becomes much easier. It’s important to know that eating correctly is more effective in fat burning than working out and eating poorly. It’s easy to get the calories nowadays as almost all foods, including most restaurants, display the nutritional information for customers to see. Tracking this information is critical in your fat burning journey, as boring as it may be.

Most people focus on the fat or carbs when looking at the nutritional data. That’s important, especially when you’re getting more detailed in your diet plan. But if you’re just starting out, focusing on just the calories will overwhelm you less and keep you focused. Keep in mind that fat, carbs, protein, etc. all contain calories. Fats usually contain 9 calories per gram, carbs contain 4 calories per gram and protein contains 4 calories per gram (this is sometimes called the 4-9-4 rule, the 4-4-9 rule or 9-4-4 rule, depending on who you speak to).

All you have to do is consume less calories than you burn per day and you will burn fat (lose weight, etc.)

You can boost your fat loss by being more active during your day. If you do some light workouts, two or three times a week you can boost your daily calorie use an average of 650 calories a day. The more active you are the more calories you will burn.

Please note that this can be taken too far! If you consume fewer calories than your body requires per day you will lose weight initially but soon your metabolic rate (metabolism) will slow down and it will be even harder to lose weight. In addition, there may be severe health issues when depleting your body of the calories it requires to function.

Always consult a doctor before attempting to do any nutrition or exercise plan mentioned on this site.

Slow Carb Diet and Why It Works

Slow Carb Diet Chorizo Burger

I first read about the Slow Carb Diet in The 4-Hour Body by Tim Ferriss while in an airplane on my first trip to San Francisco. As soon as I returned from my trip, I immediately followed the diet and was on it for about 3 months. It worked! I went from 230lbs to 199lbs with barely any working out.

I should have known it would work, it’s a low carb diet. In fact, the slow carb diet is nearly identical to the paleo diet (also known as the caveman diet) which is also a low carb diet.

So why do low carb diets work? Because by reducing your simple carbohydrate intake, you also reduce your insulin production in your body. This forces your body to use it’s own fat deposits as the energy store. I knew this was a great way to burn fat before I even read the book. I’ve actually done low-carb diets a few times before but I’ve never been able to stick to it.

Why did the slow carb diet work for me? Three reasons…

  • The cheat day. This simple mind trick is all it took for me to stick with it for longer than a week and the main reason most people will love the slow carb diet. The idea that you could stuff yourself with anything you want in that 24-hour period was worth the work for me. Not the healthiest way to go about a cheat day, but as a fat kid at heart I took advantage of it. This cheat day is actually necessary because it gives you something to look forward to but also because it avoids your body from going into starvation mode which actually stunts your fat loss progress.
  • Simple rules, such as “Rule #1: Avoid ‘white’ starchy carbohydrates”. All you have to avoid is the “white stuff”, except veggies (ex. cauliflower). Anything fried, pasta, rice, etc. is outlawed. That one rule alone is easy to remember and follow. There are only a few rules and they’re all idiot-proof.
  • A basic list of foods to eat. Nothing fancy but nothing too limiting. A great way to know what to eat right off the bat. This has stumped many people that I know because they just want a simple list of what’s “okay” to eat.

Having trouble thinking of slow carb diet and low carb diet recipes? Have a look at these sites: