How to burn more body fat?
One of the best tools to reach fat(max).
I recently saw a patient who has struggled with weight for a long time. She said, “I’ve been told to diet and exercise forever, and I’ve tried without success. But no one has clearly explained what mix of diet and exercise can help me burn fat, not just what I’m eating, and not just get fit.” I am writing this article to help answer her question.
Burning body fat is a goal that resonates with many, but achieving it requires more than the age-old advice of "diet and exercise." Understanding the mechanisms behind how your body selects and burns fuel can unlock a more strategic and effective approach to fat loss. This is not just about reducing calories or moving more; it’s about tapping into your body’s unique energy systems, optimizing fat oxidation, and sustaining these changes in the long term.
The concept of Fat(max) is central to this conversation. Fat(max) refers to the exercise intensity at which your body burns the highest proportion of fat relative to other energy sources. For most people, this occurs at a moderate intensity, around 70% of their maximum heart rate. Activities like brisk walking, light jogging, swimming, or cycling often fall into this range. Exercising at Fat(max) not only maximizes fat burning during the activity but also preserves muscle mass, making it an ideal strategy for sustainable fat loss. Imagine your body as a hybrid car, capable of switching between fuel sources; at moderate intensity, the balance tilts heavily in favor of fat, rather than glucose or the glycogen stored in your liver and muscles.
But exercise alone isn’t enough to drive the metabolic shifts required for efficient fat burning. What you eat—and when you eat—profoundly influences your body's ability to utilize fat as a primary fuel source. Low-carbohydrate, moderate to high-fat diets, such as ketogenic diets, are particularly effective at encouraging this shift. By severely limiting carbohydrates, your body depletes its glycogen stores in the liver and muscles and begins producing ketones from stored fat, creating a metabolic state called ketosis.
In ketosis, your brain and muscles rely on fat-derived ketones for energy, leading to increased fat oxidation. Combining this dietary approach with moderate-intensity exercise —which achieves fat(max)— can amplify fat burning, especially when training is done in a fasted state. Training before breakfast, for instance, forces your body to rely on stored fat —rather than glucose or glycogen—for energy production, since glycogen reserves inside the liver and muscles are low after an overnight fast.
Protein and dietary fiber also play pivotal roles in the fat-burning equation. Protein supports lean muscle mass, which is critical for maintaining a higher metabolic rate, while dietary fiber stabilizes blood sugar levels and promotes satiety, reducing the likelihood of overeating. Meals rich in lean protein, healthy fats, and fibrous vegetables not only align with your body's fat oxidation pathways but also create a sense of fullness that helps you adhere to your goals. Furthermore, these balanced meals minimize insulin spikes, preventing sugar crashes, insulin resistance, and excess fat storage.
How to lose more visceral (or belly) fat? While moderate-intensity continuous training (MICT) is effective at targeting Fat(max), incorporating high-intensity interval training (HIIT) can accelerate fat loss by reducing visceral fat—the type that surrounds your organs and poses significant health risks. HIIT involves alternating between short bursts of intense effort and recovery periods, creating a post-exercise calorie burn effect that extends for hours. This combination of MICT and HIIT offers a comprehensive approach to fat loss, addressing both subcutaneous and visceral fat stores.
Mitochondria, the powerhouses of your cells, are key players in this metabolic dance. These organisms are responsible for converting glucose or fat into usable energy through processes called oxidative phosphorylation or beta-oxidation, respectively. Regular aerobic exercise enhances mitochondrial function, increasing their ability to utilize fat efficiently. Supporting mitochondrial health through your diet is equally important. Omega-3 fatty acids from fish oil, polyunsaturated fats, and nutrients like L-carnitine and coenzyme Q10 enhance mitochondrial efficiency, further boosting your body's capacity to burn fat.
Mitochondria, the energy powerhouses of cells, are essential for fueling the body and regulating calcium, signaling molecules, hormone production, and cell health.
Sleep, often overlooked in discussions about fat loss, is another vital factor. During slow-wave sleep, your body’s deepest sleep stage, fat oxidation is at its peak. Conversely, sleep deprivation disrupts these processes, leading to impaired glucose regulation and reduced fat metabolism. Prioritizing seven to nine hours of quality sleep each night is not just a luxury—it’s a necessity for those aiming to optimize their fat-burning potential.
Intermittent fasting (IF) offers another layer of strategy by promoting metabolic flexibility. When you fast, your body depletes glycogen stores and shifts to burning fat for energy. Fasting windows, such as the popular 16:8 regimen, where you fast for 16 hours and eat within an eight-hour window, can help maintain this fat-burning state without compromising muscle mass. IF not only enhances fat oxidation but also aligns well with modern lifestyles, making it easier to integrate into daily routines than continuous caloric restriction.
Bringing Everything Together For My Patient.
A holistic fat-burning strategy combines exercise, diet, and lifestyle changes into a cohesive plan. Begin with a foundation of MICT, performing moderate-intensity workouts three to four times a week at your Fat(max) zone. Add one or two weekly HIIT sessions to target visceral fat and enhance post-exercise calorie burn. Incorporate fasted workouts for an additional boost to fat oxidation. Complement this with a diet that emphasizes low-carbohydrate, a good amount of healthy fats, and moderate-protein meals, along with plenty of fiber to stabilize blood sugar and support satiety. Eat strategically, fasting or consuming low-glycemic foods before exercise, and reserving carbs for post-exercise recovery. Eliminate carbs with high glycemic index.
Beyond exercise and diet, focus on sleep and stress management. Consistent, high-quality sleep regulates hormones that control hunger and fat storage, while chronic stress can derail your efforts by increasing cortisol, a hormone that promotes fat accumulation, particularly in the abdominal area. Engaging in relaxing activities and maintaining a consistent sleep schedule contribute to a fat-burning-friendly environment.
Burning fat isn’t about quick fixes or crash diets. It’s about understanding your body’s unique metabolic processes and making informed, sustainable choices that align with your goals. By combining the science of Fat(max), the benefits of ketosis, the precision of intermittent fasting, and the supportive role of sleep and mitochondrial health, you can create a personalized roadmap to efficient and lasting fat loss.
Some books that I recommend to help you stick to a fat(max) routine:
Atomic Habits, by James Clear
Six Factors to Fit, by Robert Kushner
Get Up! By James Levine
The Obesity Code, by Jason Fung
