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Burning Fat: The Right Way


There are so many theories out there on how to burn fat and then there’s the right way. Trust me, I’ve tried it all. I’ve done everything from hot yoga to the Atkins diet to shed those pounds which never seemed to go away.

Through my transformation I learned about so many different ways of burning fat and the best practices to follow if you want optimal results. I’ve tried them all and now I’m going to give you a lowdown on what works and what doesn’t.

HIIT (High Intensity Interval Training) With Weight Training

Long gone are the days when you stuck to the same intensity throughout your cardio sessions. Research has shown (and I have seen through my own eyes) that HIIT not only burns more calories through your cardio session but also increases your metabolism rate for the next 48 hours.

Ideally you should be doing cardio and weights on alternate days to get the best results. Get a weight training schedule on days 1, 3 and 5 and mix that up with HIIT on days 2, 4 and 6. This is a well-rounded workout that ensures your metabolism rate is high right through the week and helps you put on just enough muscle so that you look toned when you lose weight.

Balanced Diet

People often tend to tie a diet to eating less. This is a huge misconception that people have that I would like you to wipe out of your memory. The key to a diet is eating right and eating in the right portions. Make sure you maintain your carbs : protein : fat ratio at 5:3:2 and you’ll be good. People often say that eat whatever you want as long as you’re meeting your macronutrient goals (or macros as it’s called), but not all calories are equal.  So even if you’re able to maintain your target number of calories for the day and the ideal macronutrient ratio, avoid eating junk food.

What To Eat And Not To Eat

Stay strictly away from refined carbs, sugar, high salt/sodium food and oily/greasy food, caffeine and alcohol. Foods with these ingredients in them not only make you put on weight but totally obliterates your kidney, liver, digestive system and arteries.

Eat a lot of protein to supplement your workout, along with fruits, vegetables, dry fruits and good carbs for breakfast and lunch (whole wheat pasta, brown rice and sweet potatoes are good examples). Avoid having a high carb meal at night as the excess carbs that your body can’t burn will be stored as fat.


I’m going to pull out another one of my cheats here and tell you how I add that extra little boost to my metabolism by not changing too much in my diet. The little secret lies in the water I drink. It’s just the same as the water you drink, except it’s cold, all day, every day. You might be wondering what big a difference cold water can make to weight loss; I’ll tell you exactly what.

When we consume cold water our body needs to bring it up to the body’s normal temperature and in doing that we tend to burn a lot of calories. Bringing cold water up to body temperature requires a lot of energy from the body which translates to calories being burnt! Drinking cold water through the day is said to increase metabolism rates by close to 30%. Isn’t it crazy what a simple little thing can do?

Follow these basic three principles and you’ll see a sea of change in the way you look and feel. Do this for just three weeks, you’ll feel so much better and you’ll get a barrage of compliments, you’ll want to keep the ball rolling!

We’d love to hear your thoughts on how you’ve tackled fat burning. Please do tell us what’s worked for you!

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Written by Ingrid Macher

Certified Health Coach, Certified Personal Trainer, Fitness Motivator - I have a passion for helping people change their lives. I started out helping my friends and now I give advice and tips to perfect strangers who have now become my friends. I love what I do and I wouldn’t change my life even if I could. This kind of happy is truly a gift and I’ll do whatever it takes to be able to give this gift to others.

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