• Vitamins & Supplements
  • Food & Drink
  • Sports Nutrition
  • Free From
  • Natural Beauty
  • Weight Management
  • Offers
  • Summer Shop
  • The Health Hub
  • Learn more Healthbox
  • Account
Track your order Delivery & Returns Help Centre My subscriptions

Customer Service

  • Contact us
  • Site map
  • Site map
  • Store locator

About us

  • Who are we
  • Working at Holland & Barrett
  • Press releases
  • Privacy & cookie policy
  • Terms & conditions
  • Holland & Barrett More
  • Holland & Barrett International
  • Corporate Social Responsibility
  • Modern Slavery Statement

Connect with us

Store
0370 606 6606
My account
Rewards
  • Sign in
  • How do I join?
  • What are the benefits?
  • FAQs
Holland & Barrett :: the good life
  • Menu
  • Account
  • Store
  • Basket
    Search for
    • Vitamins & Supplements
    • Food & Drink
    • Sports Nutrition
    • Free From
    • Natural Beauty
    • Weight Management
    • Offers
    • The Health Hub
    • Healthbox

    Home / Weight Management / Weight Loss / 10 easy ways to burn fat

    ways to burn fat
    ways to burn fat

    10 easy ways to burn fat

    Burning fat can be a real challenge. Whether it is in an attempt to improve your health or to get the look you are after, burning fat and toning up may well require changes to both your exercise routine and your diet.

    Luckily, there are some easy and quick ways in which you can burn fat.

    Here are some of our favourites that you can start today:

    Strength training

    Working out is the best way to burn fat. When most people think of fat loss workouts, they think of cardio, but strength training should not be overlooked.

    Strength training is designed to improve strength and endurance with repeated resistance movements. It includes lifting weights as well as using your body weight for squats, push ups and planks.

    Studies have shown that strength training is more effective than aerobic exercise alone when it comes to fat loss.1

    Eat more protein

    Adding more protein to your diet can help to keep you feeling fuller for longer, which will decrease your appetite and therefore reduce your calorie intake.

    Some studies have shown that eating more protein also helps you to lose belly fat.2

    Add more fat burning foods such as lean meat, seafood, eggs and dairy products to your diet or add a protein supplement.

    If you are vegan, then good sources of plant based protein include lentils, tofu and chickpeas.

    Get your eight hours of sleep a night

    Did you know that a lack of sleep can contribute to an increased appetite, changes in the hormones which cause you to become hungry and a higher risk of obesity?3

    Try to get at least seven hours of sleep each night. Stick to a regular bedtime, avoid screens and caffeine before bed and try some natural sleep remedies such as lavender, valerian and chamomile to help you drift off to the land of nod.

    Increase your soluble fibre intake

    Soluble fibre helps to absorb water and forms a gel, which in turn helps slow down food passing through your digestive system.

    This keeps you feeling full and so you will naturally end up eating less throughout the day.4

    HIIT workouts

    HIIT stands for High Intensity Interval Training and it is a type of high energy fat burning workout, which combines high intensity bursts of exercise with short periods of rest.

    This keeps your heart rate up and burns more calories in a short period of time, compared to other forms of cardio – perfect if you are busy!

    Studies have shown that HIIT workouts can burn up to 30 per cent more calories than other types of cardio when done for the same amount of time.5 This means that you can do a HIIT workout for just 15 minutes and still see results.

    You should do a combination of HIIT workouts and strength training during the week.

    Beginners should try PE with Joe on YouTube where fitness guru Joe Wicks leads you through live HIIT workouts each day.

    Cut down on sugar

    Eating foods containing sugar increases your cravings for more sugary foods.

    Foods that are high in sugar are often high in calories too and they will not fill you up, meaning you will need to eat more of them to satisfy your sweet tooth.6

    For a healthier option, swap sweets and chocolate for low calorie, naturally sweet foods such as dates, figs and pears or sugar free snacks.

    Start your day with exercise

    According to studies, working out first thing in the morning can help you to lose 20 per cent more fat than exercising after you have your breakfast.7

    Start your day with your workout and then follow up with a protein rich breakfast such as Greek yogurt, eggs or porridge, for a fat burning start to the day.

    Discover the 8 exercises that will help to burn fat.

    Eat more slowly

    Eating too quickly can lead to overeating. Slow yourself down by “mindfully” eating and concentrating on chewing each mouthful before you swallow.

    You sometimes still feel hungry straight after eating, so try to wait 20 minutes before you grab more food and see if you still want to eat more.8

    Reduce your portion sizes

    Reducing the size of your portions will help you to consume less calories.

    An easy way to do this is to eat from a smaller plate. We always feel the need to fill all the space available on our plates and so a smaller plate will help to reduce the amount of food you consume.

    Avoid alcohol

    We do not mean to be killjoys! The occasional alcoholic treat is fine but when you consume a lot of alcohol, the calories soon start to add up.

    Beer, alcopops and wine have some of the highest calorie content, so swap these for clear spirits such as gin or vodka and drink these with a diet mixer.

    Try to have at least a couple of days a week which are alcohol free to save extra calories on these days.

    Shop Weight Management

    Last updated: 28 January 2021

    donial hilal

    Author: Donia Hilal, Nutritionist

    • Joined Holland & Barrett: January 2018
    • Qualifications: Bsc in Nutrition, Registered Associate Nutritionist, Certification in Pre and Post Natal Nutrition

    Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018. Donia has 6 years experience as a Nutritionist and also works with clients on a one to one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.

    Donia has a special interest in; weight management, plant-based nutrition, pregnancy nutrition, special diets and disease risk reduction. Donia’s LinkedIn profile

    Sources
    1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487794/
    2 https://pubmed.ncbi.nlm.nih.gov/22284338/
    3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
    4 https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat
    5 https://pubmed.ncbi.nlm.nih.gov/25162652/
    6 https://www.redbookmag.com/body/health-fitness/advice/g643/burn-fat-yl/?slide=1
    7 https://www.health.com/weight-loss/best-way-burn-fat
    8 https://www.mensjournal.com/health-fitness/burn-fat-fast-100-ways/

    Tweet
    Follow on Instagram
    Weight Loss

    You may also like

    Best vegetarian diet for weight loss

    Article

    Best vegetarian diet for weight loss

    Since vegetarian diets are often full of fruits, vegetables, legumes, nuts, seeds and wholegrains, it..

    READ MORE...
    8 exercises to help burn fat

    Article

    8 exercises to help burn fat

    We all know that the key to burning fat is a healthy balanced diet and..

    READ MORE...
    Satiety – the diet and nutrition buzzword that could change the way you eat

    Article

    Satiety – the diet and nutrition buzzword that could change the way you eat

    What is satiety?  Satiety (pronounced say-tie-itty in case you were wondering) is something of a..

    READ MORE...

    Connect with us

    • Log in Register
    • rewards for life

    Customer service

    • Store locator
    • Contact us
    • Site feedback
    • Frequently asked questions
    • Delivery & returns
    • Site map
    • My account

    About us

    • Who we are
    • Working at Holland & Barrett
    • Press room
    • Privacy & cookie policy
    • Terms & conditions
    • Holland & Barrett More
    • Holland & Barrett International

    Brands

    • Holland & Barrett
    • Bootea
    • Dr Organic
    • Precision Engineered
    • Manuka Doctor
    • Good n Natural
    • Miaroma
    Register
    Click to verify if this website is operating legally

    Copyright © Holland & Barrett Retail Limited, 2017. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.