When it comes to fat loss, the usual advice—eat less, move more—only scratches the surface. Science-backed strategies can make the process more efficient, and some of them may surprise you. Here are five lesser-known but effective ways to burn fat more effectively.
1. Prioritize Protein First Thing
A high-protein breakfast jumpstarts your metabolism and stabilizes blood sugar for the rest of the day. Studies show that eating 25–30 grams of protein in the morning can reduce cravings and increase satiety, making you less likely to overeat later. Scrambled eggs with spinach or Greek yogurt with berries are great options.
2. Opt For Zone 2 Cardio
While high-intensity workouts get plenty of attention, moderate Zone 2 cardio—where you can still talk but feel slightly winded—burns fat efficiently. This intensity encourages your body to rely on fat as its primary fuel source. Activities like brisk walking, steady cycling, or hiking for 45–60 minutes can significantly improve metabolic health.
3. Utilize Compound Movements
Lifting weights doesn’t just build muscle—it also revs up fat loss. Compound exercises such as squats, deadlifts, and push-ups engage multiple muscle groups at once, burning calories both during and after your workout. More muscle mass means a higher resting metabolic rate, so you’ll burn fat even while resting.
4. Unlock the Power of NEAT
Non-Exercise Activity Thermogenesis (NEAT) is the energy you burn doing daily tasks outside of formal workouts. Think fidgeting, pacing during phone calls, taking the stairs, or gardening. Increasing NEAT by just a few hundred calories a day can make a dramatic difference in fat loss over time.
5. Optimize Sleep and Minimize Stress
Chronic stress and poor sleep raise cortisol levels, which promote fat storage—especially around the midsection. Prioritizing 7–9 hours of sleep and practicing relaxation techniques like deep breathing or meditation supports hormone balance, making fat loss easier and more sustainable.
Cover Photo by Liz Vo
