7 Actionable Tips to Burn Calories and Fight Fat

Woman resting after exercise

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There are no quick fixes to weight loss, and that’s the unfortunate truth. You have to dedicate time and effort to reach your fitness goals and achieve permanent results.

However, while it takes time to see progress and change in your fitness levels, there are several things you can do to burn calories at a faster rate.


In this post, we discuss seven actionable tips you can implement to help you burn calories faster during your workouts and daily activities.

Estimated reading time: 10 minutes

Tips to Burn Calories and Fight Fat

Move Around and Exercise to Burn Calories

To lose weight, you have to burn more calories than you consume, which is where exercise comes in. The more vigorous your exercises are, the more calories you will burn.

Keep in mind that exercising doesn’t always mean going for formal workouts – you can increase your daily rate of burning calories by just walking.

Therefore, make an effort to take the stairs instead of using an elevator, park your car at the far end of the parking lot so you can walk more, take your dog for evening walks, or even walk to and from work.

When you exercise, your body burns more calories to cater for the extra energy needed to fuel your activities. And the good thing is that exercise gives you compounding benefits. That’s because even after you are through with your workout, your body still burns more calories.

While we cannot accurately pinpoint the duration this lasts since it varies from one person to another and level of training, we can say that aerobic exercises can accelerate your metabolic rate for at least 24 hours.

Therefore, if you want to increase the rate at which your body burns calories, exercising should be top of your to-do activities.

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Build Muscles

Muscles are built through protein synthesis, a high-energy consuming process in the cells. When building muscles, you burn calories when working out and in the process of growing muscles. In other words, you will burn calories even at rest as muscles require more calories to form.

In addition, muscle tissues are metabolically more active, which means they burn more calories than fat tissues. The more muscles you build, the bigger your resting energy demands will be, which means your body will burn more calories while at rest.

If you would like to lose weight, include strength training in your workout routine. Strength training exercises help to build muscles within a short time.

These exercises are more important, especially when people are getting older as metabolism tends to slow down. By adding some strength training to your workout several times a week, you can boost your metabolism and build muscles in your chest, arms, thighs, and abdomen.

It is important to remember that building muscles also requires one to eat more protein and carbs. You can’t reduce your calorie intake too much as you need energy for working out.

Relieve Stress and Have Quality Sleep

Stress and sleep deprivation will make it harder for you to lose weight or burn more calories. Good sleep, a balanced diet, working out, and stress management goes hand-in-hand.

While acute stress can cause a loss of appetite and reduced body weight, chronic stress can trigger overeating and weight gain.

Also, sleep deprivation may increase your calorie intake the following day. Therefore, aim to manage your stress levels and get enough sleep to burn calories, and maintain a healthy weight.

Drink Caffeinated Green Tea and Black Tea

When it comes to increasing the burning calories, green tea and black tea take the crown.

Extracts from both these teas have been proven and backed by solid findings from decades of research to help in increasing the rate of burning fat and aiding in weight loss.

Black tea is known to improve gut health, thanks to the prebiotics in it. In addition, it boosts energy metabolism thanks to its caffeine content. A high metabolism rate is known to increase the rate of burning calories.

  • The 7 Best Teas to Lose Weight and Belly Fat – By remaining consistent in drinking these teas combined with other lifestyle changes such as exercise and eating healthy, you will definitely see significant results in your weight loss journey..

Eat Smaller Portions, More Frequently

When we eat, our gastrointestinal tract gets turned on to digest food and absorb nutrients. The whole process of turning on gastrointestinal tracts requires calories.

That’s why it makes sense to eat more small meals or snacks severally rather than having one big meal.

There is no such evidence on the number of calories it takes to turn on the digestive system, but it is a fact that this whole process requires calories.

Eat Real, Whole Foods

Eating genuine foods makes it easier for your body to process and burn calories. Our bodies are made in a way that they can process real foods and manage calorie intake sufficiently.

It has been this way since the beginning of time. However, in recent decades, people have messed up the body’s usual rhythm by adding artificial ingredients and processed things to their diet, thereby making it harder to process food as before.

Think of your metabolism like your kitchen sink, which is designed to drain water. If we feed on whole foods, it will be able to process and drain all the nutrients effectively. However, if we add foreign things like gunk and hair in the sink, the drain will clog up.

Hair and gunk, in this case, are processed foods. Processed foods do not allow the digestive process and metabolism to run optimally; instead, it eases the whole process thereby making the body to relax. This leads to fat accumulation and deteriorated health.

Therefore, if you would like your body to burn calories optimally and reduce the rate of fat deposition, then you will need to switch to eating real foods.

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High-Intensity Interval Training, HIIT, is one of the best workouts for burning calories. In fact, it can burn off more calories in a fraction of time spent on steady-state cardio.

HIIT training involves doing exercises at top speed for around 30 seconds, followed by 90 to 120 seconds, slower-paced recovery. For better results, do a minimum of five rounds of this two to three times a week.

HIIT is quite similar to strength training, as it burns a lot of calories. Essentially, it involves tough workouts done within a short time. 

Another benefit of HIIT is Excess Post-Exercise Oxygen Consumption (EPOC). In layman language, we can term this as an “after burn” effect whereby your body burns calories long after you are through with the workout.

Our bodies require a lot of oxygen during HIIT workout, and it needs to replenish it, and this is where EPOC comes in.

Your body can burn calories for up to 24 hours after completing a HIIT workout. Find some of the best moves for your HIIT workout based on the area you want to lose fat.

Exercises to Burn 300 Calories in 15 Minutes

Other Tips to Help Your Body Burn Calories At a Faster Rate

  • Eat Spicy Foods. Spicing foods with chilies, cayenne, hot sauce, or jalapeno peppers can increase the body’s thermogenic output, which helps burn more calories. Spicing foods with capsaicin can also help prevent weight gain
  • Drink More Water. This may not burn as many calories a day as a tough HIIT session, but at least it will burn a significant number of calories. Water keeps our bodies hydrated and also gives our metabolism a temporary boost. When you drink cold water, our bodies must warm up, and this creates a thermogenic effect, which ultimately increases the rate of burning calories
  • Try Tabata training. Invented by Olympic athletes, Tabata training is intense and burns a considerable number of calories within a short time. This four-minute workout follows a similar fashion as a HIIT workout, but the intense exercises here are done for 20 seconds each, followed by 10 second rests. There are eight rounds lasting for four minutes.

The Afterburn Effect

The Afterburn Effect, scientifically termed Excess Post-Exercise Oxygen Consumption (EPOC), is a fascinating aspect of exercise that extends its benefits beyond the workout itself. It occurs when your body continues to burn calories at an elevated rate even after you’ve finished exercising. This phenomenon is most pronounced after high-intensity activities like HIIT and strength training. Essentially, the harder you push yourself during a workout, the more oxygen your body needs to recover, resulting in additional calorie expenditure during the post-workout recovery period. Several factors influence the afterburn effect, including exercise intensity, duration, individual variation, and muscle mass. To make the most of it, consider incorporating high-intensity workouts and strength training into your fitness routine, staying hydrated, and getting adequate rest. By understanding and utilizing the afterburn effect, you can optimize your workouts for improved calorie burning and enhanced fitness results.


The above natural methods to boost the rate at which the body burns calories are proven to work. Not only will they help you burn calories, but they will also make you healthier.

Also, they don’t cost much and can be integrated easily into most peoples’ lifestyles. Take control of your weight today by following some of these tips, if not all.

Frequently Asked Questions about Burning Calories

How many calories should you burn in a day?

Averagely, you should burn around 1800 calories a day at rest. Sitting burns 75 calories per day.

What can happen if I burn all the calories I eat?

If you were to burn off every calorie you have consumed through exercises, you might end up with a severe deficit. Over half of the calories your body burns every day is used on running basic biological functions such as maintaining your normal body temperature, digesting food, and breathing.

Why am I burning fewer calories?

If you follow similar types of exercises, the number of calories your body burns will start declining. To prevent hitting a plateau, try to change your workouts now and then.

How many calories are needed to burn a pound?

This is a common question people ask when discussing calories, and the answer varies. Majorly, this depends on your body type, lifestyle, BMI, gender, and more. It has always been known that it takes 3,500 calories to burn one pound, but it’s complicated than this. 
The more fat deposits you have in your body, the quicker it will be for you to lose weight as your body burns excess fat to get to your natural weight. However, as you get lean and fit, your body resists the burning of fat, which means continued exercise (cardio) may result in the burning away of muscles. All these factors affect the number of calories you need to burn to lose a pound.

Does crying burn calories?

Yes, crying can burn calories, but the amount is relatively small. When you cry, your body expends energy through increased heart rate, respiration, and sometimes even shivering. However, the calorie burn from crying is minimal compared to intentional exercise. On average, crying may burn around 5-10 calories per minute, depending on the intensity of the crying episode. So while it’s true that crying can have a minor impact on calorie expenditure, it’s not an effective weight loss strategy, and its primary purpose is emotional release rather than burning calories.

Do you burn more calories when sick?

Yes, you can burn more calories when you’re sick, but it’s generally not a healthy or recommended way to lose weight. When your body is fighting off an illness, it increases its metabolic rate to support the immune response. This can lead to a slightly higher calorie expenditure. However, the increase in calorie burn is typically modest and temporary. It’s essential to prioritize rest and recovery when you’re sick rather than relying on illness-induced calorie burning for weight loss. Losing weight through illness can be detrimental to your health and may lead to muscle loss and nutrient deficiencies.

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