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Ways to burn more fat without lifting weights

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To burn more fat, you don't have to lift weights and go to the gym and follow all are different types of workouts which will drain you of your energy. Fat burning can be achieved in different ways and using your body weight it is possible to burn more fat if you know what to do.

Stay off the scale

If you want to burn more fat and lose weight and also gain some muscle, you should not follow the scale. The scale is not the only way to judge your fat burning. Body composition and how you look in the mirror will matter more than what the scale says. The scale is not the right measure for finding out if you are losing fat or not. Let's take an example. If you lose 5 pounds of fat but also gain 5 pounds of muscle, your scale will tell you the same number but your body composition and how you look in the mirror will change drastically. If you use the scale is the guide, you will soon be frustrated.

Manage your calories

To lose body fat, you will have to reduce your total calorie intake. Instead of suddenly decreasing calories, you can gradually reduce calorie consumption. Don't make huge calorie cuts because that will kick your body into starvation mode, will reduce your metabolism and it will start storing more fat in your body. It will be more difficult for you to lose body fat. You can make smaller calorie reductions every week and then gradually reach the number you want to go to. You should also vary your calorie intake. That will help you to outsmart your body and continue to lose body fat. It is good for you because it will not lower your metabolism. Every few days you can vary your calorie intake. If you continue to consume same calories every day while dieting, your body will automatically adjust by reducing your metabolism rate so that you cannot burn off too much of body fat.


High intensity interval training will help you to lose more body fat and it can be done without any weights using your body weight. You need to alter between a brief periods of high intensity exercise with brief rest periods. It will help you to burn more fat in less time. There are different types of high intensity interval training (HIIT) exercises and workouts available and it can choose one that you like.

Consume more fat

When you are trying to lose fat from your body, asking you to consume more fat may seem counterproductive but consuming good fats in high quantities will help you to lose more body fat. It will help you to build muscle and recover faster after workouts. But you need to focus only on the good fats. The polyunsaturated fats like fats coming from fish and nuts are good for you. Monounsaturated fats from peanut butter, egg yolks, olive oil and fish oil are also healthy fats that you can consume.

Increase protein and cut carbs

If you want to burn more fat, you will have to increase consumption of protein but will have to reduce carbohydrate consumption.


1. Bodyweight Burn – Fat Loss
2. NIH study finds cutting dietary fat reduces body fat more than cutting carbs
3. Fasting for weight loss: an effective strategy or latest dieting trend?