How Do I Burn Fat?

Our bodies have grown to be very efficient at storing energy for later, in the form of body fat. Unfortunately, getting rid of this excess energy is not that easy. One popular myth is the idea of spot reduction, that you can lose fat in specific areas of the body by exercising the particular body part. In reality, the body removes fat throughout the body concurrently, and in no particular order.

At its core, fat loss comes down to creating a calorie deficit. This means utilizing more calories for energy than those consumed, or consuming less calories than those used, depending on how you look at things. The body burns body fat by tapping into the energy stores, as it needs them.

Where does the fat go?

In the process of getting rid of body fat, energy is used up, but fat cells themselves do not disappear. When the body takes in extra energy through the food you eat, fat cells swell up to absorb it. After dipping into these fat stores, these fat cells shrink, depleting the triglycerides that helped contain this excess energy. The triglycerides are metabolized and broken down into their components, which the body’s organs absorb again in order to produce energy.

As with any bodily process, waste products are created and removed, in the form of carbon dioxide and water. That’s right, breathing works to get rid of the wastes from burning body fat. Before you start hyperventilating, that doesn’t exactly mean that breathing more makes us lose more fat. An increase in activity levels burns more calories, and also increases your breathing rate and quantity, which does increase the amount of fat wastes your body is capable of releasing. Breathing itself won’t necessarily cause you to burn off that belly, but it can increase the limit that your body can metabolize. So make sure you take nice and deep breaths all day, and especially during exercise.

Because the individual fat cells remain, they can always grow again when the body experiences another caloric surplus. New fat cells can also be created as needed, if all existing fat cells are filled to capacity. The only way to completely remove fat cells is through liposuction. While this may sound preferable, the body will continue to deposit fat stores where there are existing fat cells. The body naturally wants to put more fat in the belly, because it is the most energy efficient, and the easiest place to carry it. If you’re missing fat cells where the body wants to put more fat, it will start adding fat to areas you and it do not want, like the hands, knees, face, arms, and more. Because of this, one might want to avoid liposuction, except for in medically recommended cases.

What should we do to lose fat?

Eating Right

Getting rid of body fat takes time and effort, as you also get energy enter the body from the food you eat. Now this does not mean that in order to lose fat you have to stop eating. The trick is eating the right kinds and quantities of food to allow your body to utilize energy from body fat. You can accomplish this by eating healthier, nutrient rich food, and not over consuming food, but rather eating according to your needs. If your activity levels are not very high, limiting foods that have huge amounts of energy are small changes that can help keep body fat levels in check. Going further, drinking enough water is another key to effectively get rid of unwanted body fat because of it’s role in helping the body clear wastes.


Exercising on it’s own is not going to make you lose all of your body fat, but a regular workout regimen can contribute to getting rid of excess body fat, in coordination with healthy eating. While there is not one best form of exercise to lose weight, creating a program that balances strength training and cardio, can help you achieve your goals. Getting the body moving and using energy is an essential part of staying fit and limiting excess body fat.

Overall, getting rid of body fat is a complicated balance between what you put into your body, what your body does with that food, and what you do with your body. Setting realistic goals is an important step to make sure that you’re staying safe in your fat loss journey. A healthy speed of losing fat is around 1 pound a week. Remember that muscle weighs more than fat, so relying on the scale to measure your progress may not be the most effective. Be sure to track how you feel, in addition to how you look, and enjoy the process of getting healthy and staying active.