fat loss tips

How to Safely Burn off Excess Fat

fat loss tips

Being healthy and having the right body weight brings a lot of benefits. For one, being healthy can home help prevent any disease or illness from making you sick. A healthy person also has a robust immune system that virtually protects it from bacteria and infections. Having the right weight means that you don’t quickly get tired or get gassed out.

The right weight also helps the body stay away from injury. Too much weight makes it difficult to support the whole body. Being overweight can often contribute to knee and joint injuries. It can also lead to a lot of life-threatening conditions, such as diabetes and heart attacks. 

A statistic shows that one in three adults are overweight. One in three adults is also obese. Another alarming statistic is that for every six children, there’s one kid that’s obese. At a young age, children shouldn’t have these kinds of problems. As mentioned earlier, diabetes, heart attacks, high blood pressure, and strokes can result from being morbidly obese.

Most physicians argue that these alarming statistics are consequences of too much convenience, unhealthy eating habits, and a sedentary lifestyle. They also say that all it takes to prevent any diseases from developing is eating a healthy balanced meal and living an active lifestyle. So how do you do it without starving yourself? Here are some tips to help you get started.

weight loss

Always consult a doctor first

Before anything else, always have yourself checked out by your physician. You should always know about your current condition before going into any diet or doing any exercise. Any pre-existing condition can hamper your progress. Your doctors can also gauge how much work you can safely do.

Going in blind and starting strenuous workouts without consulting a physician can have severe effects on your well-being. Instead of burning excess fat, you may develop weakness and experience painful injuries.


When you want to lose excess fat, you need to cut out certain foods from your regular diet. First, you need to avoid eating sugary foods and drinking high sugar drinks. Soda, canned fruit juices, and too much beer can make you fat. Too much sugar can overload your liver and can turn excess sugar into fat. Instead of drinking soda, drink water to help you lose weight even faster.

You can also opt for a low carb diet. Carbs can increase your appetite, so you need to cut out from eating these carbs. Carbs include pasta, white bread, rice, etc. The best way to lose fat is by balancing a high protein diet with fiber-rich foods. Before proceeding with any diet or meal plan, always consult a licensed health professional such as a doctor or a dietitian.


Brisk walking or jogging

A slow yet effective way of safely burning away those excess fats is by jogging or doing brisk walking. You might not notice at first, but by simply walking briskly every morning for more than 5 minutes can have tons of benefits for your health. Not only do you burn calories, but you also strengthen your cardio.

Cardio is the ability of the person to supply oxygen to every part of the body efficiently. When you have steady cardio, you don’t quickly tire out. Having good cardio is very beneficial, especially for those who compete in physical sports. Cardio can let you perform at a high level without tiring out.


Exercising is the most effective way of losing excess body fat. It’s a good idea to go to a gym as there is equipment that can provide you with good workouts. There’s also an instructor who can help and guide you during workouts. Instructors can also take over your entire weight loss program, guiding you as you continue to hit your goals.

Some may say that going to a gym is expensive. Although some gyms require you to pay annual memberships, the expenses are very worth it, given that you go to your gym regularly. If you don’t want to pay to exercise, you can certainly work out from the comfort of your own home.

You can improvise with a lot of furniture in your house. If you want to buy gym equipment, then you can visit some sites that have reviews of home gyms and the equipment they use. Don’t have a barbel? You can easily create one by using two buckets, a steel bar, and quick-dry cement.

Pour in cement inside the first bucket. While the cement is drying, you can stick a durable steel bar into the first bucket and wait for it to dry. Make sure that the cement is dry before proceeding to the next step. Afterward, get another bucket and fill it up with cement. Secure the end with the heavy bucket and stick the other end of the steel bar into the second bucket.

If you did everything accordingly, you now have a makeshift barbel that can help you with weightlifting. You can even use the floor inside your house for an excellent place to do planking, sit-ups, and push-ups. With a little ingenuity, you can easily create a pleasant workout environment inside your home, even without spending too much money on equipment.



If you’re not having enough sleep, chances are that you’re overweight. Sleep helps your body recover from the stress it experiences every day. When you’re not sleeping properly, you can develop a strong appetite.

According to Bedroom Critic, increased periods of sleeplessness can also lead to dangerous conditions such as stroke, heart attacks, diabetes, and a suppressed immune system. After going to the gym and eating a healthy meal, always rest afterwards. And remember, the quality of your sleep is just as crucial as getting the right hours.

Bonus tips

Besides the given tips, there are also other ways that you can do to shave off those extra pounds. Take your cue from the following.

Intermittent Fasting

Another fad that’s working wonders for those who want to lose weight is by intermittent fasting. This method doesn’t really modify the things you eat but adjusts the timing of your meals. You can achieve faster results if you eat more healthy foods while doing intermittent dieting.

You can do this diet by not eating anything at night until lunch. If you need to fill up early in the morning, you can certainly drink water, or a cup of coffee will do. When it’s time for lunch, you can freely eat a hearty meal. Afterward, you can snack on healthy food in the afternoon until the evening comes.

By then, you can only drink water and shouldn’t eat anything until the next day’s lunch. Always consult with your doctor before doing any diets.

Good Cholesterol and Bad Cholesterol

When it comes to fat, people generally associate it with negative meaning. However, the fat in our body has both a good side and a bad side. HDL or high-density lipids are healthy fats that can remove excess cholesterol in your system. Having high levels of HDL often lower the risk of a heart attack.

LDL or low-density lipids, on the other hand, are saturated fats, which cause your body to gain more weight. LDL is also responsible for an increased risk of stroke and heart disease. Eating food which is high in HDL can be an excellent way to burn away that LDL. Fish rich in omega 3, olive oil, beans, chia seeds, and whole grains have high HDL content in them.


A worrying trend nowadays is that a lot of people, even at younger ages, are experiencing debilitating conditions such as diabetes and heart disease. Unhealthy food choices, a sedentary lifestyle, and a negative outlook are just a few factors as to why some people become obese.

If you’re one of those people who are obese, not everything is lost yet. You can certainly eat healthy, workout more often, and have a positive outlook in life so you can lose weight fast and safely.

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