burn fat Archives

June 19, 2025 By GOQii 3 Comments

How to Burn Fat With Exercise

Don’t be misled by the so-called fat-burning zone. This widely held belief suggests that working at a lower intensity (e.g. walking) is better for fat burning than exercising at a higher effort level (e.g. running). The reality is quite the opposite – the harder you exercise, the more calories you burn, and it’s the total calories burned that truly count when it comes to fat loss.

Choosing the Right Fat Loss Exercise

There’s no one-size-fits-all ‘ultimate’ calorie-burning activity. The energy you expend depends on the effort you apply, your skill level, duration and how consistently you do it. Choose an activity that you can stick with regularly. That means picking something you genuinely enjoy and can access easily – because no one wants their workouts to be a chore.

Exercise Larger Muscles For Greater Calorie Burn

Effective fat-burning activities engage large muscle groups – such as the thighs, glutes, chest, and back. The greater the overall muscle recruitment, the higher the calorie burn. For example, rowing – which engages the upper and lower body – burns significantly more calories than arm-only cardio machines at the gym.

Sustainable Exercise is Key

To ignite your body’s calorie furnace, your workout needs to be sustainable over time. Skipping is a brilliant cardiovascular activity, but if you only do it for a few minutes, the benefits are limited. According to the American College of Sports Medicine, aim for 20–60 minutes per session, three to five times per week. This doesn’t have to be continuous—you can break it up into manageable chunks.

Maximise Fat Burn With Interval Training

Interval training – alternating between high-effort bursts and rest – is one of the best ways to burn more calories efficiently. It boosts aerobic fitness and is time-effective. To get started, try a 2:2 work-to-rest ratio: push beyond your comfort zone during effort periods and ease off during recovery.

Weight-Bearing Activities Burn More

Exercises like walking and running, where you carry your own bodyweight, typically burn more calories than supported activities like cycling or swimming. Why? Because you’re working against gravity. That added resistance increases your energy expenditure.

Should You Exercise on an Empty Stomach?

There’s a belief that morning fasted workouts burn more fat because the body taps into fat stores for fuel. While that may be true in theory, lack of energy could reduce workout intensity or duration. It’s important to listen to your body and choose what works best for you.

The ‘After Burn’ Effect

One of the most exciting benefits of exercise is that fat burning continues even after your workout. This is known as the after burn or excess post-exercise oxygen consumption (EPOC). Research shows this effect is significantly higher after working out at 75% or more of your maximum heart rate – another reason to prioritise intensity.

Progressively Increase Intensity

To keep seeing results, you must keep progressing. This doesn’t necessarily mean pushing harder—it means increasing workload as your fitness improves. If you stay in your comfort zone, your results will plateau.

Move More Throughout the Day

Research from the Mayo Clinic shows that leaner individuals tend to move more throughout the day than those who are overweight. Their non-exercise activity thermogenesis (NEAT) – the energy burned during daily movement like standing, fidgeting, or walking – can account for up to 350 extra calories a day. So stand up, stretch, take the stairs – it all adds up!

Sample Calorie Burn Per Hour (values approximate for a 70kg adult)

Activity	Calories Burned/hour
Running (8-minute mile pace)	720–910 kcal
Swimming (continuous laps)	630–730 kcal
Uphill walking (10% incline)	590–690 kcal

Fat loss through exercise is not about gimmicks – it’s about consistency, variety, and effort. Choose activities you enjoy, aim for progression, and remember that small movements throughout the day matter too.

Did you find this article helpful? Let us know in the comments below! For more on weight loss, click here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

January 3, 2025 By Tabassum Parveen 1 Comment

How to Burn Body Fat & Keep it Off!

How many times have we pushed ourselves to our physical limits in order to get rid of excess body fat, only to end up gaining it all over again? Keeping body fat off is a difficult task, but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

Many articles explain the need to burn body fat. However, they often overlook the fact that muscle behavior changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restore body muscles to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake:

The theory behind increasing protein intake is that more muscles result in more fat burning. It’s best to start your day with good carbs and proteins, as adding protein to breakfast works on hunger hormones, making you feel fuller for longer.

This is why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember, only consuming protein without good carbs, fiber, vitamins, and minerals may result in weight gain, as extra protein will get deposited.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yogurt, cottage cheese, paneer, and soy products like tofu.

2. Water Intake:

The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is crucial because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals acts as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated beverages. Instead, carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves, a little salt, and a piece of jaggery to stay hydrated and refreshed!

3. Foods with Fiber:

Gut health is the key to maintaining body weight and shedding extra fat. Fiber helps in maintaining a healthy weight and reducing cholesterol and diabetes levels.

If you’re looking for low-calorie foods, try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats, and brown rice. These are good sources of fiber and keep you full for longer.

Psyllium husk (Isapgol) is great for detoxing the system. It also helps eliminate cholesterol and fat globules from the body. However, it needs to be consumed in moderation—half a teaspoon or 2 grams per day is sufficient.

4. Cut down on Salt, Sugar and Refined Carbs:

Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as they help maintain the pH level of blood. Excess salt results in water retention and can make it difficult to lose weight. Similarly, excess sugar affects your metabolism and can cause joint pain and fatty liver problems.

This doesn’t mean you need to go tasteless! Moderation is the key to a healthier lifestyle. Avoid extra salts and sugars from processed food, junk food, and refined carbs like white bread, white flour, sweetened beverages, and bakery products. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mixed seeds, and popcorn. Also, cut off any additional salt in your curds or salads.

Foods That Help in Burning Body Fat Faster

Apple Cider Vinegar: Mix 1 or 2 tsp of apple cider vinegar in lukewarm water for a healthy morning drink. It helps burn extra fats.
Extra Virgin Coconut Oil: Reducing normal oil intake while consuming extra virgin cold-pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to medium-chain triglycerides. This helps burn fat faster. Add it to your salads or cooked curry (avoid heating it to retain its nutrients).
Beverages: Green coffee, black coffee, oolong tea, green tea, chamomile tea, and goji berry tea all improve metabolism and help burn fat faster. However, 2-3 cups a day is advised, as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected during fat-burning journeys. Overindulging in workouts can lead to stress and weight gain. Working out 3-4 times a week is sufficient. Jumping jacks, HIIT, planks, crunches, lunges with stretching, and yoga help maintain body shape without stress while promoting good-quality sleep.

If mediation or deep breathing dosen’t help you relax, try stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Ensure you get enough sleep. Lack of sleep and stress can slow down metabolism and cause weight gain. To sleep peacefully, keep your room dark, avoid heavy workouts before bedtime and stay off screens at least an hour before sleeping.

By working on these small lifestyle changes, you can effectively lose body fat and keep it off!

We hope this article helps you. For more information or tips on weight loss, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.