Tips on burning fat: 10 expert-led ways to support your goals

Burning fat can be a real challenge. Whether your goal is to support your health, feel more comfortable in your body or build strength over time, lowering your body fat percentage often involves making changes to both your exercise routine and your diet. It’s rarely about one quick fix and more about how different habits work together. Luckily, there are some simple and practical ways you can support fat loss. Below are some practical, realistic ways to support fat loss that can be built into everyday habits.

When people think about fat loss, cardio often comes to mind first. However, strength training plays an important role and shouldn’t be overlooked. It focuses on resistance-based movements that help build muscle and improve overall strength. This can include lifting weights or using your own body weight for exercises like squats, press-ups and planks. Studies have even shown that strength training can be more effective than aerobic exercise alone for supporting fat loss.¹

Adding more protein to your diet can make you feel fuller for longer, which can naturally reduce your overall calorie intake. Diets higher in protein have also been linked to reductions in belly fat in some studies.² Good sources include lean meat, fish, eggs and dairy, as well as plant-based options like lentils, tofu and chickpeas. Protein powder and supplements can also be useful if you struggle to meet your needs through food alone.

Sleep often gets overlooked when talking about fat loss, but did you know that a lack of sleep can lead to changes in appetite hormones and a higher risk of weight gain?³ Aiming for at least seven hours of sleep a night, keeping a regular bedtime and limiting caffeine and screen time in the evening can all help support better sleep quality. Relaxing habits, such as winding down with a book or calming herbal teas, may also make it easier to switch off.

Fibre is an important part of a balanced diet and can play a helpful role in fat loss. Soluble fibre absorbs water and forms a gel-like substance in the gut, which can slow digestion and help you feel fuller for longer. This can naturally lead to eating fewer calories throughout the day and support your gut health and weight loss.⁴ Foods rich in soluble fibre include oats, beans, lentils, fruit and vegetables. Increasing fibre gradually and drinking enough water can also help avoid digestive discomfort.

High-intensity interval training, often called HIIT, combines short bursts of intense exercise with short periods of rest. This style of training keeps your heart rate up and allows you to burn more calories in less time. Research shows that HIIT workouts can burn up to 30% more calories than other types of cardio when performed for the same time.⁵ HIIT can be a great choice if you’re short on time, but it’s not necessary to do it every day. A mix of HIIT, strength training and lower-intensity movement tends to be more sustainable for most people.

Foods high in added sugar can increase cravings and are often calorie-dense without filling you up, meaning you continue eating more of them to satisfy your sweet tooth.⁶ Reducing sugary snacks and swapping them for naturally sweet options like fruit (special shoutout to dates, figs and pears) or sugar-free snacks can help support fat loss without feeling like you’re missing out. Plus, it can help keep your blood sugar levels more balanced.

Some studies suggest that exercising first thing in the morning can help you lose 20% more body fat than exercising after breakfast.⁷ If morning workouts fit your routine, following them with a balanced breakfast that includes protein like Greek yoghurt, eggs or porridge can help support energy levels and recovery. That said, the best time to exercise is the time you can stick to consistently and that fits your lifestyle – whether that’s indoor exercise or an outdoor run.

Eating quickly can make it easier to overeat, as it takes time for fullness signals to reach your brain. Slowing down, chewing thoroughly and paying attention to meals can help you better recognise when you’re satisfied. If you still feel hungry straight after eating, waiting around 20 minutes before having more can help you decide whether you’re truly still hungry.⁸

Portion sizes can gradually creep up without us noticing, which can increase calorie intake over time. Using smaller plates is a simple way to help you tune back into portion sizes without needing to count calories. Being mindful of portions is about balance and flexibility, not restriction.

Alcohol contains calories and can make it easier to eat more than you planned, especially if you’re drinking regularly. Drinks like beer, wine and alcopops can add up quickly but that doesn’t mean you need to avoid alcohol altogether. Enjoying the occasional drink is fine but cutting back on how often you drink, choosing lighter options or having a few alcohol-free days each week can help support fat loss without feeling restrictive.

Burning fat is rarely about one single change and more about how everyday habits work together over time. Regular movement, balanced meals, getting enough fibre and protein and good sleep all play a bigger role than quick fixes or trying something extreme. When changes feel realistic and sustainable, fat loss is more likely to follow. Interested in learning more about fitness? Find out what sports nutrition can support your performance and is skipping a good workout?

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.