There are few people in the world that don't want to lose a little weight. Even if you aren't overweight, everyone seems to be trying out one diet or another to try to shrink their dress size or fit into a new outfit. So, if you're one of these people, you're certainly not alone. However, you can help to speed up the process by following time tested and science proven methods of fat loss. Instead of wasting your time with diet programs and plans that don't work, here are some great ways to burn more fat – and in a healthy way.

Eat Six Meals Per Day

It seems contradictory to eat more when you want to lose weight, but it's actually the best way to get your body into a fat burning mode. You may not realise this, but each time you eat, you are burning calories. It takes energy to digest foods in your body, so you are burning calories simply to eat and to digest the foods you have eaten so that they can be used by your body as nutrition. Of course, this doesn't mean that you should eat large meals of high fat foods or other non-nutritious choices. But perhaps you need to eat more often than you have been.


Eating six meals per day seems to be the popular piece of advice for those that want to lose more fat. When you give your body food every few hours, you will continue the calorie burning all day, instead of just at the two or three times a day you may have been eating.

Each of these meals should not have any more than 300 calories or so in order to keep your body running well, but also not eat too many calories for the entire day. This will add up to about 1500 to 1800 calories, which is quite healthy for both men and women.

When you eat less than this, you can begin to cause your body to hold onto weight instead of losing it. Your body might think it's going to starve and begins to hold onto the slow burning fat and turning to the easy to burn off muscle.

Start Lifting Weights

To further help you burn more fat, you should consider taking up weight lifting as a part of your exercise routine. This doesn't have to be a complicated process at all. You merely have to begin adding resistance to some exercises in order to create small tears in your muscles. These small tears will then repair themselves when you rest, adding to your muscle mass and tone.

A special note for women: this does not mean that you will build large and bulky muscles. A woman's chemistry does not make this easy because women typically have less testosterone than men, which lets them build big muscles. Women would have to work out for long hours to replicate this muscle size gain.

As you add muscle to your body, you are adding mass that burns calories, even when you are at rest. This will add up to a faster metabolism that will begin to burn off fat. Some studies have shown that the effects of strength training workout will last for days after the actual workout, letting you burn fat in and outside of the fitness centre.

Try to find or create a strength training program that focuses on the major halves of your body – upper and lower body, as well as abdominals. This will allow you to build strength and fat burning power throughout your body.

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