1. Do Cardio
One of the best ways to burn body fat is to burn more calories. And cardiovascular exercise like jogging or cycling burns the highest percentage of calories from stored body fat.
High-intensity interval training (HIIT) is popular due to the fact that it burns more calories in less time. But low intensity steady-state (LISS) actually burns more calories from fat per minute.
HIIT vs LISS: Which Is Better For Fat Loss & Fitness
2. Eat Fewer Calories Than You Burn
Also called a calorie deficit, eating fewer calories than you burn forces your body to tap into stored fat for energy. Most people know this, but they end up cutting calories way too much, which results in muscle loss and metabolic damage.
To prevent muscle loss, you should target a calorie deficit of around 20%. So if you burn 3,000 calories per day, you should eat 20% less than that, which is 2,400 calories. Although this will vary by individual and goal.
Try My Free Calorie Deficit Calculator
3. Use Carb Cycling
Another way to burn fat is to eat fewer carbs. Since carbs are a source of energy, eating less means your body has to burn more fat.
But, as with calories, you shouldn’t cut carbs entirely, especially when you’re trying to preserve lean mass. Instead, simply eat lower carbs when you’re less active and higher carbs when you’re more active.
Adjusting your carb intake to your activity level is called carb cycling.