Showing posts with label lose. Show all posts
Showing posts with label lose. Show all posts

How do I lose weight when I am 100 kg?

Thanks for your invitation. I think you should make a great effort into it since it is kind of hard to weight loss when you are in 100 KG. But let us do it gradually and healthy.
For many people, losing weight seems like an impossible task. The basic rule of weight loss is that you burn more calories than you consume
1. Develop Good Eating Habits:

Generally speaking, people with obesity prefer meat and oil foods. These foods are high in calories, easy to form fat, and easy to cause imbalanced nutrition and affect physical health. Therefore, for good health, we must develop good eating habits. First of all, the diet should be regular, not overeating, three meals a day should be eaten on time, and vegetarian foods should be balanced to ensure balanced and comprehensive nutrition. When eating, you should also pay attention to some small details, such as drinking soup before eating, not eating too fast, learning to chew slowly and so on, etc., can play a certain degree of weight loss.
2. Have a Regular Life Schedule:


Developing a good work routine is not only beneficial to your own health but also has a certain effect on weight loss. For some young people, staying up late is almost a part of life. In fact, poor schedules can easily cause a series of adverse symptoms such as insomnia, forgetfulness, restlessness, and decreased immunity. In addition, many people like to eat supper at night. Studies have shown that it is easy to gain weight after eating at 9 o'clock in the evening.
3. Exercise is Essential for Healthy Weight Loss:


Life lies in exercise. A proper amount of exercise can not only lose weight but also strengthen your physique, which is good for your health. Exercise is the king of health. According to relevant experts, exercising for half an hour a day can enhance people's happiness index. However, for people who lose weight, they only need to increase the amount of exercise and time at the beginning of the exercise. If the amount of exercise is too strong, once they stop, they will rebound very much, but it is no problem to slowly develop a habit. Exercise weight loss is one of our most direct and effective weight loss methods
4. If possible, you can go to Spa to do body slimming treatment with a cavitation machine :


There are lots of people tend to go to Spa and Salon to do body slimming treatment which is safe and painless. Or you can have your own body slimming machine at home. Then you won't spend lots of money to do slimming therapy. But you do by yourself.
hope these steps will be helpful for you guys

What are the common signs that I should start losing weight?

Being self conscious about your body is too common these days. But obviously the feeling of working hard and gaining a positive outcome from it is one that is hard to beat. That is why in today’s answer I will also tell you how to lose weight, and you can possibly get similar results as Jeff Hogan…



  1. So if you want to know if you’re overweight, you should first check the average weight of a person who is A) The same sex. B) The same height. And C) The same age. If you are over the average weight by a considerable amount, you are overweight. It’s important to remember that being overweight isn’t a bad thing (unless it affects your health), however if you want to lose it, read on.
  2. Another way to know if you are overweight is if you have health problems that directly relate to being overweight, for example if you are at risk of heart disease, or other life threatening illnesses. If this is the case you should take action immediately.
  3. A final way to know you’re overweight is if you look in the mirror and really want to make a dramatic change. If you look in the mirror, don’t like the way you look and don’t make a change, that’s called being lazy, self conscious and pathetic. If you look in the mirror, don’t like the way you look and do make a change, that’s called being motivated - these are the people that will make a better life for themselves.
How to do it
First off, it really isn’t complicated. If you put in the hours, discipline and effort it’s actually very straight forward. Losing weight consists of two things: What you put into your body, and what you make your body do.
Eating healthy - I understand that this takes a lot of discipline. If you are overweight you are likely a slave to the biscuit aisle. Here’s the answer - get someone else to do the food shopping for you. Whether it be your mum, dad, friend, uncle, auntie it doesn’t matter, just right down the foods you know you should have, give them your money and the list you make and there you go. The most convincing part about sugary foods is the picture they have on the box, if you aren’t looking at the pictures you won’t even be tempted. The most common excuse for this is “yeah… but I don’t have the money to afford healthy food”. Well you probably spend more money on foods that are making you fat than you would buying LESS food that actually makes you healthy!
The main thing you should buy is low fat carbs, such as rice and vegetables. Your meals don’t have to be disgusting to make you lose weight. They just have to be low fat. Use foods that you like that also have low sugar, low fat and low salt. Something you should stay away from is processed meat, this will feed you belly fat A LOT. Also fizzy drinks and alcohol (one pint of alcohol is the same as eating 7 whole slices of bread). Drink water, and smoothies containing fruits and some vegetables such as spinach.
Another important diet tip is breakfast. Don’t have any sugar cereals, stick to things like Wheetabix and other low sugar cereals. Another good breakfast item is toast with some form of nut spread, nuts and nut spreads are a good source of nutrition, along with cheese (don’t have too much), yogurt, eggs, fish and bananas.
Search some healthy meals online and get started with your diet today (it’s very important)!
Exercise - When it comes to exercise, you don’t even have to join a gym (although it will help). To start off, get moving more. Start going for walks around your local area, then walking faster and further, until you’re jogging. Remember you are trying to beat yourself, so improve everyday.
If you have the money, I would highly highly recommend joining a gym. There is a variety of weight loss and cardio machines that will help you decrease the amount of fat that sits on your body. If you do join a gym, speak to an instructor about which machines are best for weight loss and how to properly use them.
Regularly go on runs at night, or in the day - it costs nothing but effort which is a great price, you really have no excuse. And that’s really all there is to it. If we’re talking purely weight loss you don’t really have to worry about gaining muscle mass (but if you do there are some tips on muscle gaining on my Quora page). Remember to sleep and drink lots of water.
So the main points are - eat healthy, low fat foods. Move around a lot and put in the effort and you will see results.

Do you think you can lose fat/weight fast?


First of all, ‘fast’ results are not fully recommended. It’s better to lose weight slowly and surely to ensure you don’t put it all back on. Never the less, here’s how to lose weight quickly and safely…
First of all diet. If you want fast and high quality you can’t mess around with ‘cheat days’ and a ‘go on I’ll just have one’ mentality. No. Be strict and well-disciplined. Eat foods that are low in calories (obviously), and are also high in density (not so obviously). High-density foods will send signals to your brain letting you know you’re full. What are some high-density foods that don’t pack too much fat?
  1. Popcorn
  2. Greek yogurt
  3. Oats
  4. Berries
  5. Soup
  6. Eggs
  7. Diet Soda (If you want to overcome your sweet tooth, diet soda is a good option)
  8. Chia seeds
  9. Non-fatty fish
  10. Cottage cheese
  11. Potatoes
  12. Lean meat (Chicken, Turkey, lean beef)
  13. Watermelon
  14. Legumes
Easy right? Now you know them just buy them and eat them. It isn’t hard. Do you want to stay fat your whole life or get fit and happy?
Next, eat protein. Non-fatty protein. This will help immensely.

Now exercise. What do you have to do? Cardio and resistance training. ‘How do you do that?’ I hear you asking. Here’s how…
With cardio perform interval training. Walk on a treadmill for 2 minutes, then jog for a minute and a half, now sprint your heart out for 45 seconds to a minute. I mean really go for it. Just sprint. Don’t even think about it. If your mind tells you to stop tell it to shut the f*ck up. Do this 2 times a week and now resistance training…
Resistance training is amazing for losing weight. It’s easy too. You can use resistance bands, weights or your own body weight. Pick one or alternate. I don’t care. What I do care about is what you do with this weight.
The most valuable exercise you will ever know is the squat. Why? It rips fat off your body when you aren’t even doing anything. Doing heavy squats will increase the speed of your metabolism and build muscle - wonderful for weight loss. Here are some more exercises you can do with resistance training:




These are just a few examples. If you want to learn more have the discipline to research them yourself - you’ll need a lot of discipline for the next few months. But after you lose all the weight you’ll feel amazing.
Get started today. Not tomorrow, not next week.

What is the most effective tip to lose belly fat in a month?


5 Easy Steps to Lose Belly Fat
Are you suffering from excess belly fat that won't budge no matter what you do?
Have the flashy infomercials convinced you that your belly fat is directly related to stress and that they have the miracle pill that will get rid of it with no effort on your part?
Are clever marketing ads suggesting you can rid your stubborn belly fat by investing in their "breakthrough" ab-machine?
Not only is belly fat unattractive, but it's also unhealthy. You're probably aware of this and have tried to do something about it, haven't you?
Let's face it. You've tried everything and nothing has worked thus far. Stop playing games with yourself. This is your body and your health, and it's about time you got the TRUTH about how to lose belly fat.

Fact #1 on How to Lose Belly Fat - As frustrating and harsh as this may sound, it needs to be said. You will NEVER lose belly fat by doing countless crunches every day. If so, wouldn't most people have them by now? You can do crunches until you are every color of the rainbow in the face and it WILL NOT get rid of belly fat.

Fact #2 on How to Lose Belly Fat - Fancy and expensive ab-machines won't get rid of belly fat. Most the ab-gadgets marketed focus on spot reducing, suggesting to the consumer that all they need to do is use their "state-of-the-art" ab-device and they will get rock hard abs.

Fact #3 on How to Lose Belly Fat - Fat-loss potions and other "miracle" quick fixes will not get rid of belly fat. Many marketing companies wait for the next new piece of "scientific evidence" to emerge so they can use just enough "scientific fact" to create a product and make extravagant claims that hit the consumer at the emotional level.

Fact #4 on How to Lose Belly Fat - Fad diets are the worst of all the belly fat scams. Fad diets prey upon the desperate. They evoke restriction and deprivation, cause a loss of muscle, bone, and water, and in the end, completely destroy the metabolism.
What You Can Do To Lose Belly Fat I know what you are probably thinking at this point and I now have you completely depressed. Alas, I'm going to tell you how to lose that belly fat you hate and have been trying to get rid of.
If you implement these methods I'm about to discuss, you will begin to notice your mid-section decreasing in size and belly fat will slowly melt off, the right way. When you take fat off the right way, it's less likely to return. The idea is to create control and then maintain that control.
Keep in mind that this is not a "quick-fix" and you will not see results overnight. Sorry, but I speak the truth. What you can expect is:
Continual belly fat loss over the course of several weeks or more
To have fewer cravings
Feel the changes as well as see them
To increase your health and self-esteem

Lose Belly Fat Rule #1 - Detox your body and organs. Studies show that a body that's been purged of impurities functions better than one loaded down with toxins. Cleaning your intestinal tract is the first step to good health.

Lose Belly Fat Rule #2 - Clean up your eating habits. The eating rules are to eat natural food derived from the earth. Eat a small balanced meal every 3 hours. Taper off complex carbs toward the end of the day. Doing these small, yet effective dietary changes will purge your body of toxins to allow the nutrients to be utilized and it will also boost your metabolic rate.

Lose Belly Fat Rule #3 - Drink water. If you already drinking water, drink more. Water is vitally necessary for toxin removal as well as getting fat moving and flushing it out of the body.

Lose Belly Fat Rule #4 - Cardio constitutes as an effective means of reducing belly fat, provided you keep it within reason. Losing belly fat with cardio is a tool, not the sole answer as many people may think. Doing 20-30 minutes of high-intensity interval training three to five times a week is sufficient to boosting your metabolic rate and burning fat.

Lose Belly Fat Rule #5 - Abdominal exercises are wonderful in building a strong midsection. When you build stronger abdominal muscles you will look and feel better, improve posture, and alleviate lower back pain. You can do a wide array of various forms of crunches up to 4 times a week.
Lose Belly Fat Conclusion The bottom line about how to get rid of belly fat is not by investing tons of money into fancy gadgets, expensive pills, and starving oneself, but it's in nourishing the body, purging the impurities and exercising.
You won't have a model-ready body by tomorrow, but in time you will lose the belly fat and keep it off.
Now that you have the TRUTH about how to banish unsightly belly fat, use this information to your advantage and you will be unstoppable.

Why Do We Crave Sugary Food?


For many of us the sight of a freshly glazed doughnut can feel like falling in love and coming home to a pack of unopened cookies can feel like the adult version of Christmas morning. There’s something about sugar that hooks us and keeps reeling us in again and again. Whether we like it or not sugar has a major hold on us.

If you’re reading this it’s highly likely you understand, and have first-hand experience, of this allure. Sugar isn’t just confectionary, it’s compulsion; there is no such thing as stopping after “just one.” I mean, if one is good, more is better. At least that’s what it feels like with the sweet stuff.

We are given many reasons for our sugar cravings: pleasure-seeking brain circuits, intestinal parasites, mineral deficiencies, malnutrition, habitual behavior, unbalanced diets, too much salt, buried emotional issues, lack of sleep, stress.... and my favorite, lack of discipline. We are not at a loss for reasons for our addiction to sugar, yet knowing isn’t enough to change us or our behavior. If knowing was enough we would all be winning gold medals and gold stars in every area of our life. If anything, knowing just makes it feel worse... we know better so why aren’t we doing better? Knowing becomes just another reason for us to feel bad about ourselves.

The next step to knowing is to try and do something about it. We take matters into our own hands and attempt to turn our sugar-loving switch from on to off. This is not a painless process, and just when we feel we’re making ground something happens to throw us off and we’re on a mission to hunt down any sugar we can find and back at the start.

When we decide to target our sugar dependency, we attack the sugar itself, we clear the pantry, empty the house of all products and declare sugar the enemy. And this is fine... except it doesn’t work. When we create an action plan like this, we’re a few steps too far ahead and facing the wrong direction. We don’t address what’s really happening.

The key: target the true problem, not the side-effect of the problem. And sugar cravings are the side-effect, they’re the symptom of the real problem, and treating symptoms never makes the problem resolve. The only way to create true, long- standing change is to address the root cause.... otherwise you’re just wasting your time and prepping yourself for another future sugar-binge.



What is the root cause? Leptin resistance. One way to target leptin resistance is with a product called leptitox, a blend of 22 all natural ingredients which work with your body to reverse leptin resistance and it’s effects. When leptin resistance occurs in our body we have a malfunctioning system. This malfunction will produce troublesome symptoms. Not only does leptin resistance increase hunger but it creates cravings! That’s a recipe for disaster! Not only will you be hungry but you’ll be hankering after the worst foods imaginable...

We may have blamed everything else under the sun for our inability to stop reaching for the next cookie... everything but leptin resistance. If you want to see real movement and change you’ll need to target leptin resistance and do something to “fix” it.

Leptitox is just the way to address the growing problem of leptin resistance, since it has been created to target and address it. Leptitox is a blend of 22 carefully selected herbs, amino acids and vitamins with the ability to help your body address the real cause of leptin resistance. It will change everything you thought you knew about weight loss.

How long does it take to go from 24 percent body fat to 15?

If you feel like any extra calories you eat go straight to your belly or thighs, you're not imagining things. Those are usually the areas where you store fat because of your genes, hormones, age, lifestyle, and other factors. Your body tends to hoard calories as fat to keep you alive and safe. The challenge is learning how to get rid of that extra fat.


You hear a lot about fat-burning gimmicks such as working out in the fat-burning zone, spot reduction, and foods or supplements that supposedly burn more fat. Instead, learn how to burn fat through a variety of types of exercise.
The Basics of Burning Fat
If you're trying to lose weight, knowing how your body uses calories for fuel can make a difference in how you approach your weight loss program. You get your energy from fat, carbohydrates, and protein.
Which one your body draws from depends on the kind of activity you're doing. Most people want to use fat for energy, which makes sense. You figure that the more fat you can use as fuel, the less fat you will have in your body. But, using more fat doesn't automatically lead to losing more fat.
Understanding the best way to burn fat starts with some basic facts about how your body gets its energy:
The body primarily uses fat and carbohydrates for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise.

The ratio of these fuels will shift depending on the activity you're doing.
For higher-intensity exercises, such as fast-paced running, the body will rely more on carbs for fuel than fat. That's because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown.
For long, slower exercise, fat is used more for energy than carbs.
When it comes to weight loss, it doesn't matter what type of fuel you use. What matters is how many calories you burn as opposed to how many calories you take in.
This is a very simplified look at energy with a solid take-home message. When it comes to weight loss, what matters is burning more calories, not necessarily using more fat for energy.
The harder you work, the more calories you'll burn overall. Think about it this way—when you sit or sleep, you're in your prime fat-burning mode. But, you've probably never contemplated the idea of sleeping more to lose weight, as lovely as that thought is.
The bottom line is that just because you're using more fat as energy doesn't mean you're burning more calories.
The Myth of the Fat Burning Zone
Exercising at lower intensities will use more fat for energy. This basic premise is what started the theory of the fat burning zone, which is the idea that working in a certain heart rate zone (around 55 to 65 percent of your maximum heart rate) will allow your body to burn more fat. Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines, and even on cardio machines at the gym.
The trouble is that it's misleading. Working at lower intensities isn't necessarily a bad thing, but it won't burn more fat off your body unless you're burning more calories than you're eating. One way to increase your calorie burn is to exercise at higher intensities.
This doesn't necessarily mean that you should avoid low-intensity exercise if you want to burn more fat. There are some specific things you can do to burn more fat and it all starts with how and how much you exercise.

Burn Fat With a Mix of Cardio Exercise Intensities
You may be confused about exactly how hard to work during cardio. You may even think that high-intensity exercise is the only way to go. After all, you can burn more calories and, even better, you don't have to spend as much time doing it. But having some variety can help you stimulate all of your different energy systems, protect you from overuse injuries, and help you enjoy your workouts more. You can use a sample cardio workout schedule to set up a cardio program that includes a variety of different workouts at different intensities.
High-Intensity Cardio
For our purposes here, high-intensity cardio falls between about 80 to 90 percent of your maximum heart rate (MHR) or, if you're not using heart rate zones, about a 6 to 8 on a 10-point perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences. But you're not going all out, as in sprinting as fast as you can. There's no doubt that some high-intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity.
For example, a 150-pound person would burn about 225 calories after running at 6 mph for 30 minutes. If this person walked at 3.5 mph for that same length of time, he would burn 85 to 90 calories.
But, the number of calories you can burn isn't the whole story. If you do too many high-intensity workouts every week, you risk:
  • Overtraining
  • Overuse injuries
  • Burnout
  • Inconsistent workouts
  • Growing to hate exercise
Not only that but, if you don't have much experience with exercise, you may not have the conditioning or the desire for breathless and challenging workouts. If you have some kind of medical condition or injury, check with your doctor before doing high-intensity training (or any kind of training).
If you're doing several days of cardio each week, which is what is recommended for weight loss, you would probably want only one or two workouts to fall into the high-intensity range. You can use other workouts to target different areas of fitness (like endurance) and allow your body to recover.
Some examples of high-intensity workouts:
A 20-Minute Workout at a Fast Pace: You can use any activity or machine, but the idea is to stay in the high-intensity work zone throughout the workout. You'll find that 20 minutes is usually the recommended length for this kind of workout and most people wouldn't want to go much longer than that.
Interval Training: A great way to incorporate high-intensity training without doing it continuously is by doing intervals. Alternate a hard segment (e.g., running at a fast pace for 30 to 60 seconds) with a recovery segment (e.g., walking for one to two minutes). Repeat this series for the length of the workout, usually around 20 to 30 minutes. A 30-60-90 interval workout is a good example of this kind of high-intensity workout.
Tabata Training: This is another form of high-intensity interval training in which you work very hard for 20 seconds, rest for 10 seconds, and repeat that for a total of four minutes. If you do this workout right, you shouldn't be able to breathe, much less talk.

Moderate-Intensity Cardio
There are a variety of definitions of what moderate-intensity exercise is, but it typically falls between about 70 to 80 percent of your maximum heart rate, which would be a level 4 to 6 on a 10-point perceived exertion scale. That means you are breathing harder than normal but can carry on a conversation without much difficulty and you feel pretty comfortable with what you're doing. The American College of Sports Medicine (ACSM) often recommends this level of intensity in its exercise guidelines. The lower end of this range usually incorporates the fat burning zone.
Moderate-intensity workouts have some great benefits such as:
  • Comfort: It takes the time to build up the endurance and strength to handle challenging exercise. Moderate workouts allow you to work at a more comfortable pace, which means you may be more consistent with your program.
  • Better health: Even modest movement can improve your fitness while lowering your risk of heart disease, diabetes, and high blood pressure.
More choices: High-intensity workouts will usually involve some kind of impact or, at the least, a fast pace. You can usually get into the moderate heart rate zones with a variety of activities, providing you work hard enough. Even raking leaves or shoveling snow, if you do it vigorously enough, can fall into that category.
For weight loss purposes, you would likely want the majority of your cardio workouts to fall into this range. Some examples:
  • A 30 to 45-minute cardio machine workout
  • A brisk walk
  • Riding a bike at a medium pace
  • Low-Intensity Activity
Low-intensity exercise is considered to be below 60 to 70 percent of your MHR, or about a level 3 to 5 on a 10-point perceived exertion scale. This level of intensity is no doubt one of the most comfortable areas of exercise, keeping you at a pace that isn't too taxing and doesn't pose much of a challenge. This, along with the idea that it burns more fat, makes this a popular place to stay. But, as we've learned, you can burn more calories if you work harder, and that's what you want for weight loss.
That doesn't mean that low-intensity exercise has no purpose. It involves the kind of long, slow activities you feel like you could do all day and, even better, activities you usually enjoy such as:
Taking a stroll
  • Light gardening
  • A long, slow bike ride
  • A gentle stretching routine
This doesn't have to be a structured, scheduled workout, but something you do all day long by walking more, taking the stairs, doing more physical chores around the house, etc.
Exercise such as Pilates and yoga are at a lower intensity but help develop your core, flexibility, and balance. They can be a part of a well-rounded routine.

Exercise Consistently to Burn Fat
It may seem like a no-brainer that regular exercise can help you burn fat and lose weight. But it's not just about the calories you're burning. It's also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. When you exercise regularly:
Your body becomes more efficient at delivering and extracting oxygen. Simply put, this helps your cells burn fat more efficiently.
Your body has better circulation. This allows fatty acids to move more efficiently through the blood and into the muscle. That means fat is more readily available for fueling the body.
Your body increases the number and size of mitochondria. These are the cellular power plants that provide energy inside each cell of your body.
Regular exercise will also help you manage your weight. The more activity you engage in, the more calories you'll burn, and the easier it is to create the calorie deficit needed to lose weight.

Tips for Consistent Exercise
Use these ways to ensure you are exercising regularly:
Schedule exercise. Plan exercise time every day, even if it's just a few minutes.
Split up your workouts. You can get the same benefit from short workouts spread throughout the day as do with continuous workouts.
Change daily routines to incorporate activity. Park at the edge of the parking lot at work to add more walking time, or add an extra lap at the mall when shopping. Integrating more activity into your usual routines will help you stay active, even if you don't have time for a structured workout.
Make exercise your focus. Schedule the rest of your day around it instead of trying to squeeze it in when you can. If it's not a priority, you won't do it.
To keep it even simpler, just choose an accessible activity like walking and do it every day at the same time. It doesn't matter how long you walk, just that you show up at the same time. It's creating the habit that's always the hardest part.
Lift Weights to Burn Fat
Adding more muscle by lifting weights and doing other resistance exercises can also help with burning fat, especially if you're also dieting. While many people focus more on cardio for weight loss, there's no doubt that strength training is a key component in any weight loss routine.
Just some of the benefits include:
  • Preserves muscle mass. If you diet to lose weight, you actually risk losing muscle as well as fat. Muscle is metabolically active, so when you lose it, you also lose the extra calorie-burn muscles can provide.
  • Keeps your metabolism going. A diet-only approach to weight loss could lower a person's resting metabolic rate by up to 20 percent a day. Lifting weights and maintaining muscle helps keep the metabolism up, even if you're cutting your calories.
  • Helps you burn extra calories. If you lift weights at a higher intensity, you can actually increase your afterburn, or the calories you burn after your workout. That means that you bu
  • rn calories during your workouts, but your body continues to burn calories even after your workout to allow your body to get back to its pre-existing state.
To start, choose a basic total body workout and do that about twice a week, with at least one day in between. As you get stronger, you can do more exercises, lift more weight, or add more days of strength training. It may take a few weeks but you'll eventually see and feel a difference in your body.
Use these strategies to burn more fat when strength training:
Compound Movements: Movements that involve more than one muscle group (e.g., squats, lunges, deadlifts, and triceps dips) help you lift more weight and burn more calories while training the body in a functional way.
Lift Heavy Weights: If you're a beginner, you should work your way up to heavy weights over time. Once your body is ready for more, lifting heavy forces your body to adapt by building more lean muscle tissue to handle that extra load.
Circuit Training: Circuit training is a great way to burn more calories by combining high-intensity cardio along with strength training exercises. You keep your heart rate elevated by moving from one exercise to another with little or no rest while focusing on both cardio and strength in the same workout.
If you want a more structured program, try a four-week slow build program which includes a schedule of cardio and strength workouts that allows you to gradually increase your intensity.
As a conclusion
There's no way around the fact that, when it comes to burning more fat, you have to work at it. There is no magic exercise, workout, or pill that will do the job for you. The good news is that it doesn't take much activity to push the body into that fat burning mode. Try incorporating some type of activity every day, even if it's just a quick walk, and build on that over time as it becomes more of a routine. Do that and you're on the way to burning more fat.