Whether you’re prepping for a bodybuilding competition or trying to fit into that perfect dress, you’ll need to know how to burn fat fast.

You’ve probably heard that cutting calories, eating healthy foods, and exercising are the keys to losing weight, and that’s true. But, these general recommendations give you little direction. That’s why we’ve gathered some specific tips that will make fat burning quick and easy.

Here are 5 easy guidelines to get you started!

1. Cut Empty Calories

You know cutting calories promotes weight loss. But, did you know the type of calories you cut matters?

Empty calories are calories from solid fats and added sugars. Foods such as ice cream, pastries, sodas, and pizza often lead to weight gain because they add a lot of empty calories to your daily intake but little to no nutritional value. [1]

Instead of empty calories, fill your daily calorie intake with nutritionally dense foods like vegetables and whole grains.

Little choices also make a big difference; for example, save around 65 calories by drinking a cup of fat-free milk instead of whole milk, or save about 190 calories by choosing extra lean beef instead of regular beef.

2. Drink More Water

Sweetened beverages like soda, juice, and even sports drinks are loaded with empty calories. To burn fat, you’ll want to replace these drinks with the zero-calorie fat burner, water.

In a study, researchers evaluated the effects of overweight women replacing sweetened caloric beverages with water. They found replacing drinks with water decreased total energy intake by about 200 kcal a day. [2]

The researchers concluded replacing drinks with water greatly aids weight loss.

3. Focus on Protein

High protein diets have been found to induce satiety, meaning they help you feel full. By eating more protein, you will be less likely to eat more calories than you need, resulting in better weight loss results. [3]

Getting adequate protein is also important for burning fat because it maintains lean muscle mass. This leads to a better muscle-to-fat ratio, so you’ll look lean as well.

The best protein sources for weight loss are high in nutrients and low in fat and calories: lean meat, beans, soy, and low-fat dairy. [4]

If you’re still looking to get more protein, a quality protein shake could also be included in your diet.

4. Be Choosy About Carbs

Some people assert carbs lead to weight gain and completely cutting them burns fat fast. This isn’t quite true; some sources of carbs are necessary to your diet, but you need to choose the nutritious carbs and pass on the weight gainers.

The best carbs for fat burning contain fiber, which helps you feel full. This includes whole grains, vegetables, and fruits.

Refined carbs, which should be avoided as much as possible, are processed foods like white bread, white rice, pasta, and sweets. [5]

5. Use a Diet Pill

Give yourself a fat burning boost by using a diet pill. By selecting diet pills with proven, natural fat burning ingredients, you can augment your weight loss results obtained through diet and exercise.

When searching for a diet pill, be sure to choose one that contains proven and safe ingredients and one that comes with positive customer feedback.

Weight loss comes from a combination of many factors, and maintaining consistent balance is essential. What have you found to help on your weight-loss journey? Let others know in the comments!


[1] “What are Empty Calories?” Available from:

[2] Stookey JD et al. “Replacing sweetened caloric beverages with drinking water is associated with lower energy intake.” Obesity (Silver Spring). 2007; 15 (12): 3013-22. Available from:

[3] M. Veldhorst et al. “Protein-induced satiety: Effects and mechanisms of different proteins.” Physiology & Behavior. 2008; 94 (2): 300-307. Available from:

[4] “High-Protein Diet for Weight Loss.” Available from:

[5] “The Difference between Unrefined and Refined Carbohydrates.” Available from: