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The 9 Best Ways to Reduce Body Fat

Reading Time: 4 minutes


 By Myprotein Writer Heather Geary


Losing body fat isn’t an easy task. That last 10 pounds is usually the hardest to get rid of and at times the more you try the more stubborn it seems to be. These helpful hints will help you to torch the fat and get shredded in no time.


1. Low Intensity Steady State Cardio

This type of cardiovascular exercise is best if you are overweight, it will allow you to gradually build up into a more intense routine as you don’t want to put your body under too much stress at once. This usually involves working at 60-80% effort for 30-60 minutes at a time.


2. HIIT Training

Sprinting male

High intensity interval training is an advanced method of cardio aimed at faster fat loss, you train at a higher intensity for a series of intervals and then rest or do a lesser intense interval, an example of this would be, two minutes of walking followed by sprinting for 30 seconds, repeat until 20 minutes have elapsed.


The difference between steady state and HIIT is that steady state allows for a longer fat burning session whilst HIIT boosts your metabolism and burns fat for hours after you have completed the workout.


3. Cardio after weight training or first things in the morning

At this time your glycogen stores will be depleted, especially after a weight training session and so therefore the body will turn to fat for fuel. However this is not essential for fat loss, studies have shown fat loss occurs faster but if you find doing cardio on an empty stomach hard It’s no problem to do it at another time.


4. Cut back on bad fats and eat clean

Fat intake of the wrong kind will inevitably lead to fat gain, eating foods that contain good fats such as avocados, nuts and fish will help your body burn more fat in the long run. Try to avoid over processed sugar laiden foods, check the labels because even food that is branded ‘low fat’ is more often than not ten times worse than the regular version, they replace the sugar (the fat)with other ingredients that boost its calorie content.


Eating foods that have a single ingredient is a sure fire way to make sure your diet is free from unhealthy foods that can hinder your weight loss. Eating foods that are as close to their natural state ensures that you are getting all the vitamins and goodness from them.


5. Drink a gallon of water a day

male drinking water

A higher than normal water intake has been proven crucial to weight loss. Water helps the liver perform the function of fat conversion for energy purposes. We are more than 70% water so it makes sense to drink a lot of water anyway!


6. Cut Out alcohol

Cutting back on alcohol will help enormously in achieving weight loss goals. Drinking will not only add a ton of empty calories but it also reduces appetite and lowers testosterone levels for up to 24 hours, (testosterone burns fat and helps build muscle). It will also reduce the number of fat calories burned for energy. When we drink alcohol it is turned into a substance called acetate, this is used in place of fat for energy, undoubtedly then your body is maintaining its fat stores when you consume alcohol.



7. Fat burner supplements

Fat burners have a thermogenic effect on the body, it makes the fat on our bodies be burned at a faster rate. As always however, these are only a supplement and wont work without the proper nutrition and exercise.


8. Get Enough Sleep

runners training

Sleep is terribly underrated, recovery and muscle growth occurs when we sleep so it therefore essential that we get at least a good 8 hours of it. Being tired means your insulin sensitivity will decrease, insulin is a fat storing hormone. Also you won’t have the energy to complete your workouts and are more likely to skip them when tired, if you do push through you’re likely to burn out and have to take a few weeks to recover.


9. Increase your protein intake

A diet high in protein promotes faster fat loss, protein rich foods help keep hunger pangs at bay and they have a higher thermogenic effect, for every 100 calories you consume your body burns upto 20% of that just by breaking it down.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow is our UKVRN Registered Associate Nutritionist – the UK’s register of competent and qualified nutrition professionals. She has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.

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