The short answers are: Over time, almost any exercise burns fat. The vast majority of these are marketing myths to get you to buy a product.

The truth is, the way your body uses energy and burns fat largely depends on the type of exercise and the length of time you exercise. But how your body uses its different energy systems directly relates to how you exercise and maintain your weight.

If you understand these energy systems, you can design your exercise routines to tap the different ways they help your body burn fat.

Adenosine triphosphate ATP is the molecule that allows your body to use and store energy. Your body has 3 systems to produce ATP: the phosphagen system, the glycolytic system, and the oxidative system.

Which system you primarily use depends on your activity intensity. For extremely high-intensity activity, your body uses the phosphagen system. As intensity decreases from extremely high, you shift to the glycolytic system and, eventually, to the oxidative system for moderate- to low-intensity activity.

The phosphagen system is responsible for producing short-acting, rapidly available energy. When you start physical activity, you use existing stores of ATP quickly. Since you can only store a relatively small amount of ATP, the phosphagen system uses creatine phosphate CP, also called phosphocreatine to make more ATP.

CP is a molecule your body uses primarily to create ATP very quickly, rather than carbs or fat. You can build your CP stores in two ways. First, you can get it through your diet by eating red meat and fish. Your body also makes CP from amino acids in your liver, kidneys, and pancreas. For activity longer than 10 seconds, your body activates the glycolytic system to make more ATP.

The glycolytic system uses carbohydrates—blood glucose and muscle glycogen—to produce ATP. Fast glycolysis is somewhat inefficient, producing only a small amount of ATP from glucose. Slow glycolysis requires oxygen and takes longer to make ATP because the process involves many more steps than fast glycolysis.

While it lacks speed, it efficiently produces more ATP per molecule of glucose—or muscle glycogen—than fast glycolysis does. So, you need both fast and slow glycolysis to produce ATP: the former to meet your immediate need for energy, and the latter to sustain energy. Burning the fatty acids produces water and carbon dioxide, which exit the body through our urine, sweat and breath.

Over time, that adds up to body fat — and pounds — lost. The body's total weight is made up of water, muscle, bones and fat, Dr.

Harper explains. Fat is the squishy stuff that sits beneath the surface of the skin and around your body's organs and makes your jeans feel tight. It's also what ups the risk for serious health problems, especially when the fat accumulates around your internal organs what's known as " hard fat ".

The thing is, there are ways to lose weight that don't involve losing much actual fat. Sweating a lot, for instance, can cause you to lose several pounds of water weight.

In that case, fat and weight loss aren't the same thing," says Anis Rehman, MD , associate program director of the Endocrine Fellowship at Southern Illinois University School of Medicine. As soon as you consume the lost fluids, your weight will bounce right back up to its usual number. But in order to actually get leaner and improve your health, you need to lose body fat.

When a person takes in more calories than their body needs for energy, the extra energy is stored in fat or adipocyte cells for later use. That energy, or fat, can be broken down and used when a person burns more calories than they are storing, explains David Nazarian, MD, director of Weight Loss Clinic Los Angeles.

Experts call this process lipolysis, where fat from the body's adipocyte cells is broken down and used for energy. When your body senses that you're using more energy than you're taking in, fat-targeting hormones and enzymes including epinephrine, norepinephrine, cortisol, glucagon and growth hormones begin metabolizing the fat so it can be used as an energy source, Dr.

Nazarian says. Over time, this can lead to weight loss. Fat loss happens when you consistently take in fewer calories than you need for energy, forcing the body to turn to its fat reserves to keep you fueled. After the fat is broken down, the body is left with metabolic byproducts, or waste, that need to leave the body.

These byproducts make their exit via sweat or urine, or through carbon dioxide when you breathe out, according to the Cleveland Clinic. Despite claims that say otherwise, you can't target excess fat in certain parts of the body like your belly or butt. Instead, fat loss tends to happen little by little, all over the body.

Nazarian explains. No two bodies are exactly alike, and everything from your age to your hormones and genetics all play a role in how much body fat you have — and how easy or difficult it is to get leaner.

Men also tend to have less body fat than women, and athletes generally have less body fat than non-athletes. Here's a look at what's considered a healthy body fat percentage , according to the American Council on Exercise ACE :.

Our body fat has many functions, one of which is to serve as a backup source of energy for when food is scarce. So it makes sense that cutting your overall calorie intake is one of the most effective ways to burn fat.

How much should you cut your calories, exactly? Most experts recommend trying to eat to fewer calories per day. However, you may not lose weight at this exact rate because of other factors at play which we'll get to a bit later.

Also, it might be tempting to slash your intake by more than that, especially if you're trying to jumpstart your weight loss or want to see results fast.

But the move could actually backfire: "It can induce compensatory changes in your body, such as burning fewer calories when you exercise, along with lower levels of thyroid and sex hormones ," Fear says. Not to mention that extremely low-cal diets are hard to sustain, because they tend to leave most people feeling hungry and deprived.

It's worth noting that not all experts support this "calories in, calories out" theory. Another theory is that overweight and obesity are caused by inflammation in the body, which results from eating inflammatory foods such as fatty cuts of red meat, refined sugary foods and excess alcohol, according to the Harvard T.

Chan School of Public Health. Calories aside, what about the foods themselves — can certain types of diets help you lose more body fat than others? The keto diet, for instance, is often touted as the best way to lose weight, because cutting your carbs super low encourages the body to switch to burning fat for fuel.

But the fat-loss benefits are less clear beyond the one-year mark, according to the Mayo Clinic. In short? Low-carb diets might be helpful for losing fat at first, but they may not be a healthy, sustainable way of eating in the long term for most people.

For those who subscribe to the carbohydrate-insulin model of obesity, dietary changes for weight loss are more about quality than quantity. The authors also note it's important to reduce your exposure to chemicals that can interfere with the body's hormones by drinking filtered water, using glass instead of plastic food containers and avoiding "obesogenic" food additives such as certain preservatives and artificial sweeteners and colors.

Another approach says the best fat-burning diet is simply high in fiber. Fiber is a nutrient found in plant-based whole foods including fruits, vegetables, beans, nuts, seeds and whole grains like oatmeal and brown rice.

Fiber-rich foods tend to be more filling but also lower in calories than low-fiber foods, and they also tend to be less processed. If you want to burn fat by reducing inflammation, on the other hand, an anti-inflammatory diet encourages eating fruits, vegetables, high-fiber whole grains, legumes beans, peas and healthy fats such as avocados, olive oil, nuts, seeds and fatty fish like salmon and mackerel.

Beverage-wise, this diet includes tea and coffee while limiting alcohol, according to the Harvard T. Harper says. This is one approach to intermittent fasting, but there are others, such as eating during a hour window and fasting during the other 12 hours, or eating normally five days per week and restricting calories the other two days.

Without insulin, the body doesn't store fat and instead breaks down fat you already have for energy," Dr. Successful weight loss happens when your body uses more calories than you take in. Intermittent fasting can help you curb your calorie intake and encourage your body to burn more fat, but traditional healthy eating patterns can too.

Paying attention to what and how much you eat is the most important factor when it comes to fat loss. But you can torch additional calories — and get more fat-burning bang for your buck — by adding in regular exercise.

Rehman says. And research done since then has backed up this position. Both cardio and weight-training should have a place in your weekly workout routine when you're cutting calories to lose fat.

Cardio burns more calories than strength-training, thus leading to quicker fat loss. Weight-training doesn't burn as many calories 30 minutes of strength training burns around calories , but it'll help you preserve or even gain lean muscle mass.

That's important, because the more muscle tissue you have, the higher your calorie burn will be even when you're at rest! And the more calories you're burning, the fewer excess calories will potentially end up being stored as fat.

So, what are the best fat-burning exercises? If you're looking to burn the most calories in the shortest amount of time, high-intensity interval training HIIT — like alternating jogging with sprinting — might be the way to go.

You can burn a lot of energy in a short amount of time — say, around calories in a minute session. What's more, interval workouts could keep your body in a calorie-torching state even after you're done exercising.

Keep in mind, these exercises will help you burn fat all over your body. Despite the fact that you might want to get leaner in one specific area, that's not how fat loss works, say Dr.

Endless crunches won't burn away belly fat , and tons of squats won't burn fat around your thighs. Another tip: If you can, consider working out first thing in the morning before eating breakfast.

This accumulation of lipid and its metabolites in the muscle may interfere with the insulin-signalling cascade and cause insulin resistance. It is therefore important to understand the factors that regulate fat metabolism, and the ways to increase fat oxidation in patients and athletes.

Fats are stored mostly in subcutaneous adipose tissue, but we also have small stores in the muscle itself intramuscular triglycerides. At the onset of exercise, neuronal beta-adrenergic stimulation will increase lipolysis the breakdown of fats into fatty acids and glycerol in adipose tissue and muscle.

Catecholamines such as adrenaline and noradrenaline may also rise and contribute to the stimulation of lipolysis. As soon as exercise begins, fatty acids are mobilised.

Adipose tissue fatty acids have to be transported from the fat cell to the muscle, be transported across the muscle membrane and then be transported across the mitochondrial membrane for oxidation.

The triglycerides stored in muscle undergo similar lipolysis and these fatty acids can be transported into the mitochondria as well. During exercise, a mixture of fatty acids derived from adipocytes and intramuscular stores is used.

There is evidence that shows that trained individuals store more intramuscular fat and use this more as a source of energy during exercise 1. Fat oxidation is regulated at various steps of this process. Lipolysis is affected by many factors but is mostly regulated by hormones stimulated by catecholamines and inhibited by insulin.

The transport of fatty acids is also dependent on blood supply to the adipose and muscle tissues, as well as the uptake of fatty acids into the muscle and into the mitochondria. By inhibiting mobilisation of fatty acids or the transport of these fatty acids, we can reduce fat metabolism.

However, are there also ways in which we can stimulate these steps and promote fat metabolism? Exercise intensity — One of the most important factors that determines the rate of fat oxidation during exercise is the intensity. Although several studies have described the relationship between exercise intensity and fat oxidation, only recently was this relationship studied over a wide range of intensities 2.

In absolute terms, carbohydrate oxidation increases proportionally with exercise intensity, whereas the rate of fat oxidation initially increases, but decreases again at higher exercise intensities see figure 1. So, although it is often claimed that you have to exercise at low intensities to oxidise fat, this is not necessarily true.

However, the inter-individual variation is very large. However, very little research has been done. Recently we used this intensity in a training study with obese individuals.

Compared with interval training, their fat oxidation and insulin sensitivity improved more after four weeks steady-state exercise three times per week at an intensity that equalled their individual Fatmax 4. Dietary effects — The other important factor is diet. A diet high in carbohydrate will suppress fat oxidation, and a diet low in carbohydrate will result in high fat oxidation rates.

This effect of insulin on fat oxidation may last as long as six to eight hours after a meal, and this means that the highest fat oxidation rates can be achieved after an overnight fast. Endurance athletes have often used exercise without breakfast as a way to increase the fat-oxidative capacity of the muscle.

Recently, a study was performed at the University of Leuven in Belgium, in which scientists investigated the effect of a six-week endurance training programme carried out for three days per week, each session lasting one to two hours 6.

The participants trained in either the fasted or carbohydrate-fed state. When training was conducted in the fasted state, the researchers observed a decrease in muscle glycogen use, while the activity of various proteins involved in fat metabolism was increased.

However, fat oxidation during exercise was the same in the two groups. It is possible, though, that there are small but significant changes in fat metabolism after fasted training; but, in this study, changes in fat oxidation might have been masked by the fact that these subjects received carbohydrate during their experimental trials.

It must also be noted that training after an overnight fast may reduce your exercise capacity and may therefore only be suitable for low- to moderate- intensity exercise sessions. The efficacy of such training for weight reduction is also not known.

Duration of exercise — It has long been established that oxidation becomes increasingly important as exercise progresses. During ultra-endurance exercise, fat oxidation can reach peaks of 1 gram per minute, although as noted in Dietary effects fat oxidation may be reduced if carbohydrate is ingested before or during exercise.

In terms of weight loss, the duration of exercise may be one of the key factors as it is also the most effective way to increase energy expenditure. Mode of exercise — The exercise modality also has an effect on fat oxidation. Fat oxidation has been shown to be higher for a given oxygen uptake during walking and running, compared with cycling 7.

The reason for this is not known, but it has been suggested that it is related to the greater power output per muscle fibre in cycling compared to that in running. Gender differences — Although some studies in the literature have found no gender differences in metabolism, the majority of studies now indicate higher rates of fat oxidation in women.

In a study that compared men and women over a wide range of exercise intensities, it was shown that the women had higher rates of fat oxidation over the entire range of intensities, and that their fat oxidation peaked at a slightly higher intensity 8.

The differences, however, are small and may not be of any physiological significance. There are many nutrition supplements on the market that claim to increase fat oxidation. These supplements include caffeine, carnitine, hydroxycitric acid HCA , chromium, conjugated linoleic acid CLA , guarana, citrus aurantium, Asian ginseng, cayenne pepper, coleus forskholii, glucomannan, green tea, psyllium and pyruvate.

With few exceptions, there is little evidence that these supplements, which are marketed as fat burners, actually increase fat oxidation during exercise see table 1. One of the few exceptions however may be green tea extracts. The mechanisms of this are not well understood but it is likely that the active ingredient in green tea, called epigallocatechin gallate EGCG — a powerful polyphenol with antioxidant properties inhibits the enzyme catechol O-methyltransferase COMT , which is responsible for the breakdown of noradrenaline.

This in turn may result in higher concentrations of noradrenaline and stimulation of lipolysis, making more fatty acids available for oxidation. Environment — Environmental conditions can also influence the type of fuel used.

It is known that exercise in a hot environment will increase glycogen use and reduce fat oxidation, and something similar can be observed at high altitude.

Similarly, when it is extremely cold, and especially when shivering, carbohydrate metabolism appears to be stimulated at the expense of fat metabolism.

At present, the only proven way to increase fat oxidation during exercise is to perform regular physical activity. Exercise training will up-regulate the enzymes of the fat oxidation pathways, increase mitochondrial mass, increase blood flow, etc.

Research has shown that as little as four weeks of regular exercise three times per week for minutes can increase fat oxidation rates and cause favourable enzymatic changes However, too little information is available to draw any conclusions about the optimal training programme to achieve these effects.

In one study we investigated maximal rates of fat oxidation in subjects with varying fitness levels. In this study, we had obese and sedentary individuals, as well as professional cyclists 9. VO2max ranged from Interestingly, although there was a correlation between maximal fat oxidation and maximal oxygen uptake, at an individual level, fitness cannot be used to predict fat oxidation.

What this means is that there are some obese individuals that have similar fat oxidation rates to professional cyclists see figure 2!

The keto diet, for instance, is often touted as the best way to lose weight, because cutting your carbs super low encourages the body to switch to burning fat for fuel. But the fat-loss benefits are less clear beyond the one-year mark, according to the Mayo Clinic.

In short? Low-carb diets might be helpful for losing fat at first, but they may not be a healthy, sustainable way of eating in the long term for most people. For those who subscribe to the carbohydrate-insulin model of obesity, dietary changes for weight loss are more about quality than quantity.

The authors also note it's important to reduce your exposure to chemicals that can interfere with the body's hormones by drinking filtered water, using glass instead of plastic food containers and avoiding "obesogenic" food additives such as certain preservatives and artificial sweeteners and colors.

Another approach says the best fat-burning diet is simply high in fiber. Fiber is a nutrient found in plant-based whole foods including fruits, vegetables, beans, nuts, seeds and whole grains like oatmeal and brown rice.

Fiber-rich foods tend to be more filling but also lower in calories than low-fiber foods, and they also tend to be less processed. If you want to burn fat by reducing inflammation, on the other hand, an anti-inflammatory diet encourages eating fruits, vegetables, high-fiber whole grains, legumes beans, peas and healthy fats such as avocados, olive oil, nuts, seeds and fatty fish like salmon and mackerel.

Beverage-wise, this diet includes tea and coffee while limiting alcohol, according to the Harvard T. Harper says. This is one approach to intermittent fasting, but there are others, such as eating during a hour window and fasting during the other 12 hours, or eating normally five days per week and restricting calories the other two days.

Without insulin, the body doesn't store fat and instead breaks down fat you already have for energy," Dr. Successful weight loss happens when your body uses more calories than you take in. Intermittent fasting can help you curb your calorie intake and encourage your body to burn more fat, but traditional healthy eating patterns can too.

Paying attention to what and how much you eat is the most important factor when it comes to fat loss. But you can torch additional calories — and get more fat-burning bang for your buck — by adding in regular exercise.

Rehman says. And research done since then has backed up this position. Both cardio and weight-training should have a place in your weekly workout routine when you're cutting calories to lose fat. Cardio burns more calories than strength-training, thus leading to quicker fat loss. Weight-training doesn't burn as many calories 30 minutes of strength training burns around calories , but it'll help you preserve or even gain lean muscle mass.

That's important, because the more muscle tissue you have, the higher your calorie burn will be even when you're at rest! And the more calories you're burning, the fewer excess calories will potentially end up being stored as fat. So, what are the best fat-burning exercises? If you're looking to burn the most calories in the shortest amount of time, high-intensity interval training HIIT — like alternating jogging with sprinting — might be the way to go.

You can burn a lot of energy in a short amount of time — say, around calories in a minute session. What's more, interval workouts could keep your body in a calorie-torching state even after you're done exercising.

Keep in mind, these exercises will help you burn fat all over your body. Despite the fact that you might want to get leaner in one specific area, that's not how fat loss works, say Dr. Endless crunches won't burn away belly fat , and tons of squats won't burn fat around your thighs.

Another tip: If you can, consider working out first thing in the morning before eating breakfast. Because your body's glycogen levels are bottomed out from not eating since the night before, it'll turn to your stored fat for energy pretty quickly, which can boost your fat-burning overall.

Sleeping doesn't burn tons of calories. But getting enough rest still plays an important role in reaching and maintaining your weight-loss goals, experts say, because it can affect your ability to stick with healthy habits. That's in part because sleep is involved in helping the body regulate basic processes related to metabolism, immune function, stress management and cardiovascular function.

When you fall short on shut-eye, "all of these elements can get disrupted, and all of them play roles in weight management," Dr. Grandner explains. Sleep deprivation can directly affect your behavior as well.

On the flip side, simply getting an adequate amount of sleep can help you eat less and make it easier to reach your weight-loss goals. That alone could translate to a weight loss of roughly 28 pounds in a year. You don't exactly lose weight during sleep.

Sleep isn't a major fat burner because your body doesn't use as much energy while you're snoozing. But it still requires calories to carry out basic functions like breathing or maintaining your body temperature, which are happening around the clock. But the rate is slower, since our metabolism and energy needs are lower when sleeping," Dr.

It's important to note, though, that the hormones that influence appetite such as ghrelin and leptin are reset during proper sleep. So getting enough sleep helps indirectly with fat burning by helping to regulate your appetite.

It's no secret that the health of your microbiome — the community of bacteria living in your gut — play a major role in your health overall, including your weight. Here's why: Certain types of bacteria have been shown to be more efficient at breaking down food particles in the gut and help absorb more calories, increasing the chance for obesity.

People with obesity have a higher proportion of these more efficient gut bacteria, Dr. Spiegel explains, while people who do not have overweight have higher concentrations of less efficient gut bacteria, and in turn, absorb fewer food particles in their gut.

The types of bacteria in your gut aren't fixed, though. Experts still have a lot to learn about the relationship between gut health and weight, and it's hard to say for certain which strains of bacteria could be the most helpful for weight loss, Dr.

Spiegel points out. But engaging in gut-friendly habits as a whole seem to be helpful, so consider the following when you're working toward losing fat:.

Women and men lose body fat in the same way, but sex can affect how quickly or slowly a person is able to lose fat. Men have higher levels of the hormone testosterone, which promotes the growth of lean muscle tissue and can make fat loss quicker and easier.

For women, it's the breasts, bum and thighs," says Wilcock. That's not to say that women can't lose body fat or reach their desired body fat percentage. But they might have to work a little bit harder.

The Cleveland Clinic recommends women do 30 minutes of resistance training at least twice a week to boost muscle mass. And of course, pay close attention to how many calories you're taking in. While everyone's calorie needs are a little different, women may need to eat between 1, and 1, calories daily to lose weight.

But keep in mind that the right number depends on a wide variety of factors, including your age, current weight and activity level. When you're trying to lose fat, it helps to know where exactly you're starting from. While a typical bathroom scale can tell you how much you weigh, it's not the best tool for figuring out your body fat percentage or tracking your fat loss.

For that, you'll need body fat calipers. This handheld device is designed to measure the thickness of skin at the biceps, triceps, low shoulder blade and hip, which experts can use to calculate your body's percentage of fat.

Since it's tough to take accurate skinfold measurements at home, your best bet is to have it done by a personal trainer or health practitioner. Calipers aren't the only tool for measuring body fat, but they're widely considered to be the simplest and least expensive, per the ACE.

The problem is, while calipers are fairly accurate, they're not foolproof. If you're looking for a super precise measurement, consider getting a dual X-ray absorptiometry DEXA scan.

These scans send small electrical currents through the body to give a super accurate analysis of a person's weight, body fat, muscle mass and water.

A body composition scale — either at home or in a doctor's office — is a useful alternative and can be fairly accurate depending on the quality of the scale.

Our bodies store fat when we take in more energy than we use up. So in order to lose fat, we need to reverse that process. By using more calories than you take in, your body will burn fat from its fat stores to cover the rest of your energy needs.

Eating a lower-calorie diet is one way to make that happen, but you might also consider changing when you eat intermittent fasting and the quality of the foods you're taking in fewer processed fare and more nutritious, high-fiber and anti-inflammatory foods. You can get an extra boost by exercising regularly, especially with interval or strength-training workouts.

And you can help support the process by getting adequate sleep and nurturing your gut health. Our bodies are good at maintaining and gaining weight because, historically, that's helped us survive tough times. Remember, our bodies store fat in preparation for possible times of food scarcity. This makes it hard to lose weight.

Plus, some factors like your genetics, for example are out of your control. But adopting healthy, sustainable habits — like eating right and being active — can help, as can using metabolic tools like medications if needed. Big changes aren't easy, of course, and when you try to make too many drastic shifts at once, they can feel overwhelming and become hard to stick with, says Dr.

And when that happens, any weight you might've managed to lose will creep back. The key, instead, is making shifts that you can really live with. That might mean enjoying a moderate portion of dessert when a craving strikes instead of trying to swear off sugar for good, or committing to walking for 30 minutes most days of the week instead of trying to run for an hour every single day.

When your healthy habits feel sustainable, you'll be more likely to stick with them and eventually lose weight. Fat loss happens when you burn more energy than your body takes in.

You can speed the process along by drastically cutting your calorie intake or engaging in extreme exercise. This crash-diet approach tends to be hard to keep up, though, and it can result in the loss of lean muscle mass. As a result, "these types of diets aren't usually successful and one gains the weight back," Dr.

A slow-and-steady approach tends to be more successful. That can typically be achieved by reducing your calorie intake by around calories per day and making other lifestyle changes, the Mayo Clinic notes. The best way to burn body fat — especially if you want to lose body fat without losing weight — is through a combination of dietary changes and increasing your activity level.

There's no one-size-fits-all way to do that. Cardiovascular exercises like walking, running, cycling or swimming can all be effective, but so can high-intensity workouts or intervals if you're pressed for time, Dr.

Nazarian notes. But if you really want to change your body composition for the better, add resistance exercises to your routine to work toward building more lean muscle mass.

Body mass index or BMI is a number that uses height and weight to calculate how much body fat a person has. It may be helpful for your doctor to determine whether you have underweight, overweight or obesity though experts agree it's not perfect. But: "There is no specific BMI at which muscle loss begins to occur," Dr.

It's possible to lose large amounts of weight — and to lose body fat when you have a high body fat percentage — but it takes dedication, patience and time.

Amino acids are used for new protein synthesis or they can be converted to carbohydrates and fat Wood et al. Brown fat tissue in the body can burn huge amounts of energy to generate heat, and studies in humans and animals have suggested that increasing the amount of healthy brown fat might help weight management.

However, how to safely and effectively increase brown fat has been a significant challenge for researchers Virtanen et al. The activity of this tissue changes over time: It decreases with age, just as it does in obese individuals and diabetics.

Hence, ways to heat-up thermogenesis in brown fat are being sought which can be used to prevent obesity and diabetes Kissig et al. A simple, innovative tissue-grafting strategy that increases endogenous brown fat has been developed. The method directly converted white fat to brown fat outside the body and then re-implanted it in a patient.

They then used their methods on human subcutaneous fat and were able to effectively convert it to brown fat. This suggests that it might be possible one day to attempt this approach in humans as a potential therapy to help with weight loss, control of blood glucose levels, or to prevent weight gain Nordqvist et al.

Other methods to increase brown fat include chronic cold exposure, which is uncomfortable for most people, and pharmaceuticals that can cause side effects by targeting other organs.

In a study carried out on volunteers with higher brown fat levels, volunteers started shivering at lower temperatures compared to those with lower levels. These volunteers burned an extra calories, a 1. They not only experience an increase in the heat output of brown fat in the cold as they got used to the lower temperatures but also an improvement in the control of blood sugar via insulin Din et al.

Adipose tissue is now known to be a very important and active endocrine organ Coelho et al. It is well established that adipocytes, play a vital role in the storage and release of energy throughout the human body. A number of different hormones are released from the adipose tissue and these are responsible for different functions within the body Fig.

Adipose tissue secretes cytokines like TNF-α, IL-6, and IL-1β, which are involved in sending messages between cells Coelho et al. Most people really do not know how the fat cells work, how the fat burning process takes place, or where the fat goes when it is burned.

It is actually quite a complex physiological process, but many researchers and experts explained it as simply as possible. When the body loses fat, the fat cell does not go anywhere or move into the muscle cell to be burned.

The fat cell itself stays right where it was under the skin in thighs, hips, arms, etc. Fat is stored inside the fat cell in the form of triaglycerol. By lipolysis, each molecule of triaglycerol splits into glycerol and three fatty acids. The reaction catalyzed by hormone-sensitive lipase HSL. Not only because they have a faster metabolism than everyone else as the old adage goes, but also because of their calculated total calorie intake.

They slept 6—8 h a night, drank little or no soft drinks avoiding excessive sugar contents , rarely ate out processed foods are kept to a minimum , ate meals sitting down people who ate a meal standing up, ate twice as much after they finished consuming the food, therefore they considered the food to be a snack, not a meal , do not really snack a lot and also built an eating and exercise routine into their lives meals were eaten at regular times during the day.

Too much and too little adipose tissue can cause severe health implications. More commonly, too much adipose tissue leads to obesity, mainly from too much visceral fat.

Obesity leads to a number of serious health problems. It increases the risk of developing type 2 diabetes as it causes the body to become resistant to insulin. This resistance results in high levels of blood sugar which is bad for health.

Obesity also increases the chance of developing high blood pressure, high cholesterol levels, and an increased tendency for blood to clot leading to risk of heart attacks and stroke Anderson et al.

In eating disorders, such as anorexia nervosa, the patients do not eat enough food to maintain their adipose tissue levels. This means that they can lose a dangerous amount of body weight Kershaw and Flier Insulin in those people may be high, yet it is not enough to normalize the level of glycemia Al-Goblan et al.

In order to develop insulin resistance and obesity, thereby causing type 2 diabetes, β-cells should not be able to compensate fully for decreased insulin sensitivity. The non-esterified fatty acids NEFAs that are secreted from the adipose tissue in obese people may lead to the hypothesis that insulin resistance and β-cell dysfunction are most likely linked Kahn et al.

When we talk about fat loss, much of the information available can be confusing. Commonly, too many calories are mistakenly cut to really low levels to accelerate fat loss, almost certain to leave the plateau where further fat loss is difficult. Rapid caloric reduction will cause a decrease in muscle mass and slow basal metabolism.

The body should be stimulated by certain fat burner to liberate fat, without fat cells resisting are being broken down as fuel Paul These supplements contain a number of ingredients, each with its own proposed mechanism of action Podder et al.

A good fat burner must burn the stored fats for energy, break down and mobilize the fat cells, and increase the metabolic rate to burn stored fats and inhibit fat cells from enlarging Nawrot et al.

The list of supplements that claimed to increase or improve fat metabolism is long. The most popular supplements include caffeine, carnitine, green tea, conjugated linoleic acid, and chromium Westerterp-Plantenga et al. In this review, the evidence for some of these supplements is briefly summarized.

Based on the available literature, caffeine and green tea have data to back up its fat metabolism-enhancing properties. For many other supplements, although some show some promise, evidence is lacking. The list of supplements is industry-driven and is likely to grow at a rate that is not matched by a similar increase in scientific underpinning.

Caffeine is found in coffee, tea, soft drinks, cocoa, and cola nut. It has been most widely used in fat-loss products Greer et al. Caffeine is not only an energy enhancer but it is also becoming a popular fat loss supplement and workout performance booster Schwenk et al.

Many published studies are documenting its effectiveness at weight loss and reducing body fat Acheson et al. These studies have shown that caffeine is capable of increasing the release of stored fat, as well as the rate at which calories are burned.

The effects of caffeine are best realized when used in combination with other supplements. Caffeine promotes fat loss at two major sites: fat cells and muscle cells. The action of caffeine at the fat cell appears to be supportive of the fat loss signal generated by neurotransmitters and drugs that stimulate β-adrenergic receptors Klein et al.

These receptors are stimulated by adrenalin and similar chemicals. At rest and without the addition of caffeine, there is not much fat release or increase in calorie burning because of the effect of a competing class of adrenergic receptors, A2-adrenergic receptors Belza et al.

While β-receptors promote fat loss and increase calorie burning, the A2-receptors do the opposite Hursel et al. Green tea extract contains catechin epigallocatechingallate EGCG , the active ingredient Cabrera et al. It was discovered that EGCG inhibits catechol-O-methyltransferase, an enzyme that breaks down norepinephrine.

The higher levels of norepinephrine in the body enhance the overall rate of fat loss by stimulating the release of fatty acids from fat cells into the bloodstream for burning as fuel Johnson et al. Researchers examined the effects of green tea on weight loss in obese men and women. Participants followed a diet plan with green tea or a placebo for 12 weeks.

Energy expenditure and fat oxidation, or fat burning, were measured at the beginning of the study and during weeks 4, 8, and Scientists observed that the green tea group lost more body fat compared to the placebo group Hofman et al.

Protein supplementation is used by athletes to promote positive nitrogen balance throughout the day without dramatically increasing caloric intake Demling Specifically, it is reported that whey protein may help build muscles, increase strength, control appetite, aid in weight loss, improve endurance, and boost energy levels Boirie et al.

Casein is a protein derived from milk products. It is used primarily by athletes to increase muscle mass and strength, control appetite, aid in weight loss, improve endurance, and boost energy levels.

It provides all of the amino acids necessary for growth Delbeke et al. Supplementation with 7-Keto may help increase the metabolic rate, accelerate weight loss, and help burn fat Bobyleva et al. These enzyme activations drive energy-producing substrates in a direction of less efficient ATP production relative to heat production.

The enzymes also promote the utilization of fat stores for energy and heat production Haller et al. Yohimbe comes from the bark of a particular African tree.

It may be burn off stubborn body fat Rao et al. Yohimbe is most often promoted in dietary supplements as effective in increasing muscle mass by boosting testosterone levels, accelerating weight loss, and increasing energy levels Zahorska et al.

It is famous by enhancing blood flow and makes the oxidation of fatty acids easier Gades et al. Yohimbine acts on the adrenergic receptor system of fat cells, which regulate thermogenesis.

The beta-subunits of the adrenergic receptors targets of ephedrine can be seen as stimulatory for fat loss as they increase the activity of the enzyme adenyl cyclase and subsequently cAMP levels Manore The alpha-subunits are more suppressive of fat metabolism, in which their activation reduces activity of adenyl cyclase and reduces cAMP levels specifically alpha-2 Carmen and Víctor Yohimbine is a selective alpha-2 adrenergic receptor antagonist as it has a fold higher affinity for the alpha-2 subunit than it does for the alpha-1 subunit, which inhibits activation of the suppressive set of receptors and preserves adenyl cyclase activity and the effects mediated via the beta receptors Lalchandani et al.

Yohimbine itself can potentially induce fat loss indirectly via the release of adrenaline which is an activator of beta-adrenergic receptors MacDonald et al.

Increases in plasma free fatty acids and the density of alpha-2 adrenergic receptors remain similar at both time points, suggesting that yohimbine selectively loses the spike in adrenaline but not direct receptor fat burning effects Reiner et al.

Chitosan is a non-digestible fiber extracted from the shells of crabs, lobsters, and other crustaceans. It is prepared in supplement form for products as Chitosan-C and Chitorich Galitzky et al. It is an effective fat binder; it enters the body, binds to the fat in the food, and keeps it from being absorbed by the body Zenk et al.

There are two downsides to this method. First, fat blockers can prevent the body from absorbing nutrients it needs. Second, this bound fat still needs to leave the body, which it often does in the form of stomach pain, unpleasant anal leakage, and diarrhea.

Chitosan is recommended for reducing lowering cholesterol levels and promoting weight loss Pooyandjoo et al. L-Carnitine is a catalyst synthesized from amino acids and required for the transport of fatty acids from the bloodstream into the mitochondria during fats breakdown to generate metabolic energy for maintaining a healthy body weight.

It is widely available as a nutritional supplement Anton et al. Chromium is a trace element, which can increase insulin efficiency. It reduces insulin resistance, and glucose is diverted towards muscle rather than into fat storage Tian et al.

It builds muscle at the expense of body fat gains Fomous et al. Chromium supplementation led to reduced cravings for fat, not carbohydrates Shekelle et al. Ephedrine is a sympathomimetic amine, derived from various plants in the genus Ephedra , commonly used as a powerful stimulant, weight loss supplement, and appetite suppressant Clapham and Arch Synephrine is an alkaloid, derived primarily from the immature fruit of Citrus aurantium , and is commonly used in weight loss.

It has gained significant popularity as an alternative to ephedrine but it is safer and effective than ephedrine Bredsdorff et al.

Raspberry ketone is a natural phenolic compound of red raspberries, cranberries, and blackberries Cotten et al. However, no effects on body weight of rats were observed with doses up to times greater than the estimated intake in humans Ivy The high-dose effect is reported to stem from the alteration of lipid metabolism, increasing norepinephrine-induced lipolysis Onakpoya et al.

Pyruvate is the salt of pyruvic acid, found in most dietary supplements combined with a mineral such as calcium or magnesium to improve stability Whingham et al. It found to enhance weight loss, decrease appetite and fatigue, as well as increase energy levels, exercise endurance, and muscle glycogen stores Onakpoya et al.

Conjugated Linoleic Acid CLA has been found by researchers to encourage fat breakdown Millan et al. CLA transports dietary fat into cells to be burned for energy or used to build muscle Brenot et al. Suppressants that take away general hunger are called noradrenergic drugs Gray et al.

The other class of suppressants works by manipulating serotonin reuptake to prevent a sense of the need to eat more Whelan et al. For example, Hoodia gordonii , a plant in the South African desert, was originally used by hunters to ward off hunger and regulate thirst on long hunting expeditions.

This splendid plant can help to bide the time between meals Madgula et al. A purified extract of Hoodia , known as P57, was injected in an in vivo study directly into the brains of rats and easily broken down by the liver Spadafranca et al.

However, an in vitro study was found that P57 was generally not inhibited metabolically by human liver enzymes and has a relatively high secretion rate Fu et al.

Carb Blockers are composed of the extract of Phaseolus vulgaris , the botanical name for kidney bean and often mixed with other ingredients such as chromium, vanadium, and fenugreek Kelly et al.

They are preventing the enzyme alpha-amylase which is produced in saliva from binding with starches and break down the carbohydrates into molecules that the body will absorb Mussolino et al. Thyroid regulators, such as guggul extract, are an ingredient which is found to improve thyroid functioning to produce more thyroid hormones and increase fat metabolism.

These supplements may keep the basal metabolic rate BMR at higher levels to burn and lose more weight Wilson et al. Some authorities claim that these supplements can safely be used in small amounts and they can be effective at jump-starting weight loss.

Side effects are expected and ranged from uncomfortable to fatal Smith Anyone with any sort of pre-existing heart, hormonal, or digestive condition should seriously consider avoiding fat burning supplements.

For other people, it remains a personal choice, but one that should be made with a certain degree of wariness Berdanier et al. Most fat burner supplements often contain questionable ingredients and increase risk for an array of serious consequences, including heart palpitations, seizures, psychosis, severe anxiety, distress, and mood swings Wardlaw et al.

There are three macro-nutrients that can be present in food: fat, protein, and carbohydrate. One gram of protein yields 4 calories, 1 g of carbohydrate yields 4 calories, and 1 g of fat yields 9 calories.

So basically, fats can provide double calories to the body compared to the other two nutrient units, but this does not mean that fats are bad, they are not Montama et al. Many healthy fats are essential for the harmonious functioning of the body and foods that provide these fats need to be an integral part of the diet Schmitt et al.

The body also needs to expend energy in order to digest foods to get energy from them, so a small percentage of old fuel is burnt off in the process of acquiring new fuel.

The harder the food is to digest the more energy is expended to digest it Jeukendrup et al. Fat is an important nutrient for health and plays many different roles in the body. It supplies the body with energy, helps the body absorb vitamins A, D, E, and K, and helps the body grow and develop Vanhala et al.

They found to lower cholesterol levels and reduce the risk of heart disease. They are divided into monounsaturated fat, which can be found in avocados, nuts, and vegetable oils Hooper et al.

They are found in beef and veal meat, chicken meat, and dairy products Kim et al. They are made from a chemical process known as partial hydrogenation; this is when liquid oil is made into solid fat.

Trans fats have been shown to raise bad cholesterol LDL levels and lower good cholesterol HDL , increasing the risks for heart disease Prentice They are found in hard margarines, shortening, cakes, cookies, crackers, croissants, doughnuts, muffins, pastries, and other snack foods Carlsen et al.

Although fat contains more calories than protein or carbohydrates, the secret is in what fats actually do when they enter the body that makes the difference.

Saturated and trans fats, especially when combined with high carbs will pile on the pounds. Controlling carbs allow the body to return to its natural ability to burn fat.

As long as the carbs intake is controlled, the calories from fat are immediately used for energy which means they would not be stored. The second step, involves the consumed fats within the body to generate energy. Trans fats, found in pre-packaged foods and baked goods, and anything deep fried should be avoided.

Anything with hydrogenated or partially hydrogenated vegetable oil is a pound packer Vanhala et al.

Good fats help in burning body fat, not to feel hungry, enhance metabolism, and stimulate certain hormones that have many functions within the body.

There are certain foods that are better than others for fat burning: Avocados, is rich in oleic acid and beta-sitosterol monounsaturated fats , it helps in fat burning and lowers LDL cholesterol and triglycerides Schneider et al.

Nuts cashews, pecans, almonds, walnuts, peanuts Harris ; Parra et al. Omega-3 fats help burn fat by enhancing the body response to leptin that signals the brain to suppress appetite and eat less for maintaining weight loss.

Leptin stimulation reduces the activity of neuropeptide Y, a neurotransmitter that can trigger the hunger reflex Holm and this in turn increase the metabolism by enhancing the thyroid output King Palm oil, coconut oil, and cow butter contain medium chain triglycerides MCTs , saturated fats, with an unusual chemical structure that can be digested easily.

They contain fewer calories than other fats and they are absorbed and used directly for energy. Foods rich in MCTs suppress the appetite and help lose body fat Naber et al.

All literatures, articles, and newsletters refer that the five mechanisms of how proteins burn fats were achieved by consuming protein-rich meals, which stimulate glucagon and growth hormone release and rich also in nitrogen, boost metabolism, suppress appetite, and get us to feel full Karst et al.

We wrote in the next section some examples of these proteins. The following mechanisms are through which protein may assist the body in burning fat more effectively. By keeping insulin production low, the body can access and utilize fat as a fuel source more effectively.

Glucagon stimulates the liver breakdown of glycogen to glucose and stimulates the gluconeogenesis in the liver by increasing the uptake of amino acids. Protein stimulates growth hormone GH release from the anterior pituitary.

GH may indirectly promote fat loss. It acts directly on the fat cells and stimulates the release of fatty acids and glycerol into the blood stream. A particular amino acid, glutamine, has been shown to dramatically boost growth hormone release in the body, which then may promote greater fat burning Guo et al.

Protein provides the building blocks of body tissues and regular consumption of it, i. Not only does protein promote greater energy expenditure by maintaining an elevated metabolic rate but it also boosts the metabolism because it requires more energy to be digested compared to the other macronutrients, carbohydrate, and fat.

As a result, the thermic effect of food TEF , which means the amount of energy expended through the process of digestion increases, which increases the overall amount of calories the body burns during the day Banni Protein has powerful appetite suppressing effects, especially compared to the other macronutrients.

Its appetite-suppressing qualities come from the fact that protein stimulates the release of cholecystokinin CCK from the stomach cells. This hormone then travels through the bloodstream to the hypothalamus in the brain where it tells the brain that the stomach is full Whingham et al.

From the aforementioned 5 mechanisms, it is easy to conclude why protein can help promote fat burning in the body. It can help in fat burning by simply making an effort to add a small portion of protein, from a variety of protein sources to each meal.

Protein, foliate, and vitamin D are found in red meat beef, veal, pork , skinless turkey, and chicken. Proteins are not only more complex to digest and assimilate but they also require more energy to be stored as fats, so, they help to feel full and help the body in fat loss Coyle and Patrick Dairy products provide whey protein and casein that build muscle, control appetite, and aid in weight loss Boirie et al.

They contain CLA that works to lower the triglycerides and cholesterol leading to upregulate the body metabolism Leonard ; Kim et al.

The process of converting dairy down into lactic acid causes the body to utilize the energy stored in fat. Low-fat dairy products such as cheese, milk, and yogurt contain calcium and complex carbohydrates which work to kick metabolism into action and burn fat Villarroel et al.

Peanut butter provides protein, vitamins B 3 and E, magnesium, cortisol, foliate, dietary fiber, and arginine all of which increase protein synthesis, boost metabolism, and help in fat burning Christensen et al. Eggs are rich in satiating protein.

Eggs for breakfast can boost weight loss plan more than a carbohydrate-rich breakfast Soerensen et al. Several studies have correlated higher calcium intakes with lower body weight or less weight gain over time Parikh et al.

Two explanations have been proposed. First, high-calcium intakes might reduce calcium concentrations in fat cells by decreasing the production of parathyroid hormone and the active form of vitamin D.

Decreased intracellular calcium concentrations, in turn, might increase fat breakdown and discourage fat accumulation in these cells Earthman et al. Second, calcium from food or supplements might bind to small amounts of dietary fat in the digestive tract and prevent absorption of this fat Mallard et al.

Observational studies indicate that greater body weights are associated with lower vitamin D status, and obese individuals frequently have marginal or deficient circulating levels of vitamin D Lim et al. Nevertheless, the association between vitamin D and obesity raises the question of whether increasing vitamin D concentrations might reduce body weight Gittleman ; Young et al.

Fruits, although all fruits are strong healthy food, the fact is that only some have fat-burning properties. The best choices include citrus fruits; the low-glycemic fruits lemons, limes, oranges, tangerines, and grapefruits , grapes, cherries, and kiwi fruits. These fruits contain vitamin C, which not only works to dilute fat and cholesterol by its acidity but also helps release the fat cells.

Apples and berries, especially raspberries, are the most pectin-rich fruit which limits the ability to absorb fat. Another choice is peaches, pears, plums, strawberries, and pomegranates. They are rich in vitamins and minerals, high in water content, and have low glycemic index. They found to improve body metabolism and reduce bad cholesterol Denker et al.

Bananas and mangoes make for excellent snack foods as well as breakfast foods. Berries are extremely high in B vitamins that stimulate the thyroid hormone and boost metabolism. It is advised to eat the fruits whole for added fiber and increased the feeling of fullness Gittleman Grapefruit has been an integral part of many diets.

Its fat-burning mechanism is due to the high-fiber content that is known to burn more calories during the digestive process than calories in the grapefruit itself. Grapefruit pills were found to improve insulin resistance compared to its juice Terry Vegetables have a low-calorie profile while containing essential minerals and vitamin that improve the metabolism of the body, except for certain calorie-rich vegetables like potatoes and sweet potatoes.

Potatoes were preferred to be cooked with the outer skin because it is a good source of insoluble fibers Li Veggies like broccoli, spinach, artichoke, peas, cauliflower, cabbage, and carrots are excellent sources of minerals and have low calories that offer fat burning.

They are rich in fiber, which delays hunger Biesiekierski Cucumbers are high in sulfur and silicone, both of which help the body rid itself of fat content.

Beets are rich in iron, potassium, magnesium, and fiber. They enrich the blood and aid in liver function, thus helping to rid the body of fat through elimination Whitehead et al.

Onions and garlic also make great fat burners. The best way to cook veggies would be to boil them or stir fry them with healthy oils like olive oil, sunflower oil, Soybean oil or sesame oil Julkunen et al.

Grains and Seeds are rich in fibers which can control the blood sugar. Oats are rich in fiber, especially, insoluble β-glucan which is found in researches to stabilize the blood sugar of type II diabetics better than other types of fiber and improves metabolism Ramdath et al.

Oats also are digested slowly, keeping insulin production down. It is advised to eat one bowl of oatmeal at breakfast Mudryj et al.

They can balance copper and zinc which support thyroid function and boost metabolism Whiting et al. They are excellent sources of dietary fiber and are known to lower the bad cholesterol and thus contribute to heart health.

The best way to eat legumes would be to eat the whole grains Earthman et al. Not only is flax oil rich in omega-3 but it also is found to lower cholesterol van Avesaat et al.

Thermogenic foods, are foods that help burn fat by heating up the body Pathak et al. Capsaicin, a well-known thermogenic compound found in chili peppers, jalapenos, and ginger, works to heat up the body, speed up metabolism, and burn fats Rhoades and Tanner It would not count as food because it has no calories.

Water helps improve the overall metabolism of the body and thus helps burn fat. And of course, water helps flush out toxins and thus improves the capacity of the body to stay healthy Gittleman Many studies have shown that extra water intake, especially up to ml at mealtime, was conducive to weight loss Stookey et al.

Certain foods are rich in their water content and thus help in the process of fat reduction and feeling full quickly, for example are watermelons, cantaloupes, cucumbers, snake gourd, papaya, and chard Rosenberg et al.

The ingested and the environmental toxins that were taken every day can be stored in fat cells. Toxins released during weight loss had the capacity to damage the fat-burning mitochondria and interfere with the thyroid hormones and their receptor sites, interfere with enzymes, and interfere with leptin signals to hunger reflex.

A number of studies have been found that a decreased metabolic rate is in response to the presence of toxins affecting the thyroid hormones and the rate at which the liver excretes them Hsueh et al. Fat flush is a low-carbohydrate eating plan devised with a focus on weight loss while detoxing the liver and lymphatic systems to enhance overall health.

In addition to limiting carbohydrates, it recommends eating fat-burning fats, high-fiber vegetables and fruit, clean protein, and thermogenic foods and supplements Gittleman Caloric intake on the fat flush plan ranges from to calories per day, which is in line with the nutrition recommendations for weight loss Klein and Kiat During this phase, margarine, sugar, oils except flaxseed oil , grains, bread, cereal, starchy vegetables, dairy products, and some spices are restricted.

During the second phase, calories are increased from to calories daily. It includes the same food that is in the first but with the addition of butternut, sweet potato, fresh or frozen peas, brown rice, and carrots once weekly.

This phase continues until reaching the needed weight. The last phase is to maintain weight loss and entail or more calories daily. Certain foods that were eliminated in phase 1 are reintroduced back such as some starchy carbohydrates, dairy, and gluten-free grains Gittleman It aims to cleanse the liver, improve wellness, and produce weight loss.

An expert opinion is that the elimination of all margarine, fats, oil, sugar, bread, grains, high-carbohydrate vegetables, and dairy products can be difficult for some people because they found the remaining food list so restrictive. Fat flush plan is incompatible with vegetarian diet because of the importance of eating lean protein from animal sources, which they cannot do; so vegetarians face difficulty in following this diet.

The plant-based protein could be a substitute animal-based protein for vegetarians. Protein found in soybean and legumes is considered as an acceptable protein substitute on the Fat flush plan. The lacto-ovo vegetarians consume eggs, light yogurt, and light cheeses as a source of protein Picco We can turn our body into fat-burning machine by including low-calorie foods instead of high-calorie foods in our diet.

The fat burning supplements are not alone to burn fats alone. Without a proper diet and regular exercise, we cannot reach the needed goal.

If we decide to start any fat flush dietary program, we should seek approval from the doctor prior to starting. To avoid toxins which delay the burning process, we should eat organic foods as much as we can, avoid processed foods, and use natural product to be away from chemicals, additives, or preservatives.

Too much fats increase the risk of diabetes with the alarming complications of cardiovascular disorders. Modification of an unhealthy diet, bad eating habits, and lifestyle factors should remain the cornerstone in managing body fats.

New kinds of natural foods should be added in daily meals to improve fat burning process to avoid health complications. Scientific efforts must certainly be more oriented to discover how we should try to increase our brown fat cells to help in fat burning.

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