6 Ways To Boost Fat Loss (No Gym Required!)

Updated: Nov 5

Often, the thought of burning body fat evokes images of slogging away at the gym, sweating buckets and gasping for air. Is this the best way to lose body fat? Maybe. The truth is there needs to be a combination of complementary actions and approaches to allow the body to strip away layers of fat. Here are 6 methods that help the body achieve this which do not require a gym membership - or even for you to break out in a sweat!

1. Be Hungry More

This sounds like a cop-out, it isn't. Humans have become too comfortable in their day to day lives. Central heating, accessible food and water, transport and a sedentary lifestyle all contribute to societies ever-expanding waistline. The slightest feeling of hunger leads to snacking which leads to perpetually raised insulin levels which, in turn, can lead to insulin resistance - a pre-cursor to diabetes (1).

The solution? Get used to being hungry! Try intermittent fasting approaches such as 16:8 where you eat within an 8-hour window and fast for the other 16 hours in a 24 hour period. This could be as easy as skipping breakfast, which leads us on to our next point:

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2. Fasted Activity

Humans evolved to have the ability to walk for long distances on an empty stomach in the morning - think waking up and going foraging or hunting for your daily food. In fact, a study of 2017 showed that exercise before breakfast increased 24-hr fat oxidation levels, meaning they burned more fat throughout the day.

How do we apply this? Simple. Where possible, go for a long walk/swim or do some other low-intensity exercise first thing in the morning, or before your first meal if you are following the 16:8 intermittent fasting protocol.

3. Cut Out Sugar

Sugar, either added or naturally occurring, hampers fat loss. Sugar provides instant energy for the body which stops the body from using its fat stores for energy. It also triggers insulin to be released from the pancreas which increases fat storage and can decrease the bodies sensitivity to insulin which can lead to a myriad of health problems, not to mention an increase in fat storage (2).