Best Way to Burn Fat: The Complete Guide
The fundamentals that work for 95% of people—no extreme diets or 2-hour gym sessions needed.
1: Create a Small Calorie Deficit (300–500 Calories)
- Calculate your maintenance calories (TDEE calculator)
- Eat 10–20% below maintenance
- Track for 2 weeks, then adjust based on scale + mirror
3: Strength Train 2–4x Per Week
- Preserve muscle = higher metabolism
- Beginner full-body routine (3 exercises, 2–3 sets)
- Progress: add weight/reps every 2 weeks
Your First Week Sample Schedule
|
Days |
Strength |
Steps |
Cardio |
|---|---|---|---|
|
Monday |
Full Body |
8K |
– |
|
Tuesday |
Rest |
7K |
20m HIIT |
|
Wednesday |
Full Body |
8K |
– |
|
Thursday |
Rest |
7K |
– |
|
Friday |
Full Body |
8K |
– |
|
Saturday |
Rest |
10K |
30m Walk |
|
Sunday |
Rest |
7k |
– |
Results Timeline
- Week 1–2: Habits form, 0.5–1kg down
- Week 3–6: 2–4kg fat loss, clothes looser
- Month 2+: Visible changes, sustainable system