Last Updated on March 26, 2020

17 Immediately Actionable Ways To Burn Fat
(that actually work)


fat burning strategiesImagine if you could make one easy change to your lifestyle and almost instantly start noticing changes in the way you look.

Better yet:

What if I told you I had 17 of these super simple changes…

…and each of them could help you burn more fat on a daily basis.

Wouldn’t you be super excited to read about these strategies?

If you would, you’re in luck because that’s exactly what I’m going to share with you in this post:

17 immediately actionable fat burning techniques that you can use to start burning off more fat TODAY!

I reduced my body fat percentage by nearly 16% in under 10 weeks simply by using these 17 EASY techniques!

Click a section below to be immediately directed to one of these strategies.

1. Drink Sparkling Apple Cider Vinegar For Breakfast

2. Eat Watermelon For Lunch Every Day

3. Drink Six Cups of Ice Water Each Day

4. Add Hot Peppers To Your Meals

5. Get 8 Hours of Sleep Every Night

6. Do High Intensity Interval Training

7. Eat More Protein

8. Stay Away From Your Scale!

9. Consume Lots of Fiber

10. Drink Black Coffee In The Morning

11. Consume Probiotics On A Daily Basis

12. Try Standing At Work

13. Stay Hydrated 100% of The Time

14. Eliminate Sources of Stress in Your Life

15. Stay Focused And Committed

16. Ditch The Soda And Drink Green Tea Instead

17. Try Using A Natural Fat Burner Supplement


1. Drink Sparkling Apple Cider Vinegar For Breakfast


Apple Cider Vinegar for fat burningIt’s time to face the facts people…

Breakfast is NOT the most important meal of the day.

When you’re sleeping, you’re not eating, right? Therefore, you fast for roughly 8 hours every day just by sleeping…

Studies have shown that if you continue that fast for just a couple more hours, you’re able mobilize and burn off MASSIVE amounts of fat during that time…

So we know that skipping breakfast can help you burn fat, but how does sparkling apple cider vinegar fit into the picture…and what even is sparkling apple cider vinegar?

Sparkling apple cider vinegar is simply sparkling water mixed with 2-3 teaspoons of apple cider vinegar (available at any convenient store: Walgreens, CVS, etc).

Apple cider vinegar contains acetic acid, which boosts mineral uptake in your body.

Since you’re not eating breakfast, you’re not taking in minerals, which is bad for your body…

However, through the use of acetic acid, you are able to effectively utilize minerals that you took in from previous meals, such as your dinner from the night before.

Drinking apple cider vinegar for breakfast boosts your mineral intake WITHOUT increasing your calorie intake…THAT is the key.

You’re not taking in any calories, but you’re still giving your body the minerals it needs, which not only reduces your feeling of hunger, but also actually makes you feel good.

You can use regular water if you’d like, but I recommend sparkling water because it has been proven to curb your appetite, so it makes skipping breakfast much easier.

All you have to do is buy some apple cider vinegar and sparkling water (again, you can find both of these items at any grocery store or convenient store) and mix 2-3 teaspoons of apple cider vinegar with a glass of sparkling water every morning.

Just by drinking sparkling apple cider vinegar for breakfast every morning, I was able to decrease my body fat percentage by 2% in under one week!

I was ecstatic about those results, but I’m even more ecstatic to tell you about the rest of the strategies I used that ultimately helped me reduce my body fat percentage by a total of 16%!

Here’s a clinical study on the weight loss effects of apple cider vinegar…


2. Eat Watermelon For Lunch Every Day


watermelon for fat burningTo be clear, you can eat more than just watermelon for lunch…

The key is just to make sure that you include at least a couple slices of watermelon with your lunch.


Watermelon contains a tremendous amount of Arginine, which is an amino acid that enhances the oxidation of glucose and fat.

Therefore, the Journal of Nutrition reports that the arginine naturally found in watermelon can be very beneficial when it comes to weight loss.

This is another very simply way to burn fat naturally…

All you have to do is add some watermelon to your cart at the grocery store every week, and make sure to bring a couple slices to work with you to eat with your lunch…

And then boom! You’re oxidizing fat and burning it away just like that.

Can it get any easier?!?

Here’s a clinical study on the weight loss effects of watermelon…


3. Drink Six Cups of Ice Water Each Day


cold water for fat burningI know what you’re thinking…

Drink water is one of the tips?? Really??

The key lies in drinking ice water specifically, and there’s some very simple science to support the benefits of this practice.

When you drink ice cold water, your body must heat the water up to body temperature, and the process of raising the temperature of the water takes a lot of work…

Any time your body has to work hard, it’s burning calories.

It doesn’t matter whether the work it’s doing involves an external process or an internal process…either way, you’re burning calories.

So yes, it really is that simple…

Just add ice to the water you already drink every day, and just like that, you’re increasing your calorie expenditure and allowing your body to burn fat naturally and effectively. 

Always remember that the only way to lose weight is by burning more calories than you consume

And according to science, drinking ice water throughout each day contributes to the amount of calories your body is burning off.

Here’s a clinical study on the weight loss effect water can have on your body…


4. Add Hot Peppers To Your Meals


cayenne pepper for fat burningHot peppers such as jalapenos, Chile peppers, and cayenne pepper contain something called capsaicin, which boosts your metabolism and induces the process of thermogenesis.

Thermogenesis is an internal process that requires a lot of calories to be burned in order to complete the process, so consuming hot peppers is another way to increase your calorie expenditure.

All you have to do is buy some cayenne pepper, or whatever type of hot pepper you prefer, and start consuming it on a daily basis…

This is yet another extremely simple dietary adjustment that allows you to burn fat without exercise…

Another way to implement this particular strategy with about 20 times the benefit is by utilizing a natural fat burner supplement that contains cayenne pepper.

Typically, the dosage of cayenne pepper that is found in a fat burner supplement is much larger than the amount of cayenne pepper you could fit into your diet…

That is, unless you were literally eating spoon fulls of cayenne pepper, which I do not recommend.

Here are a couple of clinical studies on how hot peppers can help you lose weight…



5. Get 8 Hours of Sleep Every Night


8 hours of sleep for fat burningStudies have shown that if you don’t get 8 hours of sleep, you wake up 25% hungrier…that’s very significant.

On top of that, people who don’t get enough sleep also experience more stress on a daily basis, and high amounts of stress prevent your body from being able to function properly.

If you want to lose weight, you need to be taking care of your body and allowing it to do its job…and sleep is a big part of that.

Remember, tip #1 involves only drinking liquids for breakfast instead of having a meal, and it’s much harder to skip that first meal if you’re waking up 25% hungrier!

Bottom line…do NOT underestimate the power of a good night’s sleep.

Ever since I started getting 8 hours of sleep every night, I noticed that I have no issue whatsoever with skipping breakfast…

I barely even feel hungry in the morning anymore…especially after I drink my apple cider vinegar and sparkling water concoction.

Here are some clinical studies about the effects sleep has on weight loss…



6. Do High Intensity Interval Training (HIIT)


hiit for fat burningEven if you’ve heard of HIIT before, I bet you haven’t heard of the special HIIT method I’m going to recommend later in this section…so stay tuned.

Everybody knows you have to work out to lose weight…that’s common sense right?

But most people don’t know that high intensity interval training allows you to burn fat at an exponentially faster rate compared to traditional exercise methods.

HIIT is when you alternate from periods of extremely intense exercise to periods of rest…in other words, you bounce back and forth from high intensity to “zero intensity.”

HIIT workouts typically only last about half an hour, which is one of the reasons a lot of people prefer HIIT, but the bigger reasons are the benefits…

When the body goes through such an intense period of exercise, it releases catecholamines that remove fat from storage and absolutely destroy it…

An added benefit of HIIT is what’s commonly referred to as “the afterburn effect.”

The afterburn effect refers to the fact that your body continues to burn off fat for up to 24 hours (yes, you read that right) after you are finished doing high intensity interval training.

So, if you think about it, doing HIIT every day can cause your body to be constantly burning fat 24/7, nonstop…

Now, you might not be able to do it every day, but at least try doing it 3-5 days out of the week.

It only takes 20-30 minutes of your time, and the time goes by very fast if you employ my special technique…

The HIIT technique I recommend is called the Minute-to-Minute technique.

In this technique, you divide each minute into half high intensity and half zero intensity…

For example, you could sprint on the treadmill for 30 seconds, and then rest 30 seconds, and then repeat for about 20-30 minutes…

For beginners, try dividing each minute into 20 seconds of sprinting and 40 seconds of rest.

Bonus: HIIT is also a great way to burn fat fast at home because you can actually find hundreds of HIIT workouts on YouTube that don’t require any equipment whatsoever!

Here is a clinical study on how HIIT effects weight loss…


7. Eat More Protein


protein for fat burningAnother unbelievably simple fat burning technique!

All you have to do is consume more protein on a daily basis.

Studies have shown that people who eat higher amounts of protein than the average person are able to burn more fat and build more muscle.

Examples of good protein sources are chicken, turkey, beef, and eggs…or if you’re vegan, beans, broccoli, and tofu.

BUT, the easiest way to increase your protein intake is by drinking protein shakes.

Protein shakes help you burn fat, build muscle, and properly recover from intense periods of exercise…

Plus, they’re SUPER simple to make!

All you have to do is get a high quality protein powder, mix a scoop with some water, and boom!!!

Just like that, you have 25 grams of protein in the form of a delicious chocolate shake.

Here is a clinical study about how protein effects weight loss…


8. Stay Away From Your Scale!


don't trust your scaleIt’s important to keep yourself from stepping on the scale every day…

Using a scale is NOT an effective way to track weight loss.


Because if you’re making healthy changes, you’re going to be replacing the fat you lose with lean muscle mass, and muscle weighs more than fat…

So, even if you’re reducing your body fat percentage by implementing all these changes, it won’t show on the scale!

If you lose 5 pounds of fat, but also gain 5 pounds of muscle, then the scale is going to say you weigh the same, and you’re going to think your strategies aren’t working…

The bottom line: avoid the scale at all costs!

9. Consume Lots of Fiber


fiber for fat burningConsuming fiber doesn’t effect fat that you have already gained, but it does prevent you from gaining any more fat…

Fiber consumption fights fat accumulation by helping you feel full for longer periods of time.

Since fiber moves through the digestive tract very slowly, it takes your body a long time to realize it’s hungry again…

Therefore, consuming fiber can help you eat less often…and remember, weight loss is all about consuming less calories, and burning more!

And remember, good quality dietary fiber has a myriad of other health benefits as well!

Here is a clinical study on how fiber can help you lose weight…


10. Drink Black Coffee In The Morning


coffee for fat burningAfter you’ve consumed your sparkling apple cider vinegar like we talked about in the first section, the next thing you should drink is black coffee

And if you think this is a basic tip, wait until you see the science bomb I’m about to drop on you at the end of this section…

First off, black coffee is an extremely powerful appetite suppressant, which means it can be very helpful to consume after you’ve skipped breakfast.

By drinking black coffee, you can keep your hunger at bay for a much longer period of time…you might find that you’re eating lunch at 2:00 instead of noon!

Here’s the mind-blowing science behind why black coffee works so well…

Black coffee contains high amounts of Peptide YY, which is literally a satiation hormone…

What does that mean?

That means when you drink black coffee, it signals to your brain that your hunger has been satiated, and you no longer feel hungry as a result of this effect…absolutely crazy!

Here is a clinical study on how caffeine can help you lose weight…


11. Consume Probiotics On A Daily Basis


probiotics for fat burningProbiotics are bacteria found in your gastrointestinal tract, and they have a major impact on your overall health…

Some studies even suggest that probiotics can improve your mental health, but let’s stay focused on the weight loss benefits…

There are endless studies out there that show people who get enough probiotics on a daily basis are able to reduce their body fat by a much larger percentage over time.

You can get probiotic supplements, but another easier way to make sure you’re getting enough probiotics is to just eat organic yogurt every day.

Yogurt is very high in probiotics…supplements may be more beneficial, but yogurt can often be a more convenient option for people.

Supplementing with probiotics is yet another way to burn fat fast without exercise.

Here’s a clinical study on how probiotics effect weight loss…


12. Try Standing At Work


standing at work for fat burningThis one may sound a little weird, but it’s very important to consider…

Studies have shown that if you stay seated for more than 4 hours at one time, you prevent fat-controlling enzymes from doing their job.

You have enzymes in your body that work to ensure you don’t accumulate too much fat, but they cant do their job if you’re inactive all day…

Every couple hours, get up from your desk and walk around.

Try making calls on your cell phone instead of your work phone so that you can walk around while you’re on the phone!

Here is a clinical study on how sitting for too long effects your ability to lose weight…


13. Stay Hydrated 100% of the Time


drinking water for fat burningI can’t stress enough how important it is for you to understand this science-backed fact…

Dehydration slows the fat burning process.

That’s right, if you’re not drinking enough water, you’re not allowing your body to reach its maximum fat burning potential.

Staying hydrated is probably the easiest tip on this entire list, and yet it can have such a profound effect on your body’s ability to burn fat…

Also, don’t forget to add ice to your water for added benefits like we talked about in the third section!

Here is a clinical study on how staying hydrated can help you lose weight…


14. Eliminate Sources of Stress in Your Life


eliminate stress for fat burningStress is potentially the most overlooked contributor to weight gain in the world…

People don’t realize that high levels of stress are directly correlated with fat gain.

Stress causes your body to over-produce cortisol, which is a fat-storing hormone…

Therefore, by over-stressing, you’re actually encouraging your body to store more fat.

If there are certain people or things in your life that particularly stress you out, try avoiding those people and take some time out to relax…

Pro tip: Try meditation…meditating on a regular basis can have a very significant effect on the way your body responds to stressful situations (not to mention, it can produce a wide array of other health benefits as well).

Here’s a clinical study on how stress overload can cause you to gain weight…


15. Stay Focused And Committed


stay focused on fat burningNone of these strategies are going to produce results if you don’t utilize them on a regular basis…

It’s important to stay consistent if you’re serious about losing some pounds.

Working out for a week isn’t going to produce results, just like dieting for a week isn’t going to produce results…

If you consistently use every single one of these strategies just like I did, you will get results.

Don’t give up on these strategies…

While most of them are almost completely effortless, there is still some work required on your end.

You have to stay dedicated to employing these strategies, and you do need to make sure you’re exercising regularly.

16. Ditch The Soda And Drink Green Tea Instead


eliminate soda in order to burn fatI won’t go too in depth about the adverse health effects of drinking soda because I’d end up typing 5,000 words about it, and I want to keep this article quick and convenient for you guys…

Suffice it to say, you need to be avoiding pop at all costs.

Instead, try drinking green tea, which has profound weight loss benefits…

Green tea contains EGCG (epigallocatechin gallate), which increases the amount of cholecystokinin in your body, thereby triggering a satiation response in your brain…

Too many science words?

Basically, green tea tricks you into thinking you’re not hungry, even when you are hungry…

So, it mainly just helps you eat less often, but it also causes norepinephrine production, which encourages your body to release fat from storage and burn it as an energy source…

Do you see the weight loss power of green tea yet???

It’s such a simple change, and the benefits are truly endless.

Here is a clinical study on how green tea can help you lose weight…


17. Try Using A Natural Fat Burner Supplement


fat burner supplementNow, there’s a reason I saved this strategy for the end…save the best for last right?

But seriously…if you’re not screwing around, and you’re really dedicated to losing some weight, then the best thing you can do for yourself is invest in a natural fat burner…

Natural fat burners are among the cheapest of supplements, and they have a lot to offer…

That is, if you pick the right one.

Natural fat burners are by far the fastest way to shred fat, and I believe the supplement I personally took was a major contributor to my drastic fat reduction…

Let me just remind you once more how successful my weight loss journey was…

I was able to reduce my body fat percentage by almost 16% in under 3 months.

I have six pack abs now, and I’m extremely happy with my body.

Using every single one of these 17 strategies every day is what got me to where I am, and I’m very confident that my fat burner supplement had a lot to do with it…

I didn’t start taking the fat burner until a couple weeks in, but when I started it, I began burning fat and losing weight WAY faster.

But don’t take my word for it, try a fat burner for yourself!

If You Want To Burn Fat, Don’t Forget To TAKE ACTION!

In order to be successful, you have to take action on the things you learn…

Your fat is NOT going to burn itself.

Only you can burn your fat…

And if you use these strategies, you should start to burn fat in a week or even less.

Start implementing these 17 simple strategies today, remember to stay consistent, and you’ll start shredding fat in no time. 

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Joe Costello
Nutrition & Wellness Consultant
Joe Costello is a Nutrition & Wellness Consultant, certified by the American Fitness Professionals & Associates (AFPA), author, and internet blogger. Joe has more than 9 years of experience in the sports nutrition industry and over 3 years of experience as a supplement and nutrition blogger. As a certified NWC who specializes in dietary supplements, Joe strives to deliver accurate, comprehensive, and research-backed information to his readers. You can find more of Joe’s work including his E-Books about fitness and nutrition at his official website, or connect with him on LinkedIn, Facebook, Instagram, Vimeo, or YouTube. Joe Costello is one of the founders of and years after the creation of the site, partnered with TEK Naturals, a nutritional supplement company.