{"id":15081,"date":"2017-10-13T12:27:13","date_gmt":"2017-10-13T16:27:13","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=15081"},"modified":"2019-05-22T09:59:24","modified_gmt":"2019-05-22T13:59:24","slug":"7-ways-to-burn-more-fat","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/","title":{"rendered":"7 Ways To Burn More Fat"},"content":{"rendered":"<p>Thanks to years of fad diets, intense workout plans \u2018guaranteed\u2019 to deliver the best results, and social media scams, losing fat can seem like a complicated task.<\/p>\n<p>We\u2019re not going to sugar-coat it: Fat loss takes dedication. But that doesn\u2019t mean it has to be confusing. In fact, finally freeing yourself from the yo-yo diet roller-coaster is all about getting back to the basics. Start with these seven expert and science-backed lifestyle changes you\u2019ll shed the pounds for good. Just make sure you\u2019re consistent about your effort.<\/p>\n<h2><strong>1. Adjust Your Grub To Create A Caloric Deficit<\/strong><\/h2>\n<p>If you want to lose fat, you need to have a solid foundation\u2014and that means starting with food. \u201cNutrition should be the first barrier to attack,\u201d says Tony Gentilcore, C.S.C.S., owner of CORE in Boston.<\/p>\n<p>To lose one pound of fat, you typically need a caloric deficit of 3,500 calories. (This can vary a bit, but 3,500 is a good ballpark number.) So to lose a pound of fat in a week, you\u2019d need a caloric deficit of 500 calories each day. \u201cI always ask people: How long would it take you to burn 500 calories with just exercise? If you go for a jog, do some interval training, or lift weights, you\u2019re looking at up to 75 minutes to burn 500 calories,\u201d Gentilcore says. But you can easily cut out that many calories by just not eating that bowl of cereal or ice cream right before you go to bed.<\/p>\n<p>Some of Gentilcore\u2019s biggest advice: Take the time to make your own lunches for work. You\u2019ll know exactly what\u2019s in your food and you can control your portion sizes, he says\u2014which is not always possible at the office cafe!). Making lunch may not sound <em>that<\/em> effective, but research backs it up: According to one study published in the <a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-017-0567-y\" target=\"_blank\" rel=\"noopener noreferrer\"><em>International Journal of Behavioral Nutrition and Physical Activity<\/em><\/a>, people who ate more than five home-cooked meals per week were 28 percent less likely to be overweight and 24 percent less likely to have excess body fat than people who ate less than three home-cooked meals per week.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/01\/protein-packed-mason-jar-recipes\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>10 Protein-Packed Meals In Mason Jars<\/strong><\/a><\/p>\n<p>From there, simple strategies like limiting junk foods and taking a few minutes to think about whether you still feel hungry before going back for seconds can fire up your fat-loss efforts before you even think about adjusting your workouts or anything else.<\/p>\n<h2><strong>2. Cut Back On Certain Carbs<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/31\/cutting-refined-carbs\/\" target=\"_blank\" rel=\"noopener noreferrer\">Carbs<\/a> aren\u2019t all evil\u2014but <em>certain<\/em> carbs aren\u2019t good. And despite what many fad diets would tell you, you don\u2019t need to completely cut carbs to lose weight, explains Marie Spano, R.D., a sports nutritionist for the Atlanta Hawks.<\/p>\n<p>Carbohydrates are your body\u2019s primary source of fuel, and if you don\u2019t eat enough of them your energy will tank and your workouts will suffer, she says. For this reason, healthy carbs\u2014like whole-wheat bread, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/N-cp99ks\" target=\"_blank\" rel=\"noopener noreferrer\">oats<\/a>, quinoa, fruits, and vegetables\u2014should make up 45 to 65 percent of your daily calories, according to <a href=\"https:\/\/www.google.com\/url?sa=t&rct=j&q=&esrc=s&source=web&cd=14&cad=rja&uact=8&ved=0ahUKEwiQhonVvtfWAhWDeSYKHSPNAhYQFghuMA0&url=https%3A%2F%2Fwww.cnpp.usda.gov%2F2015-2020-dietary-guidelines-americans&usg=AOvVaw34n9MtyXajyB9ofQacwtJ5\" target=\"_blank\" rel=\"noopener noreferrer\">The Dietary Guidelines for Americans<\/a>. These healthy carbs tend to contain lots of filling <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener noreferrer\">fiber<\/a> and likely fewer calories overall, explains Spano. That\u2019s two points for fat loss right there!<\/p>\n<p>It\u2019s eating the wrong kind of carbs\u2014like soda, white bread, and pastries\u2014too often that can actually sabotage your fat loss. Your body converts <em>all<\/em> carbs into glucose (sugar), but these simple, fiber-less carbs are basically already sugars, so if you eat more of them than your body needs for energy in that point in time, they\u2019re stored as fat, she explains. Plus, research suggests we tend to overdo it on calories more often when eating processed foods (like white bread or pasta) compared to whole foods (like quinoa or potatoes).<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/06\/sugar\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Is Sugar Really All That Bad For You?<\/strong><\/a><\/p>\n<p>Your task: Stick to less-processed carbs that are as close to their natural state as possible and find healthier alternatives to your favorite carb-y treats. For example, if you\u2019re craving something candy-sweet, fruit will often satisfy your taste buds while also providing <a href=\"https:\/\/www.vitaminshoppe.com\/c\/letter-vitamins\/N-cp99hy\" target=\"_blank\" rel=\"noopener noreferrer\">vitamins<\/a> and plant compounds that are important for good health, Spano says. If you\u2019re <em>really<\/em> dying for ice cream though, just serve it in a small kids\u2019 cup.<\/p>\n<h2><strong>3. Load Up On Protein<\/strong><\/h2>\n<p>When in doubt, go for <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>. The macronutrient both helps you build muscle (more on that soon) and keeps you feeling satiated for longer, which is important when you\u2019re in a caloric deficit, explains Gentilcore. Protein also has a greater thermic effect than carbs and fat, meaning it requires more calories to digest and process, he says.<\/p>\n<p>Plus, if you don\u2019t eat enough protein while cutting back the amount of food you\u2019re eating overall, you might actually end up breaking down muscle tissue\u2014which is important for your body\u2019s daily function in and out of the gym\u2014for energy, says Spano. And since muscle supports your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">metabolism<\/a> and gives your body shape, this is quite the opposite of what you want. (Muscle is metabolically active, so the more you have, the more calories you burn even at rest, Gentilcore explains.)<\/p>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/summer-ready\" target=\"_blank\" rel=\"noopener noreferrer\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22693\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/stimulant-free-weight-management\/healthiest-summer-banner\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?fit=970%2C250&ssl=1\" data-orig-size=\"970,250\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"healthiest summer banner\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?fit=300%2C77&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?fit=740%2C191&ssl=1\" tabindex=\"0\" role=\"button\" class=\"aligncenter wp-image-22693 \" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?resize=635%2C164&ssl=1\" alt width=\"635\" height=\"164\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?resize=300%2C77&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?resize=768%2C198&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?resize=272%2C70&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?resize=740%2C191&ssl=1 740w\" sizes=\"(max-width: 635px) 100vw, 635px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22693\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/stimulant-free-weight-management\/healthiest-summer-banner\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?fit=970%2C250&ssl=1\" data-orig-size=\"970,250\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"healthiest summer banner\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?fit=300%2C77&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?fit=740%2C191&ssl=1\" tabindex=\"0\" role=\"button\" class=\"aligncenter wp-image-22693 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20635%20164%22%3E%3C%2Fsvg%3E\" alt width=\"635\" height=\"164\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20635%20164%22%3E%3C%2Fsvg%3E 635w\" sizes=\"(max-width: 635px) 100vw, 635px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?resize=300%2C77&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?resize=768%2C198&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?resize=272%2C70&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg?resize=740%2C191&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/healthiest-summer-banner.jpg\"><\/a><\/p>\n<p>Case in point: When <a href=\"http:\/\/ajcn.nutrition.org\/content\/103\/3\/738\" target=\"_blank\" rel=\"noopener noreferrer\">researchers from McMaster University<\/a> studied 40 men who cut calories and ramped up their exercise for a month, the guys who ate more protein not only saw greater muscle gains, but also lost more body fat compared to those who ate less protein.<\/p>\n<p>Ideally, if you\u2019re trying to keep your body in fat-burning mode, you should get about one gram of protein per pound of body weight throughout the day, says Gentilcore. Aim for at least 30 grams of protein or more per meal, Spano adds.<\/p>\n<h2><strong>4. Start Lifting Weights<\/strong><\/h2>\n<p>Once you get your nutrition in order, pairing it with the right workouts will maximize your fat loss.<\/p>\n<p>One of the keys to successful fat loss is to keep (or build muscle)\u2014and to do that while in a caloric deficit, you need to strength train, says Gentilcore. In case you\u2019re not sold, one review published in <a href=\"http:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2012\/07000\/Resistance_Training_is_Medicine___Effects_of.13.aspx\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Current Sports Medicine Reports<\/em><\/a> found that just 10 weeks of resistance training can reduce body fat by up to four pounds and increase resting metabolic rate by up to seven percent.<\/p>\n<p>If you\u2019re a beginner, Gentilcore recommends starting with three days of full-body resistance training a week. Focus on performing compounds movements like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/22\/improve-squat\/\" target=\"_blank\" rel=\"noopener noreferrer\">squats<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/25\/improve-your-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlifts<\/a>, and bench presses (which engage multiple muscle groups and burn more calories) and perform three to four sets of five to eight reps each.<\/p>\n<h2><strong>5. Supplement Your Routine With HIIT Or Circuit Training<\/strong><\/h2>\n<p>While strength training is key, getting your dose of cardio is still important, says Gentilcore. That\u2019s why he recommends finishing your workouts with circuit or <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/16\/hiit-workout-benefits\/\" target=\"_blank\" rel=\"noopener noreferrer\">high-intensity interval training (HIIT).<\/a><\/p>\n<p>The goal of high-intensity interval training is to exhaust all your energy by performing short bursts of work for a set amount of time\u2014like sprinting as hard as you can for 30 seconds, walking to rest, and then repeating. In circuit training, on the other hand, you perform a set number of exercises as hard as you can, then rest and repeat.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/16\/hiit-workout-benefits\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>7 HIIT Workouts That Incinerate Fat<\/strong><\/a><\/p>\n<p>Both spike your heart rate, which forces you to use more oxygen and ultimately burn more calories, says Gentilcore. Think of HIIT and circuit training as supplements to your strength-training routine and perform 10 to 15 minutes of either after you lift. You can perform HIIT on an elliptical, a stationary bike, out on the track, or even in the pool.<\/p>\n<p>If you\u2019re new to HIIT, start with intervals of 15 to 30 seconds of work followed by 45 to 60 seconds of active recovery, says Gentilcore. As you get the hang of it, reduce your active recovery time by five to 10 seconds per week, until you\u2019re working and resting for the same amount of time.<\/p>\n<p>If you want to go the circuit-training route, just pick four to six moves and perform them back-to-back, resting as little as possible until you\u2019ve completed all the moves. Then you\u2019ll rest and repeat the circuit three to five times. Here\u2019s an example from Gentilcore:<\/p>\n<ul>\n<li>5 goblet squats<\/li>\n<li>5 pushups<\/li>\n<li>5 TRX inverted rows<\/li>\n<li>5 bodyweight reverse lunges (per leg)<\/li>\n<li>60 seconds rest<\/li>\n<\/ul>\n<p>Since these training styles require tons of energy, they\u2019re sure to exhaust your system and end your workout on a strong note. (For that reason, don\u2019t do HIIT or circuit training before your lifts!)<\/p>\n<h2><strong>6. Get Moving Outside Of The Gym<\/strong><\/h2>\n<p>When it comes to burning fat, the more you move, the better (within reason, of course). \u201cWe\u2019re at a point in society where many people\u2019s only form of movement or activity is in the gym,\u201d says Gentilcore. And while it\u2019s better than nothing, if you hit the gym three days a week for an hour and half, that\u2019s only four and a half hours of dedicated movement a week.<\/p>\n<p>When you get serious about hitting the gym, you might fall into the trap of what\u2019s called \u2018compensatory inactivity,\u2019 when you end up moving less overall because you\u2019re working out more often. You know, when you justify a full weekend of Netflix binging because you had a really solid Saturday morning workout. As tempting as compensatory inactivity might be, it can really hold you back from shedding fat.<\/p>\n<p>So don\u2019t miss out on all of the opportunities you have to be active throughout your day, says Gentilcore. After all, any additional movement is additional calories burned.<\/p>\n<p>His suggestion? Get in 45 to 60 minutes of moderate-paced walking every day. Split it up throughout the day if you need to. Get out with your dog, your spouse, or take the time alone to unwind. And make small changes like parking farther away from the office or even just taking the long way to the bathroom to keep you moving.<\/p>\n<h2><strong>7. Prioritize Sleep<\/strong><\/h2>\n<p>Skimping on sleep messes with your energy and concentration\u2014and it plays a big role in how your body deals with fat, too.<\/p>\n<p>In one study published in the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2951287\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Annals of Internal Medicine<\/em><\/a>, researchers followed 10 overweight, but healthy, people who were all following calorie-restricted diets. For two weeks, the participants slept an average of seven hours and 25 minutes per night. Then, for another two weeks, they clocked in at about just five hours and 14 minutes. During those two weeks of seven-hour sleeps, people lost an average of 3.1 pounds from fat, compared to just 1.3 pounds during the five-hour sleep weeks.<\/p>\n<p>What\u2019s more, when they slept less, the participants\u2019 levels of ghrelin\u2014a hormone that makes you feel hungry, promotes fat retention, and even reduces the amount of calories you burn\u2014spiked. In fact, another study published in <a href=\"http:\/\/www.nature.com\/ejcn\/journal\/vaop\/ncurrent\/abs\/ejcn2016201a.html\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Nature<\/em><\/a>, found that when people slept for five and a half hours or less, they downed an extra 385 calories the next day (mainly from foods packed with empty calories) compared to those slept for seven hours or more.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>So, to keep your hunger hormones at bay\u2014and help your body recover so you can bring you\u2019re A-game in the gym, of course\u2014prioritize <a href=\"https:\/\/sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times\" target=\"_blank\" rel=\"noopener noreferrer\">seven to nine hours<\/a> of sleep per night.<\/p>\n<p> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thanks to years of fad diets, intense workout plans \u2018guaranteed\u2019 to deliver the best results, and social media scams, losing fat can seem like a complicated task. We\u2019re not going to sugar-coat it: Fat loss takes dedication. But that doesn\u2019t mean it has to be confusing. In fact, finally freeing yourself from the yo-yo diet<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/\">Read More <span class=\"screen-reader-text\">7 Ways To Burn More Fat<\/span><\/a><\/p>\n","protected":false},"author":149,"featured_media":15090,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9,10],"tags":[437,270,44,46,522,128,149,172,193,221],"class_list":["post-15081","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","category-weight-loss","tag-body-composition","tag-body-fat","tag-calories","tag-cardio","tag-fat","tag-hiit","tag-lose-weight","tag-muscle","tag-protein","tag-strength-training"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Ways To Burn More Fat | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Thanks to years of fad diets, intense workout plans \u2018guaranteed\u2019 to deliver the best results, and social media scams, losing fat can seem like a ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Ways To Burn More Fat | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Thanks to years of fad diets, intense workout plans \u2018guaranteed\u2019 to deliver the best results, and social media scams, losing fat can seem like a ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-10-13T16:27:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-05-22T13:59:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alisa Hrustic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alisa Hrustic\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/\"},\"author\":{\"name\":\"Alisa Hrustic\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/4c61208193db84e83772aed75848ab0b\"},\"headline\":\"7 Ways To Burn More Fat\",\"datePublished\":\"2017-10-13T16:27:13+00:00\",\"dateModified\":\"2019-05-22T13:59:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/\"},\"wordCount\":1870,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1\",\"keywords\":[\"body composition\",\"body fat\",\"calories\",\"cardio\",\"fat\",\"HIIT\",\"lose weight\",\"muscle\",\"protein\",\"strength training\"],\"articleSection\":[\"Fitness\",\"The Latest\",\"Weight Loss\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/\",\"name\":\"7 Ways To Burn More Fat | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1\",\"datePublished\":\"2017-10-13T16:27:13+00:00\",\"dateModified\":\"2019-05-22T13:59:24+00:00\",\"description\":\"Thanks to years of fad diets, intense workout plans \u2018guaranteed\u2019 to deliver the best results, and social media scams, losing fat can seem like a ...\",\"breadcrumb\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#primaryimage\",\"url\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1\",\"contentUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1\",\"width\":740,\"height\":307},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.vitaminshoppe.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/www.vitaminshoppe.com\/blog\/fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"7 Ways To Burn More Fat\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/\",\"name\":\"What\u2019s Good blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.vitaminshoppe.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\",\"name\":\"The Vitamin Shoppe\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1\",\"contentUrl\":\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1\",\"width\":250,\"height\":250,\"caption\":\"The Vitamin Shoppe\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\",\"https:\/\/x.com\/VitaminShoppe\",\"https:\/\/www.instagram.com\/vitaminshoppe\/\",\"https:\/\/www.linkedin.com\/company\/the-vitamin-shoppe\/\",\"https:\/\/www.pinterest.com\/VitaminShoppe\/\",\"https:\/\/www.youtube.com\/user\/TheVitaminShoppe1\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/4c61208193db84e83772aed75848ab0b\",\"name\":\"Alisa Hrustic\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d2812798f1d2fa64cdaecbad45d64ad2f02bfb1564a50d707da3dbb0d571c26e?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d2812798f1d2fa64cdaecbad45d64ad2f02bfb1564a50d707da3dbb0d571c26e?s=96&d=mm&r=g\",\"caption\":\"Alisa Hrustic\"},\"description\":\"A writer and editor with a passion for fitness, wellness, and nutrition, Alisa currently works as an editor for Prevention. She spends her days reading up on the latest health trends, writing about food, and trying to unpack the latest weight-loss trend. When she\u2019s not writing, you\u2019ll find her practicing yoga, hiking, or eating all the cheese.\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/author\/alisahrusitic\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"7 Ways To Burn More Fat | What\u2019s Good blog","description":"Thanks to years of fad diets, intense workout plans \u2018guaranteed\u2019 to deliver the best results, and social media scams, losing fat can seem like a ...","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/","og_locale":"en_US","og_type":"article","og_title":"7 Ways To Burn More Fat | What\u2019s Good blog","og_description":"Thanks to years of fad diets, intense workout plans \u2018guaranteed\u2019 to deliver the best results, and social media scams, losing fat can seem like a ...","og_url":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/","og_site_name":"What\u2019s Good blog","article_publisher":"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/","article_published_time":"2017-10-13T16:27:13+00:00","article_modified_time":"2019-05-22T13:59:24+00:00","og_image":[{"width":740,"height":307,"url":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1","type":"image\/jpeg"}],"author":"Alisa Hrustic","twitter_card":"summary_large_image","twitter_creator":"@VitaminShoppe","twitter_site":"@VitaminShoppe","twitter_misc":{"Written by":"Alisa Hrustic","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#article","isPartOf":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/"},"author":{"name":"Alisa Hrustic","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/4c61208193db84e83772aed75848ab0b"},"headline":"7 Ways To Burn More Fat","datePublished":"2017-10-13T16:27:13+00:00","dateModified":"2019-05-22T13:59:24+00:00","mainEntityOfPage":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/"},"wordCount":1870,"publisher":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/#organization"},"image":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1","keywords":["body composition","body fat","calories","cardio","fat","HIIT","lose weight","muscle","protein","strength training"],"articleSection":["Fitness","The Latest","Weight Loss"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/","url":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/","name":"7 Ways To Burn More Fat | What\u2019s Good blog","isPartOf":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#primaryimage"},"image":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1","datePublished":"2017-10-13T16:27:13+00:00","dateModified":"2019-05-22T13:59:24+00:00","description":"Thanks to years of fad diets, intense workout plans \u2018guaranteed\u2019 to deliver the best results, and social media scams, losing fat can seem like a ...","breadcrumb":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#primaryimage","url":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1","contentUrl":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1","width":740,"height":307},{"@type":"BreadcrumbList","@id":"https:\/\/www.vitaminshoppe.com\/blog\/7-ways-to-burn-more-fat\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.vitaminshoppe.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/www.vitaminshoppe.com\/blog\/fitness\/"},{"@type":"ListItem","position":3,"name":"7 Ways To Burn More Fat"}]},{"@type":"WebSite","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#website","url":"https:\/\/www.vitaminshoppe.com\/blog\/","name":"What\u2019s Good blog","description":"","publisher":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.vitaminshoppe.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#organization","name":"The Vitamin Shoppe","url":"https:\/\/www.vitaminshoppe.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1","contentUrl":"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1","width":250,"height":250,"caption":"The Vitamin Shoppe"},"image":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/","https:\/\/x.com\/VitaminShoppe","https:\/\/www.instagram.com\/vitaminshoppe\/","https:\/\/www.linkedin.com\/company\/the-vitamin-shoppe\/","https:\/\/www.pinterest.com\/VitaminShoppe\/","https:\/\/www.youtube.com\/user\/TheVitaminShoppe1"]},{"@type":"Person","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/4c61208193db84e83772aed75848ab0b","name":"Alisa Hrustic","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/d2812798f1d2fa64cdaecbad45d64ad2f02bfb1564a50d707da3dbb0d571c26e?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d2812798f1d2fa64cdaecbad45d64ad2f02bfb1564a50d707da3dbb0d571c26e?s=96&d=mm&r=g","caption":"Alisa Hrustic"},"description":"A writer and editor with a passion for fitness, wellness, and nutrition, Alisa currently works as an editor for Prevention. She spends her days reading up on the latest health trends, writing about food, and trying to unpack the latest weight-loss trend. When she\u2019s not writing, you\u2019ll find her practicing yoga, hiking, or eating all the cheese.","url":"https:\/\/www.vitaminshoppe.com\/blog\/author\/alisahrusitic\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Burn-More-Fat.jpg?fit=740%2C307&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8QYGg-3Vf","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts\/15081","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/users\/149"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/comments?post=15081"}],"version-history":[{"count":0,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts\/15081\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/media\/15090"}],"wp:attachment":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/media?parent=15081"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/categories?post=15081"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/tags?post=15081"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}