Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Fit female holding a drink full of greens powder
    Healthy Eating

    12 Things You May Not Know About Juicing

    1109 Green Juice shutterstock_718961371
    Healthy Eating

    3 Healthy Recipes You Can Master in Your Juicer

    Person carving an air fryer turkey on a cutting board for thanksgiving
    Healthy Eating

    How to Perfectly Air Fry Your Turkey this Thanksgiving

    Couple-Preparing-Turkey-Dinner-Female-Basting-Turkey
    Healthy Eating

    9 Exciting Ways to Prepare Your Thanksgiving Turkey

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Lt. Col. Koaalii C. Bailey performing pushups
    Pro Tips

    Lt. Col. Koa Bailey challenges Air Force Members to Be Fit to Serve and ...

    PFL Champ Olivier Aubin-Mercie Celebrating his victory
    Pro Tips

    PFL Champ Olivier Aubin-Mercier set to leave it all in the cage

    Shane Idleman giving a motivational speech
    Pro Tips

    Beating Addiction Has Given This Fitness Professional Hope and Thanks

    Heidi Somers stretching
    Interviews

    Heidi Somers Is 'Laying the ‘Grounds’-Work for Female Fitness

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Between Physical Exercise and Improved Mental Health
    From our Partners

    Understanding the Link Between Physical Exercise and Improved Mental Hea...

    INNO SHRED INFERNO 1
    From our Partners

    Inno Supps Inno Shred Review: Beverly Hills Cardiologist Weighs In

    Secrets of Peptides and SARMs feature
    From our Partners

    Unlocking the Secrets of Peptides for Optimal Fitness Enhancement

    Female using a credit card and a macbook to do some online shopping
    Gear

    10 Fitness and Wellness Cyber Monday Deals to Look Out For

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Muscular man washing his face for skin care
    Wellness

    This Skin Care Guide Will Prepare You for All Seasons

    Old man suffering from back pain from post exercise muscle soreness
    Recovery

    Active Recovery for Improved Athletic Performance

    best spermidine supplement
    Anti-Aging

    Best Spermidine Supplements: Review of the Top 5 Brands

    Male-Elderly-Old-Bench-Press
    Functional Medicine

    Muscle Mass May be Your key to Defeating Injuries and Illness

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    Olympia 2024 returns to Las Vegas
    News

    It’s Official — The Olympia 2024 is Returning to Vegas!!!

    Rob Wilkins chief liaison between the Council and the Armed Forces
    News

    Rob Wilkins is Strengthening National Security Through Fitness

    Podcast 11-13
    News

    Podcast Recaps: 2023 Olympia Weekend Wrapup Edition

    gnc beyond raw lit preworkout
    Supplements

    Sponsored: The Power of Beyond Raw® LIT™

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    MMA One Championship fighter Danielle Kelly entering the arena
    Muscle & Fitness Hers

    Danielle Kelly Shares Her 'weird' Post-Training Meditation Technique

    Natalie Burn looking in the mirror
    Hers Workouts

    Try Natalie Burn’s “Killer” Core and Kickboxing Workout

    Trish Marmo
    Hers Athletes & Celebrities

    How Ballroom Dancing Helped This Athlete Regain Her Edge

    Mila Stanzani competing in ninja warrior competition after preparing with her ninja warrior workout routine
    Hers Workouts

    This 'Ninja'-Inspired Workout Will Help Strengthen Your Pullups

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Training

10 Ways To Burn Fat And Keep It Off For Good

Drop weight, fight belly fat, and build lean muscle mass.

by M&F Editors
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
10 Ways To Burn Fat And Keep It Off For Good
View Gallery

10 Ways To Burn Fat And Keep It Off For Good

Close gallery popup button
1 OF 11

1 of 11

10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.
LOU FERRIGNO’S 30 BEST TRAINING TIPS

2 of 11

2_8

Eat More Protein

Protein not only helps build muscle, but during times of calorie restriction, it helps you hang on to the muscle you already have. Furthermore, protein is highly satiating—a protein-rich meal of meat or eggs will leave you feeling fuller longer than eating an equivalent number of calories from grains. Consume 1–1.5 grams of protein per pound of your body weight daily, as recommended in the Men’s Fitness Food Pyramid (available in 101 Best Workouts Of All Time).
BROADEN YOUR CHEST

3 of 11

3_11

Hit The Weights

Running for an hour may burn more calories than a one-hour strength workout, but weight training causes you to keep burning calories for days after the workout is over. Repairing and rebuilding the damaged muscle fibers requires energy—that is, the calories you’re consuming, which might otherwise be stored around your waist. On top of the metabolic effect, weight training boosts your natural fat-fighting hormones like testosterone and growth hormone.
10 METABOLISM BOOSTING TIPS

4 of 11

4_7

Watch The Snacking

Let’s say you’ve finished your diet, revealing a new, leaner you. Now you want to sample just a few of the foods you denied yourself for months—hell, you’ve earned it, right? Unfortunately, studies show the average snack portion is nearly 500 calories—that’s the same amount as an average meal! Just one extra snack a day can mean 3,500 “bonus” calories a week, which is enough to make one unwanted pound of body fat. Snack smaller and snack wisely.
9 TRICKS TO LOOK BIGGER INSTANTLY

5 of 11

5_6

Drink Water

Researchers say that much of what we perceive to be hunger is really our bodies telling us they’re thirsty. Next time you feel the mid-morning grumble, put down 16 ounces of water and wait 15 minutes. Chances are the hunger will pass. Green tea and black coffee are also good choices, as they can boost the metabolism.
7 BEST BODYBUILDING FOODS

6 of 11

6_12

Move Every Day

The leanest people on the planet move around a lot more on a given day than those with average or above-average body fat. That means if you work a full-time desk job, you likely need more exercise than a one-hour workout three days a week to get and stay lean. Stand up and move around—take the stairs instead of the elevator, and make your 15-minute coffee break a brisk walk around the block. Extra movement, no matter how trivial, contributes to your overall calorie-burning for the day and adds up over time.
7 BEST CARBS TO BUILD MUSCLE

7 of 11

7_4

Sleep

Studies show sleep-deprived people feel hungrier, make poorer food choices, and eat more (as much as 300 extra calories a day). Shoot for seven to nine hours of shut-eye per night, and try to get to bed earlier instead of sleeping in later.
10 RULES TO EATING FOR MASS

8 of 11

8_2

Eat Breakfast

The recent trend of intermittent fasting—where breakfast is skipped—certainly works well for some people. However, there’s no denying that the majority of folks who’ve lost weight and kept it off did so while consuming a healthy breakfast. Furthermore, studies show that calories “saved” by not eating in the morning are often made up for by greater snacking in the evening.
5 BODYBUILDING-APPROVED CANNED FOODS

9 of 11

9_5

Go Green!

Vegetables and fruit are packed with fiber, and studies show that high-fiber meals reduce calorie intake at the next meal. They also prevent wild blood sugar fluctuations that can lead to fatigue and hunger pangs. Be sure to eat vegetables with every meal, except immediately before or after training, and consume whole fruits as an energy snack instead of sugary drinks.
12 LAWS OF FAT BURNING

10 of 11

10_1

Watch The Grains

The current Paleo craze has demonized grains, which isn’t fair, or rooted in solid science. Still, most people get and stay leaner when they limit their intake. This is partly due to grains being readily available and easy to overeat.
A wise move is to save your grains for just one meal a day, either at breakfast, in the hours before or after you lift weights, or as part of your last meal of the day.
SQUATS VS. BOX SQUATS

11 of 11

11_1

Eat More Fat

The right fats in your diet can help you burn off body fat. Fat in the diet makes for greater satiety after meals, and can fight inflammation. Most of your fat should come from lean meats, but feel free to supplement with fish oil and do some of your cooking with unrefined coconut oil. Use olive oil on salads.
6 MYTHS ABOUT FAT LOSS

Back to intro

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

LOU FERRIGNO’S 30 BEST TRAINING TIPS

Eat More Protein

Protein not only helps build muscle, but during times of calorie restriction, it helps you hang on to the muscle you already have. Furthermore, protein is highly satiating—a protein-rich meal of meat or eggs will leave you feeling fuller longer than eating an equivalent number of calories from grains. Consume 1–1.5 grams of protein per pound of your body weight daily, as recommended in the Men’s Fitness Food Pyramid (available in 101 Best Workouts Of All Time).

BROADEN YOUR CHEST

Hit The Weights

Running for an hour may burn more calories than a one-hour strength workout, but weight training causes you to keep burning calories for days after the workout is over. Repairing and rebuilding the damaged muscle fibers requires energy—that is, the calories you’re consuming, which might otherwise be stored around your waist. On top of the metabolic effect, weight training boosts your natural fat-fighting hormones like testosterone and growth hormone.

10 METABOLISM BOOSTING TIPS

Watch The Snacking

Let’s say you’ve finished your diet, revealing a new, leaner you. Now you want to sample just a few of the foods you denied yourself for months—hell, you’ve earned it, right? Unfortunately, studies show the average snack portion is nearly 500 calories—that’s the same amount as an average meal! Just one extra snack a day can mean 3,500 “bonus” calories a week, which is enough to make one unwanted pound of body fat. Snack smaller and snack wisely.

9 TRICKS TO LOOK BIGGER INSTANTLY

Drink Water

Researchers say that much of what we perceive to be hunger is really our bodies telling us they’re thirsty. Next time you feel the mid-morning grumble, put down 16 ounces of water and wait 15 minutes. Chances are the hunger will pass. Green tea and black coffee are also good choices, as they can boost the metabolism.

7 BEST BODYBUILDING FOODS

Move Every Day

The leanest people on the planet move around a lot more on a given day than those with average or above-average body fat. That means if you work a full-time desk job, you likely need more exercise than a one-hour workout three days a week to get and stay lean. Stand up and move around—take the stairs instead of the elevator, and make your 15-minute coffee break a brisk walk around the block. Extra movement, no matter how trivial, contributes to your overall calorie-burning for the day and adds up over time.

7 BEST CARBS TO BUILD MUSCLE

Sleep

Studies show sleep-deprived people feel hungrier, make poorer food choices, and eat more (as much as 300 extra calories a day). Shoot for seven to nine hours of shut-eye per night, and try to get to bed earlier instead of sleeping in later.

10 RULES TO EATING FOR MASS

Eat Breakfast

The recent trend of intermittent fasting—where breakfast is skipped—certainly works well for some people. However, there’s no denying that the majority of folks who’ve lost weight and kept it off did so while consuming a healthy breakfast. Furthermore, studies show that calories “saved” by not eating in the morning are often made up for by greater snacking in the evening.

5 BODYBUILDING-APPROVED CANNED FOODS

Go Green!

Vegetables and fruit are packed with fiber, and studies show that high-fiber meals reduce calorie intake at the next meal. They also prevent wild blood sugar fluctuations that can lead to fatigue and hunger pangs. Be sure to eat vegetables with every meal, except immediately before or after training, and consume whole fruits as an energy snack instead of sugary drinks.

12 LAWS OF FAT BURNING

Watch The Grains

The current Paleo craze has demonized grains, which isn’t fair, or rooted in solid science. Still, most people get and stay leaner when they limit their intake. This is partly due to grains being readily available and easy to overeat.
A wise move is to save your grains for just one meal a day, either at breakfast, in the hours before or after you lift weights, or as part of your last meal of the day.

SQUATS VS. BOX SQUATS

Eat More Fat

The right fats in your diet can help you burn off body fat. Fat in the diet makes for greater satiety after meals, and can fight inflammation. Most of your fat should come from lean meats, but feel free to supplement with fish oil and do some of your cooking with unrefined coconut oil. Use olive oil on salads.

6 MYTHS ABOUT FAT LOSS

Author picture
Written by M&F Editors
Also by M&F Editors
Frank Sepe Noel Deyzel and Muscle & Fitness Chief Content Officer Zack Zeigler at the Muscle and Fitness Booth at the 2023 Olympia World Fitness Expo
News

Behind The Scenes of The 2023 Olympia World Fitness Expo

Impact wrestler Brian Myers slaps Muscle and Fitness contributor writer in the face
Entertainment

See the Moment Pro Wrestler Brian Myers ‘Assaults’ an M&F Contributor...

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

c.t.-fletcher-content-YouTube
Training

Blast Your Biceps with These C.T. Fletcher-Approved Curl Tips

Stretch your sleeves with tips from the man who commands his muscles to grow.

Read article
worst gym injury
Training

The Worst Gym Injuries We've Witnessed

We answer in 60 seconds, then you tell us what gym horror you've witnessed.

Read article
Muscular man performing a bodybuilding kettlebell workout
Training

Make More Gains in less Time with this Quick Kettlebell Workout

Trainer Allan Bacon gives you the groundwork to stay fit without spending hours in the gym.

Read article
All Training
  1. Home
  2. /
  3. Flexonline
  4. /
  5. Training
  6. /
  7. 10 Ways To Burn Fat And Keep It Off For Good
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscleandfitness.com is part of a360media Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

JW Media, LLC

Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.