Probably the most frequently asked question in fitness circles is how to optimize fat burning. In order to answer this question once and for all, we have compiled a whopping 90 ways and methods that can promote and optimize the reduction of body fat.

Optimize your eating behavior

1 - Give up sugared soft drinks
If you replace soft drinks with water, you can significantly reduce your energy intake, which is immediately noticeable in increased weight loss.

2 - Chew your food
The thorough chewing of food ensures a faster onset of the feeling of satiety, which reduces the risk of eating too much.

3 - Eat fruit
Compared to high-calorie snacks, fruits are a better alternative because they have a significantly lower energy density due to their high water content.

4 - Eat more vegetables
Just like fruit, vegetables are also made up of a large part of water, which means that you can eat your fill without taking in too much energy. In addition, you benefit from the vitamins, minerals and antioxidants they contain.

5 - Consume extra fiber
Dietary fiber swells in the stomach and thus quickly triggers the feeling of satiety. Especially if you have to watch your calorie balance, it is therefore a good idea to consume additional fiber in the form of dietary supplements or whole grain products.

6 - Fruits instead of fruit juices
Fruit juices are concentrated calories and accordingly represent an all too readily overlooked trap in the context of fat loss. Furthermore, they lack essential micronutrients that can only be found in fresh fruit.

7 - Do not drink too much alcohol
It has been proven that alcohol in very small doses is beneficial to the health of the human organism, so you may allow yourself a glass of wine or beer once in a while. However, refrain from excessive binge drinking.

8 - Reach for low fat milk
It is obvious that low-fat milk contains fewer calories and its consumption can have a positive effect on your energy balance. Moreover, low-fat milk contains significantly more calcium than conventional full-fat products.

9 - Fiber shakes
To increase your fiber intake while meeting your protein needs, it's recommended to consume a shake consisting of 20 grams of protein powder plus 5 grams of a fiber supplement twice daily.

10 - Don't be a human trash can
Even if your parents always told you to finish your plate, you should break this automatic habit in order not to sabotage your fat loss. Avoid this problem by consciously filling your plate with smaller amounts.

11 - Eat nuts
Scientific studies suggest that the consumption of nuts in combination with an energy deficit can promote the reduction of body fat.

12 - Cheeseburger without cheese
If you skip the cheese, you'll save about 100 calories, so you can even afford to eat a burger without a guilty conscience as part of your diet.

13 - Use liquid food
Replace 1-2 solid meals per week with a high-protein shake.

14 - Prepare your food
If you want to make sure you stay within your calorie balance, prepare your food at home instead of going to a restaurant on your lunch break.

15 - Black coffee
Drink black coffee and avoid high-calorie designer drinks offered by various manufacturers.

16 - Eat mainly alone or in small circles
You should make sure that you eat mainly in a small circle, because eating in larger groups is often fun, but also often culminates in uncontrolled eating.

17 - Keep it like the French
The portions in French restaurants are small but of high quality. You should also follow this principle in your diet.

Burning fat in everyday life

18 - Exercise before eating
Studies show that exercising immediately before a meal curbs the onset of appetite and also helps the feeling of fullness to occur.

19 - Take part in a charity run
If you are looking for additional motivation for fat loss and also want to do something good, you should participate in a charity run, in the course of which you generate donations for a good cause for every kilometer you run.

20 - Discover new places on foot
Instead of taking the bus, subway or cab, explore the cities you visit on your own two feet, which will burn extra calories.

21 - Do errands by bike
On the one hand, the increased activity boosts your fat metabolism. On the other hand, this prevents you from buying more food than you really need.

22 - Walk the dog
There's hardly an easier way to burn off a few extra calories than roaming the countryside with your dog. Not only will you get closer to your goal, but you'll also make your four-legged companion happy.

23 - Go play a round of squash
Squash, due to its dynamics and speed, more than any other impact sport, provides the increase in energy consumption, so it is ideal for fat loss.

24 - Go play golf
Even though many think that golf is something for old people, the sport can be quite strenuous and accordingly beneficial for fat loss.

25 - Buy a pedometer
Get a pedometer so you can monitor and consciously manage your daily activity.

26 - Move every day
To optimize your diet, you should make sure that you get at least 30 minutes of extra exercise every day, which can be in the form of a sporting activity, for example, but also in the form of a walk.

27 - Use GPS tracker
When you go running, it is advisable to use GPS trackers, as they can record both gradients and kilometers covered much more accurately than Google maps or other services.

28 - Fill your home with activity
An easy way to burn more calories, and therefore fat, is to fill your daily routine with activity. For example, you can walk around the house while talking on the phone instead of getting comfortable on the sofa.

29 - Be active at work
Challenge your body where you can by taking the stairs instead of the elevator, or performing activities while standing if possible.

30 - Start each day with calisthenics
Free exercises like push-ups and squats are an excellent start to the day and not only help you wake up, but also promote muscle development and thus fat burning.

31 - Gardening
Gardening not only distracts you from the stress of everyday life, but also burns a lot of calories.

The best activities & sports for fat burning

32 - Basketball
Basketball is more strenuous than it first appears, not least because of the numerous changes of pace, and entails a corresponding energy consumption.

33 - Tennis
Tennis is an excellent sport that allows you to train both your agility and coordination.

34 - Volleyball
Volleyball is one of the classic sports that are predominantly played by women, and not without reason, because the movement patterns promote the strengthening of the thighs and butt muscles.

35 - Handball
Handball is an excellent team sport, which is not only energy-consuming, but especially helps to strengthen the upper body.

36 - Football
Soccer is not just for men, as the increasing popularity of ball chasing among women confirms.

37 - Badminton
Contrary to popular belief, badminton is not an undemanding sport, but one of the best fat burners around.

38 - Frisbee
Hardly anything is as much fun as playing Frisbee with friends. All the better that you can burn extra calories with the help of this trendy sport.

39 - Cycling
Cycling lets you enjoy the fresh air of nature while working on a sizable butt.

40 - Indiaca
Indiaca, like Frisbee, is the most fun to play with friends and is also an excellent energizer with a fun factor.

41 - Dancing
Whether in a group or alone, dancing is fun and burns extra calories.

42 - Inline skating
Inline skating is an excellent way to burn fat and at the same time strengthen the muscles of the thighs and buttocks.

43 - Going for a walk
Going for a walk allows you to clear your head outside of your own four walls and at the same time increase your energy consumption a bit.

44 - Jogging
When jogging, the human body burns about twice as many calories as when cycling, so this sport, which can be performed with simple means, can be used extremely effectively in terms of fat loss. However, due to the high load on the active and passive musculoskeletal system, you should only increase slowly.

45 - Swimming
Swimming is not as effective as cycling and running in terms of calorie consumption, but has the advantage of strengthening a large part of the skeletal muscles.

46 - Diving
If you are not averse to water, you should try diving, because diving is very energy-consuming due to the activity in cold water and the increased resistance to movement, and the fat reserves disappear accordingly quickly.

47 - Skateboarding
Skateboarding is a fun sport that proves to be much more energy-sapping in practice than is widely believed.

48 - Rowing
If you want to strengthen your upper body while being part of a close-knit community, rowing is the sport for you.

49 - Horse riding
Riding on the unstable back of a horse mainly trains the thigh muscles, but it can only be used purposefully in combination with other sports in the context of body shaping.

50 - Climbing
Climbing in indoor parks or on rocky slopes is equivalent to a vigorous full-body workout and also trains the sense of balance enormously.

51 - Hiking
Roaming the woods doesn't have to be boring, because done with a few friends in challenging terrain, this activity advances to a real fat burner.

52 - Cross-Fit
Cross-Fit is a combination of strength and cardio training that is becoming increasingly popular among women, and involves targeted strengthening of your entire body.

53 - Wild Sex
A combination of gymnastics, strength and cardio training that just melts the fat.

Motivation driver

54 - Share yourself
Tell your friends and family that you want to lose weight. Outside motivation will help you stick to your goal.
55 - Faith in you
Be your own motivational coach and firmly believe that you will achieve your goal.
56 - Set realistic goals
Nothing is more demotivating than missing goals. So make sure that your goals are within a feasible range.
57 - Read through success stories
If other women have made it, then you can too.
58 - Follow a program
Many people find it easier to follow a set plan than to do something on their own. If you are one of these people, you should look for a suitable training and nutrition concept.
59 - Eat only when you are hungry
Listen to your body and not to the clock that tells you that you are supposed to be hungry.
60 - Keep a diary
A diet diary can help you document your successes and optimize your strategy.
61 - Together is more fun
If you want to go on a diet, you should do it together with a friend so that you can motivate each other.
62 - Look in the mirror every day
Since the scale is not always the most reliable partner, you should look at yourself in front of the mirror every day to track the change in your body.
63 - Take photos
The best way to record your progress in the long run is to take photos every week.
64 - Join a group
Joining a community that has the same goal as you can be extremely motivating and spur you on to persevere.
65 - Get support
If friends and family don't support you in your plan, your diet can quickly go awry. So make sure they know about your plans and don't sabotage them with well-intentioned gestures like cookies and cakes.
66 - Watch fitness shows
TV shows, which deal with the topic of losing weight, can trigger uncanny motivational boosts.
67 - Donate your old clothes
Donate your "oversized" clothes to charity to get rid of those old clothes.

Techniques for weight loss

68 - Set for slow fat loss
Make sure you gear your diet to lose just 1-2 pounds per week, as too much of an energy deficit will permanently lower your metabolic rate, which inhibits fat loss.
69 - Have your body composition checked
In order to optimize your approach, you should be informed about your body fat percentage, which can be determined, for example, in numerous fitness studios or on your own by measuring skin folds.
70 - Execute a plan consistently
Avoid constantly switching between different diet plans, but focus on one concept and follow it for at least two months.
71 - Give everything
If you are aiming for maximum success, you should always be clean and conscientious both in terms of nutrition and training, without making excuses.
72 - Eat smaller meals
To prevent cravings from occurring, instead of eating a few large meals, eat 5 small ones, preferably spread throughout the day.
73 - Reduce the amount of calories consumed throughout the day
Reduce the energy volume of your meals from morning to evening.
74 - Watch less TV
It has been proven that most people watch too much TV, which lowers their activity level and creates the risk of gaining weight.
75 - Breakfasts
After 6-9 hours of sleep, your energy stores are as good as empty. Forgoing breakfast can lead to cravings during the course of the day.
76 - Protein for breakfast
You should make sure that your breakfast also already contains a sufficient amount of protein, as this saturates much better than carbohydrates.
77 - Eat low fat yogurt
As research showed, three servings of low-fat yogurt per day are able to reduce the appetite sensation.
78 - Limit your portions
Prevent overeating by portioning out your meals ahead of time.
79 - Do without miracle cures
Many weight loss products artificially suppress the appetite or temporarily block the absorption of nutrients. After discontinuing the medication, however, the yo-yo effect usually strikes. Avoid chemical aids and focus instead on a healthy lifestyle.
80 - Pay attention to labels
If you want to live healthy, it is essential that you read food labels, as this is the only way to identify unhealthy trans fats and sugars.

Tips for the gym

81 - Train with weights
Training with weights causes your body to build muscle, which uses extra energy even when you're resting.
82 - Use the treadmill
Instead of skipping your running workout on a rainy day, do your running session on the treadmill at the gym.
83 - Use the spinning wheel
Much like the treadmill, the spinning bike serves as a fallback option for rainy days or in case you don't own a bike.
84 - Crosstrainer
Cross trainers are the ideal fitness equipment for overweight people, as they allow fat loss without putting too much stress on the joints.
85 - Cross Country Ski Machine
Admittedly rarely found, these machines provide a unique workout for the entire body.
86 - Recumbents
Similar to classic spinning bikes, recumbent bikes also allow for fat loss that is easy on the joints.
87 - rowing machine
Those who have neither the desire nor the time to join a rowing club should use the rowing machines in the gym, which are used even by Olympic athletes.
88 - Plyometrics
Plyometrics is the term generally used to describe jumping exercises that can be used to lay the fitness foundation for various sports and also burn a good amount of fat.
89 - Aqua fitness
Heavily overweight individuals in particular should turn to aqua fitness to enter the world of fitness training, as it is extremely easy on the joints compared to cycling or running.
90 - Visits courses
There are few things more motivating than being part of a group pursuing a common goal, which is immensely important, especially in the context of training.