Burning fat is one of the toughest works you may experience, no matter whether you are trying to lose weight or wants to improve your overall health. Instead of doing exercise or going through a strict diet, there are numerous ways that you may follow to burn fat fast at home. But how to burn fat fast at home? You may change your regular eating habits so that you can add the foods that can help you in burning fat. Apart from this, lowering your calorie intake and adding more protein and fiber-rich diet can help you to lose fat.

Additionally, taking good fats, probiotics, vinegar, etc. will also stimulate the hormones and genes that are responsible for body fat. So, for burning fat, you may increase the number of foods that help to boost the hormones responsible for fat. The article focuses on how to burn fat fast at home and suggests several diet plans or foods to you.

Ways of Fat Burning Fast

Track calorie intake and calculate your desire calories

Before choosing any diet, yoga, or exercise, the first thing you should do is to know about yourself-your needs and your limitations and flaws and deficiencies. Counting calories for losing or gaining weight is one of the effective ways for everyone. Your body is the powerhouse of calories. Using a calorie calculator, you can easily find out your daily calorie intake. Similarly, you can also cut down the calorie intake from your diet to reach your specific weight. Keep a journal and write down the calories of everything that you eat regularly such as calories of 1 bread, 100gm chicken or meat, calories of vegetables, etc. This will help you to calculate your calories and assist you in choosing your daily meals. 

Pick protein-rich food

While talking about diet, the first and foremost thing is to follow a high-protein rich diet. All the dieticians as well as people who are dieting recommend this protein-rich diet as it not only makes you feel full but also reduces your appetite without losing your strength. Protein has fewer calories than carbohydrates. Eating plenty of protein will allow you to remain stronger and active.

Many studies found that a high intake of protein may help to lose belly or abdomen fat. Studies found that taking more dietary protein than the required DRI (Dietary Reference Intake) has been linked with various positive health conditions. In his work “Dietary Guidelines should reflect new understandings about adult protein needs”, Layman DK reveals that –

  • Protein needs are proportional to body weight; NOT energy intake
  • Adult protein utilization is a function of intake at the individual meals
  • Most adults benefit from protein intakes above the minimum RDA

Additionally, research works reveal that protein ensures “greater satiety value than either carbohydrates or fats and reduces food intake at subsequent meals”. The study analyzes the development of abdominal obesity or waist circumference of 22570 women and 20126 men aged 50-64 year, living in Denmark. The study concluded that “protein intake was inversely related to DWC” (DWC- different food sources and 5-y differences in WC or waist circumference.) WC, a type of abdominal obesity, is linked with “significant risks of developing type 2 diabetes, coronary artery disease, stroke, and a higher risk of mortality, even after adjustments for general obesity”.

Moreover, One study claims that – 

. . . quality and distribution of protein may play an important role in regulating CAF, which is a strong independent marker for disease and mortality.


Another study concludes that – 

an energy-restriction diet containing a moderate increase in dietary protein consumed in 3-EO leads to better appetite control and satiety in overweight and obese men.

The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men

In short, adding more protein to your diet will decrease your appetite, makes you feel full, and also reduce your calorie intake, leading you to lose your overall weight. Thus it helps you to burn fat fast at home. 

Stay hydrated

Taking plenty of water is essential for everyone, no matter whether you are trying to lose weight or not. Water not only helps in your digestion but also assists your kidney functionality. 

Studies reveal that people who eat water-rich foods like fruits may have low BMI (Body Mass IndexBMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in metres squared) and reduced waistline. 

Boost your fiber intake

Dietary fiber includes both soluble and insoluble fiber. Soluble fiber lowers the cholesterol level and glucose while insoluble fiber assists intestinal movement and helps to maintain a good digestive system. Soluble fiber absorbs water, moving towards the digestive tract slowly. As a result, taking fiber-rich food will make you full for a long time as it swells in the stomach while absorbing liquid. Study reveals that increasing 10-gram soluble fiber in your diet can lower the rate of belly fat in 3.7%.

Soluble fibers aid to reduce your appetite.

Some fiber-rich foods

Wholegrain cereals, bread, and oats, barley and rye.

Fruit -berries, raspberries, avocado, pears, melon, kiwi, and oranges.

Vegetables -Broccoli, carrots, artichokes, beetroot, and sweetcorn.

Peas, beans and pulses – lentils, chickpeas

Nuts and seeds – Chia seeds, flax seeds, etc.

Good Fat

Using a thorn to remove a thorn !!!

Yes, that’s it. Nutritionist says we should eat fat to burn fat. Sounds interesting, isn’t it? Yes, but, we need to know good fat vs bad fat. We need to take good fat such as butter, nut for burning bad fat. Even high-fat diets are becoming popular day by day, such as ketogenic diet. Good fats help you to burn fat by increasing satiety and reducing your daily food intake. A study, published in The Lancet Diabetes & Endocrinology, founds that high-fat Mediterranean-style diet helps more significant weight loss and abdominal obesity compared to that of traditional diets.

Some good fats: pine nuts, pesto, butter, olive oil, peanut butter, lamb, avocado, hazelnut, flaxseed oil, dark chocolate, pistachio, olive, walnut, Canola Oil, sunflower seed, almond, Sesame Seeds, Duck Breast, etc

Drink Green Tea

Green tea can help you to burn your fat by increasing the metabolic rate. Though green tea gained popularity in the West in recent years, traditional Chinese medicine use green for several health benefits, including wound healing. Green tea contains caffeine and antioxidant flavonoid, catechin. Both of these help to increase metabolism and catechin helps to break down the excess weight.

Drink Coffee

Another alternative to drinking green tea can be coffee that also contains caffeine. Study shows that “Caffeine has been found to influence the energy balance by increasing EE and decreasing EI. Therefore, it can potentially be useful as a bodyweight regulator” ( EE – energy expenditure, EI – energy intake). This study says that caffeine not only boosts metabolism but also breaks down fatty acids.

Tips: For finding maximum benefits, avoid sugar and milk or add little milk. Drink black coffee instead of fancy cappuccino or other coffee with milk. 

Adding Vinegar or Apple Cider vinegar to your diet:

Adding vinegar to your diet can not only give you several health benefits but also promote fat burning. Dieticians suggested taking vinegar, especially Apple cider vinegar to your diet for weight loss. The main active ingredient of this vinegar is Acetic acid, a short-chain fatty acid. The acetic acid present in Apple cider vinegar helps to reduce fat by decreasing blood sugar levels and insulin and by improving metabolism. Additionally, research expresses that acetic acid in vinegar boosts the genes that burn fat, leading to weight loss. Another study claims that acetic acids also increase the genes that reduced stored belly fat and liver fat. Therefore, it is suitable for those who are suffering from a fatty liver. Moreover, a study reveals that taking vinegar reduce your appetite.

Adding vinegar helps to burn fat by decreasing your appetite, increasing your satiety, and by increasing the growth that burns fat.

Adding MCT Oil to your diet:

MCT (medium-chain triglyceride) oil contains medium-length chains of fats called triglycerides. Because of this medium-length chain, it is easy to digest. MCT oils are commonly prepared from coconut oil. You can mix the oil in your tea or coffee or your salad dressings. Interestingly, MCT oils promote weight loss or help to burn fat in several ways. The study claims that MCT oil releases two hormones peptide YY and leptin responsible for feeling full. Another study reveals that MCT oil “increased fullness over the three hours after breakfast compared to the control and coconut oils”. The study found that people who are adding two tablespoons of MCT oil in their breakfast eat less lunch than those who take regular coconut oil. Moreover, research shows that MCT oil has 10% fewer calories than long-chain triglycerides (LCTs) that are found in olive oil, nuts and avocados.

In addition, MCT oil is an excellent food for those who are doing a ketogenic diet which is low-carb high-fat diet. As the oil can be converted into ketones, it helps in the process of ketosis or fat burning. Moreover, the study claims that MCT oil promotes the growth of good bacteria and aids gut lining, resulting in weight loss and fat burn.

MCT oil increases satiety and decreases calorie intake. It is also a popular supplement among athletes and bodybuilder.


Fasting can be an effective way of burning fat. Japanese professor Ohsumi got Nobel prize in 2016 for his discoveries of mechanisms for autophagy. Autophagy, also named as “self-eating”, removes damaged cellular components and replaces with the new cells. Fasting triggers or activates autophagy process. SO, if possible fast one or two days in a week for several hours.

Fasting stimulates autophagy process.

Fat Freezing:

Fat Freezing. Yes, it’s freezing. Do you know you can lose weight within 6 to 7 months using this sensational technique? Fat Freezing has become a popular way of burning fat which is embraced by many popular celebrities.

You can freeze the fat from targeted areas like belly, arm, thigh using a good fat freezer machineIsavera fat freezing belts are champion fat freezer and highly acclaimed by the users with very positive notes.

What is Fat Freezing?

Technically known as “cryolipolysis”, fat Freezing is a way of breaking down the fat cells and reduce body fat without damaging other tissues. This FDA-approved non-invasive method of destroying fat cells by freezing the cell is not only effective but also safe. You will be amazed to know that popular celebrities, including Gemma Collins, Lindsay Lohan, Ali Landry, Mariah Carey, and Khloe Kardashian have gone through this process. Actually, this is the non-surgical alternative to liposuction. In this method, a cooling paddle suctions the skin and crystallises fat cells of the patient. Interestingly, it can be targeted to a specific area such as tummy, back, etc. However, it is recommended to keep a healthy food habit for maintaining a fit body. 

Fat freezing – the alternative way to liposuction.


In short, there are several ways that you may choose for burning fat fast at home. Instead of the above mentioned above food-habits, you should do some aerobics, yoga, or instrumental exercise for burning your annoying body fat. However, embracing the food as mentioned earlier habits can not only help you to lose body fat but also make you active and healthy. You may make this a habit by replacing green tea, vinegar, high-protein, and fiber-rich food, drinking plenty of water, etc.