How to Force Your Body to Use Fat

When most people say they want to lose weight, they really mean they want to lose fat. After all, the majority of elements that contribute to our body weight --- water, muscle, bone, and other tissues --- are things we need. Unfortunately, weight loss is often accompanied by water or muscle loss. Forcing your body to burn mostly fat will make a bigger difference in your appearance and health than simply losing weight. Focusing on ways to maximize fat loss is a healthy and positive goal.

Instructions

• 1

  Find out approximately how many calories your body burns by using a calculator such as the one included in the Resources Section. Eating an amount of calories close to your resting metabolic rate (the amount of energy your body needs just to stay alive) will keep your metabolism high. Because you will not be taking in extra energy, your body will need to use fat stores for energy, according Registered Dietician Katherine Zeratsky, a nutritionist with the Mayo Clinic.

• 2

  Eat the right kinds of foods. Eat lean protein to maintain your body's muscle mass and eat fiber so you feel full. Watch your sugar intake to avoid spikes in your insulin levels. Insulin is a hormone that regulates whether fat is stored or used as energy. Too much of it leaves you hungrier when the insulin level drops, and makes your body stop using fat as energy. Stick to foods that have a low glycemic index, which means foods that do not spike your insulin. See the Resources Section for a list of the glycemic indexes of common foods.

• 3

  Lift weights. The more muscle you build, the more fat your body burns because muscle is an active tissue --- it requires energy to fuel it, even in a resting state. Using your muscles regularly with a weightlifting routine will maintain your muscle mass and keep your metabolism high. Your body will be less likely to use muscle fiber for energy if it needs the muscles regularly, and will turn to its fat stores for energy.

• 4

  Incorporate intervals into your cardio routine. An interval routine alternates brief spurts of exercising as hard as you can, followed by a period of recovery. A good beginner's interval routine is listed in the Resources Section. This type of exercise may actually improve how your body controls insulin, thereby leading to more fat loss.