5 things you need to do now if you want to burn fat

Whether you’re looking to improve your overall health and fitness or simply get in better shape coming into summer, dropping off that extra fat can be quite challenging at times. There are a variety of factors that can influence weight and fat loss. However, there are some quick, healthy habits you can fit into your routine and switch up your diet that can make a big difference.

Here are our top tips to burn some extra fat coming into summer!

Try Intermittent Fasting

Intermittent fasting is a popular and well-known fitness trend. It involves alternating cycles of fasting and eating with different eating windows. There are a few different intermittent fasting methods, all include splitting the day or week into eating periods and fasting periods. Studies have shown this can lead to fat loss, overall weight loss, improved metabolism and other benefits.

There are different variations and types of fasting methods. Some include where you only eat on certain days of the week, whereas others you are restricted to specific hours of the day. The most well-known ones are 16/8 (eat for 8 hours of the day and fast for 16), eat-stop-eat (including fasts of 24 hours during the week) and the 5:2 diet (2 days of the week are spent on reduced calories – 500 – 600 a day.

Find an eating window that fits with your schedule and lifestyle and experiment to see what works best for you!

Sleep More

You heard us right. Getting to bed a little earlier or having that extra hour of sleep can help burn fat and prevent weight gain. Lack of sleep may also be linked to hunger hormones and increased appetite. We’re all different when it comes to the amount of sleep we require, however sticking to 7 – 8 hours per night is a great place to start. Getting into a regular sleep schedule, limiting caffeine, especially in the later hours of the day and putting away your electronic devices will help get you on track to a healthy sleep cycle.

Add in resistance + weight training

Adding weight training into your routine, or more of it can lead to more calories burned at an increased rate for days. More muscle means a higher basal metabolic rate, which is the number of calories your body burns at rest to perform vital functions. The more muscle you have on your body, the higher this rate will be which equates to even more calories burned at rest. Which means your body burns through more calories even when you’re not working out!

Strength training can also assist the body’s insulin sensitivity which means that the body will use carbohydrates and nutrients selectively to repair damaged muscle cells instead of storing them as fat cells. Weight training also allows you to reshape your body composition. If you have been lifting heavy weights and building lean muscle tissue this generally gives you a more defined look.

Add HITT training to your routine

Probably the most popular and well-known tip when we want to burn fat, with good reason. High-intensity interval training, also known as HIIT is pretty much quick, intense bursts of activity with short recovery periods that keep your heart rate raised for a chosen amount of time. There have been multiple studies showing that HIIT can be incredibly effective at ramping up fat burning and promoting weight loss. Simple HIIT workouts include alternating between sprinting and walking for short periods of times, or including bodyweight exercises such as burpees, push-ups or squats.

Add extra protein into your diet

Proteins are an essential macronutrient that helps to build and repair muscle, support normal blood sugar levels and provide a sustainable source of energy.

It is super easy to incorporate some extra protein into your diet. Adding a good, high-quality protein powder will keep you satiated and fuller for longer, therefore reduce snacking and unwanted hunger cravings. Our Thermo Burn protein has is our absolute favourite coming into summer. A thermogenic and metabolic boosting plant-based protein formulated with ingredients to help with appetite control and fat loss. Including Green Tea Extract, Coffeeberry, Forskohlii, Green Coffee Bean and Coconut MCT Oil. Available in 2 delicious flavours – vanilla toffee and triple choc truffle!

At Amazonia, we have a variety of different ranges of plant-based proteins depending on your preference and specific goals. We are proud to bring you the highest quality, non-synthetic and effective sports supplements to help you achieve your training goals.

You can find our range online as well as delicious recipe ideas! Our favourite ways include simply mixing them on water, throwing them into your smoothies, or adding them to oats, yoghurt or protein balls.


Select one of the delicious flavours in Slim & Tone Protein range: now available online.

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