Follow these tips and say goodbye to fat

Want to burn fat faster? Follow these practical tips to create a calorie deficit. Stick with it for 2–3 months, and watch the weight drop off!

1. Exercise for at least 30 minutes each time

When you first start working out, your body mainly uses glycogen (stored carbs) for energy, with very little fat involvement. But after about 30 minutes, glycogen levels start to drop significantly, and fat begins to play a larger role in energy production. At that point, your body is burning roughly 50% glycogen and 50% fat, which means fat-burning becomes more efficient.

So, don’t wrap up your workout after just 20 minutes! Go for at least 30 minutes to really see results. A great approach is to begin with strength training (like squats, lunges, hip thrusts, push-ups, inverted rows, etc.) to deplete glycogen and activate your major muscle groups. Then follow up with cardio exercises like jogging, brisk walking, or aerobics to enter the optimal fat-burning zone faster.

2. Adjust Your Staple Foods

Different types of carbohydrates affect your blood sugar differently. Whole grains and unrefined carbs are rich in dietary fiber, digest more slowly, and help reduce inflammation levels in the body, which can support weight control.

Try replacing some of your usual refined carbs—like white rice, noodles, and steamed buns—with whole grains. For example, swap your breakfast porridge for whole wheat bread or oatmeal, and replace your dinner white rice with steamed sweet potatoes or mixed grains. Be mindful of the portion size—about a fist-sized amount per meal is enough. This helps prevent overeating and can gradually lower your body fat percentage over time.

3. Eat Dinner Earlier and Keep It Light

Studies have shown that eating dinner too late increases the chances of fat accumulation, making it harder to lose weight. It's best to have your dinner earlier, preferably before 7 PM. Keep your meal light and avoid overeating — about 70–80% full is ideal to reduce digestive burden and support better sleep.

Also, try to skip late-night snacks like chips, barbecue, or fried chicken, which are high in calories. Extending your fasting period overnight helps your body burn more stored energy while you sleep, and you might notice a drop in weight the next morning.

4. Bring Your Own Lunch to Work

For office workers, one of the most effective ways to lose weight is to avoid takeout and bring lunch from home. Takeout often contains too much oil and salt, and the rice-heavy meals are not nutritionally balanced, making it harder to manage weight.

By bringing your own lunch, you can control the ingredients and portion sizes. For example, you can pack more vegetables, a small portion of whole grains, and a serving of lean protein. A good example would be half a carrot stir-fried with broccoli, a small portion of steamed fish or poached shrimp, and a steamed sweet potato. This type of balanced meal helps keep your nutrition on track while also effectively reducing calorie intake.

5. Replace High-Calorie Afternoon Tea with Fruits and Vegetables to Easily Control Your Weight

Many people enjoy drinking milk tea and eating fried chicken or other high-calorie foods during afternoon tea. These foods often contain more calories than a regular meal or even exceed it. Even if you indulge in afternoon tea twice a week (around 600 calories each time), you'll consume over 1200 calories, which adds up to 4800 calories a month—equivalent to over a pound of fat.

If you can give up these high-calorie treats and replace them with a cucumber, an apple, and a cup of warm water, your calorie intake will be kept under 100 calories, preventing fat accumulation and helping you lose weight effortlessly.