9 Easy Tips to Burn Fat in 2026

Eat healthier. Eat more whole foods (plant based too) consistently throughout the day; 1 – 2 times per day starting about noon and ending about 5-6 pm. Reduce refined sugars and refined grains. These foods trigger the fat making and storing hormone, insulin. Control any emotional eating. Experts claim that 75% of overeating is caused by emotions. Comfort food releases "feel good" chemicals, and can cause an addictive relationship. Overeating increases fat storing hormones, insulin, and blood sugar levels. Reduce alcohol intake. Alcohol causes an increase in insulin, which increases weight gain, and liver damage. Alcohol stresses the body, and increases your fat storing hormones and increases visceral fat. The fat below the belly that makes you look pregnant, yet not and causes early death. Reduce consumption of caffeine (coffee and sodas). Caffeine raises heart rate, blood sugar, and provokes the body to increase body stores, which makes you crave sweet foods. Coffee is used because the body has a harder time digesting and absorbing nutrition used for energy so people rely on caffeine for a pick me up to make it through the day. Increase exercise. Try to exercise about 30 minutes a day 3-4 times a week. This releases the excess cortisol in your blood, promotes overall health of the body, decreases blood glucose and increases metabolism. Learn to control your stress. All types of stress can cause weight gain because of the chemical reactions that follow stress. When cortisol is released for prolonged periods of times (chronic stress) it can cause weight gain and many other serious problems. Be sure to get adequate sleep. Studies have shown that weight gain is an effect of lack of sleep; oversleeping can cause weight gain as well. Eat adequate protein. The final tip is to make sure you're receiving adequate amounts of protein. The right levels and source of protein can trigger fat burning levels and increase metabolism if broken down right into amino acids. In Gratitude, Dr. Dan Thibodeau Source: lighthouse health; 2/21/26.