The best and the only effective way to lose body fat is to increase physical activity and to decrease the amount of food. Thanks to this you will enlarge the expenditure of energy. Only the combination of the two will help you to achieve the best results in your burning fat.
Exercise Uses Energy and so Needs Fuel
During vigorous aerobic exercise your muscles expends oxygen for burning fuel in the form of both fat and carbohydrate. They release energy that can be used for performing muscular work. During short-term high intensity exercise, the muscles predominatingly use carbohydrate in the form of muscle glycogen and glucose that is absorbed from the blood. During low-moderate intensity exercise, the muscles oxidates mostly fat. In the beginning of moderate intensity exercise, tend to use mostly carbohydrate. But with time the contribution of fat becomes greater.
At rest we expend about 1 kilocalorie of energy per minute. Moderate intensity exercise raises the rate of energy expenditure to about 6 kilocalories per minute. So if you exercised for one hour you would expend about 360 kilocalories, in this way you burn up to 40 grams of fat. When exercise is performed on a regular basis (for example one hour every day), this rises up to 1 kilogram of fat loss per month.
What is the Optimal Exercise Intensity to Burn Fat?
 From low to moderate intensities of exercise the absolute rate of fat oxidation increases and then diminishes as exercise becomes even more intense. The highest rates of fat oxidation are discovered at low to moderate exercise intensities.
Exercise Training
Endurance training increases the capability for fat oxidation. In the trained muscles there are more mitochondria, the powerhouses of the cell where oxidation of fuel takes place. Besides trained muscles have increased concentrations of enzymes involved in fat oxidation. Training also increases the activities of muscles and adipose tissue. Human organism uses fat as a fuel source for the trained muscles.
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