How to Burn More Fat When Running For Helpful Weight Loss Plan

Is it better to run on an empty stomach to boost fat burning or to jog at a low heart rate to stay in the right “zone”? Or, should we do short but exhausting intervals to fight off those extra pounds? Today, I want to shed a light on how to best burn fat while running.


Fat burning refers to the ability of our bodies to oxidize or burn fat and use fat as a fuel instead of carbohydrates. This is an aerobic process – fat is broken down with the help of oxygen. In general, more fat is burned during aerobic activities like Nordic walking, running or biking.


The body uses both fat and carbohydrate reserves as fuel during all kinds of activities. However, the percentage of energy coming from fat can be higher or lower depending on the type of activity.

In general, more fat is burned:

  • During low-intensity physical activities
  • During longer activities – the longer the activity, the higher the percentage of burned fat
  • If you are in better shape overall – the fitter you are, the better you can use fat as fuel

Keep in mind:

More fat burned ≠ more weight loss. Weight loss depends mostly on the total amount of calories you burn, not just the percentage of fat burned during the activity.


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