Tired of hiding your muffin top under layers of clothing? You are not alone. About one-third of American adults are overweight. With a new year ahead of you, now is the time to take real steps towards understanding how fat is deposited in the body, so you can understand fat burning strategies.

Fat cells are often deposited in the chest, hips, and waist region, including your buttocks. Your body has a limited number of fat cells, and there is only so much fat these cells can store. Once the threshold is reached, fat begins to accumulate in the muscle lining of your arms and thighs, creating unsightly, flabby limbs.

Here are the secrets to eliminating excess fat from your body:


Did you know that there are certain foods that actually help burn fat? Some foods have minerals or vitamins that raise metabolism and act as virtual fat burners. There are negative calorie foods with low calories that burn extra calories during digestion. Other foods, even eaten in small quantities, deliver a feeling of fullness with very few calories. Sticking to the right whole foods, like the ones listed below, will drastically reduce the fat profile of your body.

  • Poultry
  • Salmon & Tuna
  • Citrus Fruits
  • Apples
  • Berries (strawberries, blueberries, raspberries, blackberries, cherries)
  • Vegetables (except for potatoes, yams and sweet potatoes)
  • Beans
  • Eggs
  • Almonds and Walnuts
  • Pine Nuts


Eating the right food will kick your metabolism into high gear and help you burn unwanted fat. Combine fat burning foods with these fat boosters to push your metabolism into overdrive.

Some helpful fat boosters include:

  • Mustard
  • Coconut Oil
  • Onions
  • Hot Peppers
  • Green Tea


Drinking more water helps the body reduce fat deposits. The kidneys do not function correctly without enough water intake and can push some of the load of fat reduction to the liver. If the liver is doing the kidney’s work, it can’t concentrate on its’ main job of metabolizing fat, which can cause more fat to remain in the body and fat burning stops. So drink the right amount of water to improve metabolism and keep your fat burning at full capacity.


Building muscle keeps your metabolism active and burning calories while improving your body fat composition ratio.  Muscles are active tissue that continually renew themselves, so they always need calories. While normal cardio burns fat only during the exercise, weight training builds muscle ensuring body fat continues to burn throughout the day. The main source of energy for muscles is fat so, even when relaxing or sleeping, you continue to burn calories. To keep from packing on fat, it is important to do weight resistance exercises to build muscle.


The only thing standing in the way of a lean physique is you. Adopt these fat-burning secrets into your lifestyle and you will see results in a matter of weeks. The right diet plan and a weight lifting exercise regime will help you sculpt your body and drop the fat. Don’t let another day pass. The new you is ready to emerge in 2020.


This blog was written by Michael Hoeber Jenkins, Owner of Body Kinetics.

About the author

Michael Jenkins has been working in the Fitness Industry since 1983. He has M.S. in Physical Education, and has been a College level Cross Country and Track coach, and worked as a personal trainer for 10 years. Michael teaches the Body Kinetics Certification Program that leads to a NASM Personal Trainer Certification.