Natural and Safe Ways to Help Burn Body Fat

If you’ve been searching for ways to burn body fat without extreme diets or unsafe supplements, or don't fancy injections, you’re not alone. 

Sustainable fat loss comes from combining healthy lifestyle habits with patience, no quick fixes, just steady progress. 

Here are natural and safe strategies that can help you along the way.

1. Prioritise Whole, Unprocessed Foods

Your body responds best to real food. Focus on:

Lean proteins such as chicken, turkey, fish, eggs, and plant-based options like lentils and tofu

High-fibre carbohydrates including wholegrains, oats, brown rice, and sweet potatoes

Plenty of vegetables and fruit for vitamins, minerals, and antioxidants

Healthy fats from nuts, seeds, avocados, and olive oil

These foods not only support fat metabolism but also keep you fuller for longer, helping to prevent overeating.

2. Keep Moving Throughout the Day

You don’t have to spend hours in the gym to burn fat.

Brisk walking is underrated — aim for at least 7,000–10,000 steps daily.

Strength training (with bodyweight, resistance bands, or weights) helps build muscle, which boosts your metabolism.

Interval training such as short bursts of jogging or cycling can increase calorie burn in less time.

3. Stay Hydrated

Drinking enough water supports your metabolism and helps control appetite. Sometimes what feels like hunger is actually mild dehydration. Aim for around 1.5–2 litres of water a day, more if you’re active. Herbal teas can also count towards your fluid intake.

4. Get Enough Sleep

Lack of sleep can disrupt hunger hormones (ghrelin and leptin), making you more likely to crave high-calorie foods. Adults should aim for 7–9 hours of quality sleep each night for better fat-burning potential and overall health.

5. Manage Stress

Chronic stress raises cortisol levels, which can encourage fat storage, especially around the midsection.

Natural stress-reducing habits include:

Meditation or mindfulness

Gentle yoga or stretching

Spending time outdoors in green spaces

6. Choose Smart Snacks

Instead of sugary biscuits or crisps, opt for:

A small handful of unsalted nuts

Greek yoghurt with berries

Apple slices with almond butter

These choices help regulate blood sugar and prevent energy crashes that lead to overeating.

7. Support Your Gut Health

A healthy gut microbiome can influence metabolism and fat storage. Include probiotic-rich foods like live yoghurt, kefir, sauerkraut, and kimchi, along with plenty of fibre from vegetables, fruit, and wholegrains.

Key Takeaway

Safe and natural fat-burning is about consistency, balance, and realistic goals. Pair nutrient-rich eating with daily movement, adequate rest, and stress management for results that last — without fad diets or unsafe products.

Always consult your GP before starting a new diet or exercise plan, especially if you have existing health conditions.

Do Chair Workouts Really Work? We look at the Trend

Chair workouts have taken the fitness world by storm, offering an accessible and low-impact way to stay active. 

Promoted as a solution for busy professionals, older adults, or those with limited mobility, these exercises promise to help you stay fit using nothing more than a sturdy chair. 

But do they actually work? Let’s explore the benefits, limitations, and how to optimise your diet to complement this type of exercise.

What Are Chair Workouts?

Chair workouts involve a series of exercises that use a chair for support, resistance, or as a platform for movement. Common exercises include seated leg lifts, tricep dips, step-ups, and even modified push-ups. These workouts are designed to improve strength, flexibility, and cardiovascular health, all while being gentle on the joints.

The Benefits of Chair Workouts

Accessibility: Chair workouts are ideal for beginners, those recovering from injury, or anyone looking for low-impact exercise options.

Convenience: All you need is a chair! This makes it easy to fit a quick workout into your day, whether at home, in the office, or even while travelling.

Customisable Intensity: You can adjust the difficulty by incorporating weights, resistance bands, or by increasing repetitions.

Improved Mobility: Regularly practising these exercises can enhance joint flexibility and reduce stiffness, particularly for older adults.

Core Engagement: Many chair exercises require balance and stability, which can strengthen your core muscles over time.

Do They Work?

Chair workouts can be effective, but their results depend on your fitness goals:

For Strength and Toning: Chair exercises like tricep dips and seated leg lifts can help tone muscles, especially if you add resistance. However, for significant muscle growth, you’ll eventually need to incorporate heavier weights or more challenging resistance.

For Cardiovascular Health: High-energy movements like seated marches or step-ups can get your heart rate up, but they may not provide the same intensity as traditional cardio workouts like running or cycling.

For Weight Loss: While chair workouts burn calories, they’re generally less intense than other forms of exercise. Pairing them with a calorie-controlled diet is crucial if weight loss is your goal.

Limitations to Consider

Limited Intensity: While chair workouts are great for beginners or low-impact needs, they may not provide enough challenge for advanced fitness enthusiasts.

Variety is Key: Relying solely on chair workouts might lead to a plateau. It’s important to incorporate other forms of exercise to work different muscle groups and keep your routine engaging.

Not a Standalone Solution: Chair workouts should be part of a broader fitness plan that includes strength training, cardio, and flexibility exercises.

Diet Tips to Support Chair Workouts

To maximise the benefits of chair workouts, pair them with a balanced diet that supports your activity level:

Protein: Essential for muscle repair and growth. Include lean sources like chicken, fish, tofu, eggs, and legumes.

Complex Carbohydrates: Provide the energy needed for your workouts. Opt for whole grains, sweet potatoes, and quinoa.

Healthy Fats: Support overall health and sustained energy. Include nuts, seeds, avocados, and olive oil in your meals.

Hydration: Staying hydrated is vital for performance and recovery. Aim for at least 6-8 glasses of water daily.

Micronutrients: Ensure you’re getting enough vitamins and minerals by eating a variety of fruits and vegetables.

Conclusion

Chair workouts are a fantastic option for those looking for an accessible, low-impact way to stay active. They’re especially beneficial for beginners, older adults, or individuals with mobility challenges. While they may not replace high-intensity workouts for advanced fitness goals, they can be an effective part of a balanced exercise routine. Pair these workouts with a nutritious diet, and you’ll be well on your way to improved health and fitness.

So, grab a chair, get moving, and see how this versatile workout method can work for you!

Charity says children 'not active enough' to be happy and healthy in response to rising childhood obesity and diabetes

Whilst exercise alone is not the silver bullet solution to this crisis, it's amplified by the fact our children are simply not active enough.

Following new analysis from the NHS showing the numbers of youngsters having treatment for conditions normally seen in middle-aged adults has soared in the last decade, children’s charity the Youth Sport Trust has responded to the news more children now have high blood pressure, knee problems and Type 2 Diabetes.

Alison Oliver MBE, Chief Executive of the Youth Sport Trust, said: "Whilst exercise alone is not the silver bullet solution to this crisis, it's compounded by the fact our children are simply not active enough to remain happy and healthy. 

"There is a compelling evidence base for more play and sport in children’s lives. Unhappy, unhealthy children don’t learn effectively. If children don’t learn, they don’t achieve their potential in life and we don’t have a society fit for the future.

"60 minutes of vigorous activity a day is the Chief Medical Officers’ minimum guidance. Our new research shows that many parents underestimate this amount by 50%. That’s why this National School Sports Week we are urging parents and schools to make the #PledgeToPlay."

The Youth Sport Trust is a top UK children’s charity which aims to improve young people's wellbeing through sport and play. It empowers young people and equips educators to transform lives. Founded in 1995, it works with around 20,000 schools and inspires Changemakers to build a sense of belonging. Its vision is to create a future where every child enjoys the life-changing benefits of play and sport. Visit the YST website for ideas, tips and information www.youthsporttrust.org.

Twitter: @YouthSportTrust         

Facebook: YouthSportTrust        

Instagram: @youthsporttrust   

YouTube: @YouthSportTrust  

LinkedIn: Youth Sport Trust        

TikTok: youthsporttrust  

National School Sports Week is an annual campaign, launched  in 2008 and run by the Youth Sport Trust, to champion the role of PE, physical activity and school sport in allowing all pupils to reach their full potential. 

In 2022 1,359 schools registered to take part, the campaign generated 187 media mentions and over 40m campaign impressions were delivered through social media. This year the week is running from Monday 19 to Sunday 25 June 2023 and is themed around ‘playing for fun, playing for 60,’ with the intention of driving up awareness of the Chief Medical Officers’ recommendation that children should be active for a minimum of 60 minutes a day in order to stay happy and healthy.

By registering, to take part, participants are making the #PledgeToPlay for a minimum of 60 active minutes a day for the whole of National School Sports Week. Schools, families, businesses and supportive partners can sign-up to participate in the campaign at https://www.youthsporttrust.org/nssw

Chief Medical Officers’ physical activity guidelines for children and young people:

The UK Chief Medical Officer recommends that children and young people need to do two types of physical activity each week:

aerobic exercise

exercises to strengthen their muscles and bones

Children and young people aged 5 to 18 should:

aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones

reduce the time spent sitting or lying down and break up long periods of not moving with some activity.

aim to spread activity throughout the day

Read more about the guidelines on the NHS website here; https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-children-and-young-people/

(Image courtesy of Peter Stanic and Pixabay)