How To Burn Fat Effectively? All Dieters Should know

How to burn fat effectively? Do fat burner works? When to take fat burners? Is there any other way to burn fat without taking fat burner pills? There are so many questions asked by people who want to shed pounds as soon as possible. You will find all the answers to your questions here.

To burn fat effectively and safely, you can either perform exercises with healthy food or use fat burners. All the people who have used the fat burners are quite happy with the performance. So, yes, fat burners do work in your favor. When to take fat burners?

Many people ask ‘when to take fat burners’ as it is important to take the right dosage at the right time. Fat burners come with a dosage description. It is advised to take your fat burner on an empty stomach and the second dosage can be taken early in the afternoon.

Now that you know ‘when to take fat burners’, you need to know what time you need to avoid it. Never take a fat burner late in the afternoon as it can cause sleeplessness.

People who can’t or don’t want to use fat burners can have a fat burning diet plan that works in your favor and help you win the battle against fat. Take a look at the diet plan

The Meal Plan To Burn Fat

Day 1

Breakfast: Smoothie

  • Raspberries ½ cup
  • Blueberries ½ cup
  • Strawberries ½ cup
  • Banana ½
  • Whey protein powder 1 scoop
  • Low-fat plain Greek yogurt ½ cup
  • High-fiber cereal ½ cup
  • Skim milk 1 cup
  • Ice cubes ½ cup

Lunch: Chicken salad

  • Cooked chicken breast 1 large (shredded)
  • Low fat cottage cheese ¼ cup
  • Chopped water chestnuts 2 Tbsp
  • Mango 1/3rd cup
  • Pineapple 1/3 cup
  • Almonds 1 ounce
  • Slices of avocado
  • Spinach 2 cups

Dinner: Shrimp fry

  • Cooked shrimp ½ lb
  • Frozen and mixed stir-fry vegetables ½ bag
  • Low sodium soy sauce 2 Tbsp
  • Salt to taste
  • Pepper to taste

Day 2

Breakfast: Whole wheat muffin

  • Eggs whites 2
  • Eggs 2
  • Chopped Vidalia onion ¼ cup
  • Low fat feta cheese 2 Tbsp
  • Frozen or fresh spinach ¼ cup
  • Whole-wheat English muffin (high-fiber) 1
  • Salt to taste
  • Pepper to taste

Lunch: Tuna fish

  • A can of tuna (canned in water)
  • Minestrone soup 1 cup
  • Low fat mayo 2 Tbsp
  • Whole-grain mayonnaise 1 Tsp
  • Whole-wheat high-fiber wrap 1
  • Sliced lettuce and tomato

Dinner: Garlic chicken

  • Chicken breast 1 large
  • Whole wheat bread crumbs ¼ cup
  • Garlic clove ¼
  • Skim milk 1/8-cup
  • Lemon juice 1 Tsp
  • Tabasco 1 Tsp

Day 3

Breakfast: Banana and peanut butter sandwich

  • Whole-wheat bread (fiber per slice) 2 slices
  • Sliced banana 1
  • Peanut butter 2 tbsp
  • Honey 1 Tsp
  • Toast whole-wheat bread

Lunch: Chicken pizza with vegetables

  • Chicken breast 1 large
  • Part-skim mozzarella cheese (shredded) ¼ cup
  • Tomato sauce ½ cup
  • Red pepper flakes 1 Tsp
  • Chopped vegetables 1 cup (zucchini broccoli, eggplant, and mushrooms)
  • Salt and pepper

Dinner: Baked tilapia

  • Tilapia 6 ounces topped with Kellogg’s high-fiber bran cereal 3 Tsp
  • Baked sweet potato 1 small
  • High-fiber sautéed vegetables 1 cup (carrots, broccoli, and asparagus)

Day 4

Breakfast:  Oatmeal

  • Cooked oats 3/4 cups
  • Sliced strawberries 1 cup
  • Strawberry protein powder 1 scoop (or the powder of your choice)
  • Banana 1/2 cup

Lunch: Quesadillas

  • Thinly sliced red onion ¼ cup
  • Low-fat cheddar cheese ¼ cup
  • Balsamic vinegar 1/3 cup
  • High-fiber whole-wheat tortillas 2
  • Shredded and cooked boneless chicken breast 1 large

Dinner: Chicken sausage

  • Low-fat chicken sausage 1
  • Whole-wheat penne ½ cup
  • Red pepper 1 cup
  • Chopped mushrooms 1 cup
  • Tomato sauce ¼ cup
  • Red pepper chili flakes 1 Tsp


In this article, we discussed ‘how to burn fat effectively’, ‘when to take fat burners’, and a good diet plan for all the people who want to burn fat with or without taking fat burning pills.