How to burn fat effectively

In the fat-burning zone of exercise intensity, the body uses stored fat for energy. So, when you are exercising at 60 to 70 per cent of your maximum heart rate (eg a brisk walk) around 85 per cent of your calories burned in this zone are fats, five per cent are proteins and ten per cent are carbohydrates. At this heart rate you may be breathing noticeably but you are able to speak in full sentences while walking.

Make sure you warm up first by walking for ten minutes at an easier pace as this burns off the blood sugar and stored glycogen (energy from carbohydrates so that fat-burning can begin.

Generally we first lose upper-body subcutaneous fat (fat lying under the skin on the arms, shoulders and back) and deep abdominal fat, rather than more "resistant" gluteal and femoral fat (fat on hips and thighs).