4 Simple Rules That Will Burn Fat Fast

From only sitting down to eat to keeping a kettlebell handy, these 4 easy-to-follow rules from Get-Fit-Guy can give you a helping hand when it comes to burning fat fast, keeping your metabolism elevated, and maintaining lean muscle.

Ben Greenfield
4-minute read
Episode #222

I was recently speaking to a friend who asked me if I had any “rules” that I follow in my life, particularly when it comes to health, diet and exercise – rules such as only eating “slow carbs," or going gluten free, or doing X minutes of exercise per day.

And while I have to admit that I’ve never really fancied myself as much of a rule guy (since I feel that excessive dietary or physical activity restrictions can lead to eventual burnout or boredom), I was actually able to come up with 4 rules that I follow nearly every day.

These are rules that can really give you a helping hand when it comes to burning fat fast, keeping your metabolism elevated, and maintaining lean muscle. So without further ado, here are 4 rules that I follow just about 365 days a year!

Rule #1: Only Sit To Eat

With the exception of car drives and airplane rides, I try to follow the simple rule of only “sitting to eat” during the day. This means that unless it’s time to scarf down a meal, I don’t plant my butt on a chair.

While working, talking on the phone, visiting with family, exercising, or waiting at the DMV or doctor’s office, I can be in any position except slumped over in a seat. Alternates to sitting can include lunging, kneeling, standing, laying on my stomach, pacing, standing with one foot up on a stool or chair, etc.

Best Resource for This Rule: 7 Ways To Burn Calories By Standing More

Rule #2: No Hot Water Handle

Whether for my morning pre-work shower or my post-workout shower, I don’t allow myself to use the hot water handle. This means every shower that I take is mildly cold to teeth-grittingly cold, depending on how cold it happens to be outside.

This not only maintains very high mental focus, but also bumps up metabolism as the body tries to warm itself, increases blood flow to muscles, increases production of fat burning hormones, and increases activity of brown adipose tissue (BAT), which burns calories to generate heat.

Sure, I occasionally will hop in the hot tub for a nice, relaxing soak, or soothe my muscles and mind with a bathful of Epsom salts and lavender oil - but each and every shower is a cold one.

Best Resource for This Rule: How To Use Cold Weather To Lose Weight


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.