From the Guidelines
To increase fat metabolism, focus on a combination of regular exercise, dietary adjustments, and lifestyle changes, incorporating at least 150 minutes of moderate-intensity aerobic activity weekly, plus 2-3 strength sessions, as recommended by the most recent guidelines 1.
Key Strategies for Increasing Fat Metabolism
- Incorporate both cardio and strength training into your routine, with a focus on high-intensity interval training (HIIT) for enhanced metabolism
- Prioritize protein in your diet (0.8-1 gram per pound of body weight daily) to preserve muscle mass while creating a modest calorie deficit of 300-500 calories per day
- Include metabolism-supporting foods like green tea, chili peppers, and lean proteins in your diet
- Stay well-hydrated with 2-3 liters of water daily, as water is essential for metabolic processes including fat breakdown
- Ensure adequate sleep (7-9 hours nightly) and manage stress through practices like meditation, as poor sleep and chronic stress can impair metabolism
Importance of Recent Guidelines
The most recent guidelines from 2025 1 emphasize the importance of regular physical activity, including at least 150 minutes of moderate-intensity aerobic activity weekly, for improving metabolic profiles and reducing the risk of chronic diseases.
Dietary Considerations
A diet low in saturated fats, trans fats, cholesterol, and simple sugars, and high in fruits, vegetables, and whole grains, is recommended for supporting fat metabolism, as outlined in the 2016 American Heart Association statement 1.
Lifestyle Changes
In addition to dietary adjustments and regular exercise, lifestyle changes such as reducing sedentary behavior, increasing overall daily activity, and managing stress can also contribute to increased fat metabolism, as noted in the 2023 Obesity Reviews article 1.
From the FDA Drug Label
Use for weight loss in overweight adults, 18 years and older, when used along with a reduced-calorie and low-fat diet Purpose Weight loss aid
To increase fat metabolism, you can use orlistat (PO) as a weight loss aid when used in conjunction with a reduced-calorie and low-fat diet 2, 2.
- The key to increasing fat metabolism is to follow a low-fat diet and reduce overall calorie intake.
- Orlistat (PO) can be used to aid in weight loss for overweight adults, 18 years and older.
From the Research
Increasing Fat Metabolism
To increase fat metabolism, several methods can be employed, including the use of certain supplements, dietary changes, and exercise.
- Supplements such as caffeine and green tea have been shown to enhance fat metabolism 3.
- Aerobic training and a diet low in carbohydrates and high in fat can also increase the capacity for fat use during exercise 4.
- A moderately reduced-calorie diet combined with increased physical activity can lead to a modest weight loss of 5% to 10% that can be maintained long term 5.
Exercise and Fat Metabolism
Exercise plays a crucial role in increasing fat metabolism.
- Fat is an important fuel for exercise, but it plays a secondary role to carbohydrate 4.
- Increasing fat use during exercise can decrease the reliance on carbohydrate and spare it for later in training sessions or competitions 4.
- Adults should engage in at least 150 to 300 min/week of moderate-intensity or 75 to 150 min/week of vigorous-intensity aerobic physical activity for substantial health benefits 5.
Dietary Supplements and Fat Metabolism
While some dietary supplements may claim to increase fat metabolism, the evidence is often lacking.
- A systematic review of dietary supplements and alternative therapies for weight loss found that few studies were classified as low risk and sufficient to support efficacy 6.
- However, some supplements such as conjugated linoleic acid and green tea extract may have a positive effect on body fat mass and lean body mass 7.
- It is essential to be aware of the scientific evidence of claims before recommending the use of dietary supplements for weight loss 6.