How to Tell if You’re Burning Fat

How to Tell if You’re Burning Fat

You’ve probably just started a new diet. Or maybe you’re back in the gym lifting weights, on the treadmill, and trying to lose some weight.  Either way, most people have the same goal: lose that stubborn belly fat. So how do you determine whether or not what you’re doing is working? Unfortunately it’s not as easy as flipping a switch, It’s more of a gradual process. Luckily, there are a few signs you can look for that let you ascertain whether you’re headed down the right path.

The simplest way to know whether you’re burning blubber is to hop on the scale each morning. Don’t worry about the day-to-day numbers, but rather track your weight over the course of a week and see if it’s trending up or down. Which way the scale goes will indicate whether or not you need to eat less calories. A good rule of thumb is 1 to 2 pounds per week, anything more than that can be dangerous for your health in the future. If you aren’t losing any weight, try cutting back on an extra 300 calories per day.

What’s the best part about burning fat? Looking good. That’s another way to know if you’re doing the right thing, the eye test. Go ahead and check yourself out in the mirror, maybe your waist is getting a little smaller, arms a little bigger, muscles a little more defined. Take some photos of yourself once a week and compare them, I bet you’ll see a difference.

Let’s talk fancy-pants science now. Urine ketone strips are a great way to know if you’re burning fat…but only if you’re on a low carb diet. By low carb that usually refers to less than 50 grams per day. What is Ketosis? It occurs when your body uses all of your stored glycogen and has to use fat cells as a source of energy instead. When your body switches to this energy source it begins producing ketones which are detectable in your urine. That’s where the test strips come into play.

Lastly, more energy,  increased focus, and decreased cravings are all great signs of fat loss. By burning fatty tissue and becoming healthier, you’re decreasing the amount of inflammation in your body. Inflammation is a massive cause of many diseases that plague people. Try keeping a journal and writing down how you feel at the end of the day. Keep notes about whether you’re less tired throughout the day, get more work done, and even have less “crashes” during the day.

Ultimately, there are countless ways to tell whether you’re burning fat. The ones mentioned above are quick and simple approaches that everyone can do with minimal equipment.


Fox, James. “How to Tell If You’re Burning Fat?” Cows Unite, 22 Sep. 2020,

Kelsey, Ryan. “Does Dieting Make People Fat?” Paypervids, 5 Dec. 2020,

Kelsey, Ryan. “Sedentary Lifestyle Causes Childhood Obesity.” Paypervids, 10 Nov. 2017,

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