Fat-burning mode activated! 

Sounds great, right?

Let me fill you in on the 3 best (and science-backed!) ways to keep your body in a fat-burning mode throughout the day instead of fat-storing mode. 

Our bodies technically can do a little bit of both at the same time, but it’s always primarily one or the other. And what this really refers to behind the scenes is whether the hormone insulin OR glucagon is in the driver’s seat.

If insulin is in the driver’s seat – the body is in a fat-STORING mode. 

If glucagon is in the driver’s seat – the body is in a fat-BURNING mode.

Your pancreas secretes both of these hormones and they are both very important! 

Insulin might sound like a pain in the butt because it’s a fat-storing hormone, but it’s absolutely essential for us to live. In fact, if our bodies are not able to make insulin (which is type 1 diabetes), we are not able to survive without some help, because our cells cannot get the energy we eat from food into our cells. Insulin is like the key that allows little doors in our cells to open and let glucose inside to be used for energy right away or be stored away for later. This is why you need insulin if you are type 1 diabetic. Insulin is a good thing!

Glucagon works in the opposite way essentially. It is a fat-burning hormone because it allows our bodies to tap into stored energy. Any carbs that were stored in the body for energy for later can be accessed with glucagon. This is also how we can tap into stored energy in the form of body fat.

Now, remember how only insulin OR glucagon can be in the driver’s seat at any given time? When we think about putting the body in fat-burning mode, what we’re really thinking about is giving glucagon some time to shine!

Here are 3 ways to do this really effectively:

#1: A 12-hour fast

This is such an easy way to spend more time in a fat-burning mode. All this means is simply going 12 hours from dinner to breakfast without eating (you can still drink water and tea). This allows your body to use insulin after your last meal like normal, and then have a solid 12 hours until your next meal without needing much insulin. 

Side note: our bodies are always using a little bit of insulin, which is secreted by our pancreas to regulate our blood sugar levels – but what we’re avoiding is asking our bodies to keep needing large amounts of insulin after more meals and snacks. This would switch the body into fat-storing mode more often than we want.

The 12-hour fast lets the body use glucagon (that fat-burning hormone) alllllll through the night. It gives the body a longer opportunity to tap into stored energy (AKA: body fat). 

Now you might ask, should you fast longer than 12 hours? I don’t recommend you fast longer than 14 hours. Women’s hormones do not thrive with consistent fasting for long periods of time. 12 hours is perfectly fine and not putting any stress on your hormone balance. Our bodies much prefer regular nourishment, and that means not going 18 hours without eating. 

#2: Walk more

Walking is TOP TIER for putting our bodies into fat-burning mode. 

It is a non-stressful way to move our bodies and doesn’t drive up your appetite like intense cardio or HIIT training does. It also brings blood sugar levels down faster after meals, which will require less insulin and allow glucagon to be in the driver’s seat again sooner between meals.

Remember, insulin’s primary role in fat storing, while glucagon allows us to tap into stored energy to BURN!

Keep this in mind particularly for situations when you want to enjoy things that are higher in added sugar. Going for a 5-10 minute walk afterward can reduce the blood sugar spike significantly, which, again, keeps your blood sugar levels in target much easier, requiring less insulin and allowing the body to use less and get out of fat-storing mode.

I recommend my clients aim for 8-12k steps a day or aim for, at minimum, a 20-minute power walk each day on top of other normal day-to-day steps. Remember that the little things add up! Parking farther away in parking lots, taking a lap in your office building, pacing the house when talking on the phone, etc.  

#3: Prioritize PHFF (protein, healthy fat, and fiber). 

If you’re new around here – PHFF is our meal-building strategy that is excellent at balancing your blood sugar, which, in turn, keeps your body in fat-burning mode.

All three of these (protein, healthy fat, fiber) are great at keeping blood sugar levels in target ranges because they slow down how quickly carbohydrates enter the bloodstream. 

For example, if you were having pasta for dinner and do not have very much protein or vegetables with it, you would more than likely see quite a big jump in your blood sugar after this meal. Your body then needs to use more insulin than perhaps optimal to bring those blood sugar levels back down. You might even see a pretty fast drop as a result and can experience strong cravings as well…which can explain your late-night sweet tooth. 

If, on the other hand, you had pasta with 4-6 oz of chicken breast, and a side salad with greens, carrots, cucumber, tomatoes, etc. with an olive oil dressing, you would see a much reduced increase in blood sugar. This meal has a much better balance of that protein, healthy fat, and fiber to balance out the starchy carbs from the pasta. 

Your body will still need insulin because our bodies need carbs for optimal energy and metabolic health, but the amount of insulin needed will be much less. AND – your body will switch back to being in fat-burning mode sooner. 

You can learn more about PHFF here:

What is PHFF?

PHFF for the whole family

Tips for PHFF grocery shopping

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How to burn belly fat

Fat Loss vs. Weight Loss

Easiest ways to control your blood sugar