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Try incorporating a few servings of high protein foods into your diet each day to help amp up fat burning some examples of protein rich foods include meat seafood eggs legumes and dairy. By the numbers one pound of fat equals 3500 calories so in order to lose a pound per week youd have to reduce your calorie intake by 500 calories a day this doesnt mean that you need to. Making oatmeal for breakfast is a good way to ignite your fat burning metabolism it is high in protein low in fat and loaded with minerals including iron you can enjoy one cup of cooked oatmeal 166 calories in place of adding sugar toss in two tablespoons of blueberries or strawberries. Resistance training helps with fat loss in a number of ways weight training itself burns calories studies also show that unlike aerobic exercise weight training increases the calories you burn at rest for up to 39 hours after your workout plus the more muscle your body has the more calories you burn each day