8 Simple Steps to Burn More Fat
The Proven Guide for Busy Adults on Long Island Who Want Real, Sustainable Results
Burning fat doesn’t have to be confusing. If you’ve tried dieting, cardio, or skipping meals—and still haven’t gotten the results you want—this article is for you.
At AB Fitness, we help busy adults across Long Island drop fat, gain energy, and feel confident again using simple, science-backed habits. No gimmicks. No extreme diets. Just a step-by-step system that actually works.
Here are the 8 most important things you can start doing today to lose fat, build strength, and stay lean for life—without overhauling your entire routine.
🔥 1. Strength Train 2–3 Times Per Week
Most people think cardio is the fastest way to burn fat. But the truth is, strength training is your #1 tool—especially as you get older.
Lifting weights builds lean muscle, which keeps your metabolism high and helps your body burn more calories even at rest. Strength training also shapes your body, improves posture, and keeps your joints healthy.
At AB Fitness, our 30-minute sessions are built to fit your life. You’ll train just 2–3 times per week with expert guidance. It’s short, focused, and safe—even if you’re starting from scratch.
Learn how our training works »
🥩 2. Eat More Protein (3–4 Meals a Day)
Protein is the most important nutrient for fat loss.
Why? Because it helps you:
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Stay full longer
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Preserve lean muscle while losing fat
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Recover faster from your workouts
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Burn more calories through digestion
Aim for 1 gram of protein per pound of body weight per day. Spread it across 3–4 meals so your body can use it efficiently. Good protein sources include chicken, lean beef, eggs, Greek yogurt, tuna, and protein shakes.
Need help planning meals?
Check out our AB Fitness Food Guide »
🚶 3. Walk More (8,000–10,000 Steps Daily)
You don’t need long cardio sessions. You just need to move more throughout the day.
Walking helps burn calories without over-stressing your body. It supports digestion, lowers inflammation, and boosts your mood.
We coach clients to track their daily steps and aim for 8,000–10,000 per day. Use your phone, watch, or Fitbit to stay consistent. A short walk after dinner or during lunch adds up—and it matters more than you think.
💧 4. Stay Hydrated
Water plays a key role in fat loss and energy levels. When you’re dehydrated, your metabolism slows, you get hungrier, and your body holds onto water weight.
Aim for at least half your body weight in ounces daily. So if you weigh 180 pounds, that’s 90 ounces (about 11 cups). Sip throughout the day—and add a pinch of sea salt or electrolytes to improve absorption if you’re training hard or sweating.
Better hydration = better fat burning.
💤 5. Sleep 7–8 Hours Every Night
If your sleep is off, your fat loss will stall—no matter how perfect your diet or training is.
Here’s why: poor sleep increases cortisol, a stress hormone that leads to fat storage (especially around the belly). It also throws off hunger hormones, making you crave carbs and sugar the next day.
Set a goal of 7–8 hours per night, and try to stick to a regular bedtime. A cooler room, less screen time before bed, and a magnesium supplement can all help improve sleep quality.
🥦 6. Eat More Whole Foods, Less Processed Junk
Whole foods fuel your body. Processed foods slow it down.
Stick with foods that are close to their natural form—like lean meats, eggs, rice, potatoes, fruit, and veggies. These foods are more filling, easier to digest, and more nutrient-dense.
Avoid ultra-processed snacks, sugary drinks, and packaged “health foods” with a long list of ingredients. Even small changes—like swapping chips for fruit or soda for water—make a big impact over time.
Simple meals made from real food are the foundation of fat loss.
🔁 7. Stop Dieting. Build Habits Instead.
Most diets are designed to fail. They’re too strict, too complicated, and don’t fit your real life.
At AB Fitness, we teach clients to build habits that stick:
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Eat 3–4 meals a day
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Walk daily
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Train 2–3x per week
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Sleep 7–8 hours
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Stay hydrated
When these basics become automatic, the fat starts to come off without forcing it. You don’t need a perfect diet. You need consistent, doable habits—and that’s exactly what we coach you through.
💬 8. Get a Coach for Support and Accountability
You already know what to do. The problem is—you’re trying to do it alone.
At AB Fitness, there’s no guesswork. Every time you walk through the door, you’re doing something that moves you closer to your goals. We take the guesswork out. You’re not doing random workouts that leave you sweaty but stuck. You’re following a plan that actually works, every single time.
No more spinning your wheels. Just clear progress, session after session.
Why AB Fitness Coaches Are the Best on Long Island
Our team isn’t just certified—we’re experienced, educated, and fully invested in your success. Every coach at AB Fitness has:
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Nationally accredited certifications
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Over 1,000+ coaching sessions of real-world experience
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Specialized knowledge in training adults 40+ safely and effectively
More importantly, we care. We follow up with you, keep you accountable, and actually coach you—not just count reps. That’s why so many of our clients stay for years and refer their friends and family.
See our real client results here »
🛠 How to Put These 8 Steps Into Action
Don’t try to do everything at once. Start small, build momentum, and let the process work.
Here’s a simple way to begin:
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Week 1: Walk 20 minutes after dinner and drink more water
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Week 2: Add protein to each meal
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Week 3: Start strength training twice per week at AB Fitness
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Week 4: Aim for 7 hours of sleep each night
Stack these habits and you’ll start seeing real results—without feeling overwhelmed.
And if you want a coach to guide you every step of the way, that’s what we’re here for.
Ready to Burn Fat and Finally Feel Your Best?
You don’t need a new diet or 90-day challenge. You need a plan that fits your life—and a team that keeps you on track.
📍 Visit one of our 3 convenient Long Island AB Fitness locations:
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AB Fitness Massapequa
4150c Merrick Road, Massapequa, NY 11758 -
AB Fitness East Meadow
514a East Meadow Ave, East Meadow, NY 11554 -
AB Fitness Oyster Bay
5 Shore Ave, Oyster Bay, NY 11771
📞 Call or text now: 516-303-9157
Ask about our free Tour and find out how we help busy adults like you lose fat, get strong, and finally feel in control—without wasting time or energy.