Sugary food
The Nutrition Facts label is seen on a box of Pop Tarts at a store in New York in this February 27, 2014 file photo Reuters/Brendan McDermid/Files

There are many diet fads available that can lead to good or minimal results, depending on how your body reacts. The bottom line is that your total caloric expenditure should be greater than your total caloric intake to lose weight. Calorie burning weight loss can be easy if you follow these few simple rules.

1. Exercise to boost calorie burning weight loss

Exercise alone will not help you lose weight if you do not diet properly. Your diet should be the top concern so pick foods that are low in fat and calorie count. Avoid snacking on junk food and look for better options like fruits and vegetables. A study conducted by the Harvard School of Public Health showed how exercising regularly even for 30 minutes every week can significantly prevent diseases like diabetes and cardiovascular disease.

2. Drink more water

You should consume 9 to 13 glasses of water each day. If you are dehydrated, your body will find it more difficult to lose the weight. Having enough water in your body also encourages your system to get rid of water weight readily. Stay hydrated to fuel your workouts and stay away from sugary and alcoholic beverages like soda and beer.

3. Better food choices

Make simple changes in your meals such as abstaining from fast food and oily treats. Get complex carbohydrates which are high in fiber such as brown rice and oats for effective calorie burning weight loss. These are better compared to starchy carbs that cause insulin spikes and food cravings later in the day.

4. Do not skip meals

People usually starve themselves thinking that they will burn fat quickly. It will only compel your body to store the fat and cannibalize on hard-earned lean muscle. Trick your brain into burning fat more efficiently by cycling your carbohydrate and caloric intake over the week. Set low-calorie days by reducing 500 calories from your regular daily food intake then on high-calorie days, add anywhere between 500 and 1500 calories. Re-feeding is a great way to enhance metabolism and encourage calorie burning weight loss.

5. Make it a lifestyle change

Instead of aiming to lose weight in the next two months, aim to keep the weight off for life. Pick a sport or activity that you enjoy doing and can continue to do for several years. Also take on a diet that you can stick with for life, instead of opting for fad diets that only cause you to regain the weight after. In a study published in the Pennington Nutrition Series, findings showed that individuals should look for alternatives after they complete a fad diet for the best calorie burning weight loss results.