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When your body burns calories, it can use different energy sources, including carbohydrates and fat. However, if you want to burn more fat, there are a few things you can do.

Create a calorie deficit. This means eating fewer calories than you burn. You can do this by eating less food, exercising more, or a combination of both.

Eat a balanced diet. This means eating a variety of foods from all food groups. Focus on whole grains, lean protein, fruits, vegetables, and healthy fats.

Reduce your intake of refined carbohydrates and added sugars. These foods can cause spikes in blood sugar levels, which can lead to fat storage.

Increase your protein intake. Protein helps to build and maintain muscle mass, which can help you burn more calories at rest.

Stay hydrated. Drinking plenty of water helps to keep your body functioning properly and can also help you feel full.

Do high-intensity interval training (HIIT). HIIT is a type of exercise that involves short bursts of intense activity followed by brief periods of rest. HIIT can help you burn more calories in a shorter amount of time.

Do strength training exercises. Strength training helps to build muscle mass, which can help you burn more calories at rest.

Get enough sleep. When you don’t get enough sleep, your body produces more of the stress hormone cortisol. Cortisol can promote fat storage.

Remember that losing weight and burning fat takes time and effort. There is no quick fix. By making healthy lifestyle changes, you can gradually lose weight and improve your health.

If you need more personalized guidance, you can talk to a registered dietitian or healthcare professional.