Burn More Fat All Day Long? A New Study Says Fish Oil Might Be the Key

If you're looking for a simple yet effective way to rev up your metabolism and burn more fat—without changing your entire routine—a recent study may have just delivered the answer.

Researchers have found that adding fish oil to your daily supplement stack can increase resting energy expenditure (REE) by more than 10%. That means your body could be torching significantly more calories—primarily from fat—even while you're at rest.

The Research Behind It

A 2021 study led by Sara Moradi, published in the European Journal of Clinical Nutrition, found that participants who supplemented with omega-3 fatty acids for 12 weeks experienced a significant increase in REE—over 10% compared to baseline levels. The researchers also observed improvements in fat oxidation, meaning more of the calories burned were coming directly from fat stores.

These findings suggest that omega-3s not only support overall metabolic health but may actively enhance your body's ability to burn fat around the clock.

What This Means for You

Resting energy expenditure refers to the calories your body burns just to keep you alive—breathing, circulating blood, and maintaining essential functions. Increasing REE means you're essentially turning up your metabolic "idle speed."

A 10% boost might not sound like a lot at first, but consider this:

• If your body normally burns 1,800 calories a day at rest, a 10% increase adds 180 extra calories burned per day—without you doing anything differently.
• Over the course of a week, that’s over 1,200 extra calories, primarily from fat stores.
• Pair that with your usual workouts, and now you're stacking results. Faster fat loss, leaner muscle definition, and more energy to boot.

Why Fish Oil?

Fish oil is rich in omega-3 fatty acids—especially EPA and DHA—which have long been praised for heart health, anti-inflammatory benefits, and brain function. But this new research adds another layer of value: metabolic support.

Omega-3s may enhance fat oxidation and improve mitochondrial function, which could explain the increased energy expenditure. Plus, they support healthy insulin sensitivity, helping your body use energy more efficiently.

Just in Time for Summer

Whether you're dialing in your diet, training harder, or simply trying to shed that last layer before bikini season, adding a high-quality fish oil supplement might give you the metabolic edge you've been looking for.

Final Tips

• Look for fish oil supplements with high concentrations of EPA and DHA (at least 1,000 mg combined per serving).
• Choose molecularly distilled options to avoid heavy metal contamination.
• Consistency is key—take it daily, ideally with meals to maximize absorption.

If you're already working out and eating clean, this one small addition could help you burn fat around the clock—no extra effort required.

Better results with less effort? That’s what we call a summer win.

Coach Chrissy Garcia-Nagaye

IFBB Pro

Reference:
Moradi, S., et al. (2021). Omega-3 fatty acid supplementation increases resting energy expenditure and fat oxidation in healthy adults: A randomized controlled trial. European Journal of Clinical Nutrition.  https://doi.org/10.1038/s41430-021-00953-w