The optimal fat burning heart rate is a range, the highest value should not exceed (220 – age) x 0.8, the lowest value should not be lower than (220 – age) x 0.6. Using 30 years old as an example, 220 – 30 = 190, 190 x 0.8 = 152, 190 x 0.6 = 114, so the optimal fat burning heart rate range for 30 years old is 114-152 beats per minute. Keeping the heart rate within this range can help burn fat and protect heart function. In addition to exercise and fat burning heart rate control, you should also control your diet while losing fat. Reducing the intake of staple foods and carbohydrates and consuming more fiber-rich vegetables, such as celery and leeks, can help reduce fat.