How to lose fat?
Whether you're looking to improve your overall health or just lose weight for the summer, burning excess fat can be quite difficult.
In addition to diet and exercise , many other factors can influence weight and fat loss.
Fortunately, there are many simple steps you can take to increase fat burning quickly and easily.
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Here are 14 of the best ways to burn fat fast and promote weight loss:
1. Start strength training
Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength .
Most often, strength training involves lifting weights to gain muscle over time.
Research has found that strength training has multiple health benefits, especially when it comes to burning fat .
In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. visceral fat is a dangerous type of fat that surrounds the organs of the belly .
Another study found that 12 weeks of strength training plus aerobic exercise was more effective at reducing body fat and abdominal fat than aerobic exercise alone .
Resistance training can also help preserve fat-free mass, which can increase the number of calories your body burns at rest .
According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and reduce fat weight by about 4 pounds .
Doing bodyweight exercises, lifting weights, or using fitness equipment are some relatively easy ways to get started with strength training.
2. Follow a high-protein diet
Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat .
In fact, several studies have shown that eating more high-quality protein is associated with a lower risk of belly fat .
A study also showed that a high protein diet may help preserve muscle mass and metabolism during weight loss .
Increasing your protein intake can also increase feelings of fullness, decrease appetite, and reduce calorie intake to help with weight loss .
Try to incorporate a few servings of high-protein foods into your diet each day to help boost fat burning.
Some examples of high protein foods include meat, seafood, eggs, legumes and dairy products.
3. Get enough sleep
Going to bed a little earlier or setting your alarm clock a little later can help stimulate fat burning and prevent weight gain .
Several studies have found an association between sleep enough and lose weight .
A study of 68,183 women found that those who slept five hours or less per night over a 16-year period were more likely to gain weight than those who slept more than seven hours per night .
Another study found that better sleep quality and at least seven hours of sleep per night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program. .
Other research shows that a lack of sleep can contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity .
Although everyone needs a different amount of sleep, most studies have shown that getting at least seven hours of sleep per night is associated with the greatest body weight benefits.
Stick to a regular sleep schedule, limit your caffeine intake, and minimize your use of electronic devices before bed to help support a healthy sleep cycle.
4. Add vinegar to your diet
Vinegar is well known for its beneficial health properties.
In addition to its potential effects on heart health and blood sugar control, increasing your vinegar intake may help increase fat burning , according to some research .
One study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced body weight, belly fat, and average waist circumference in people over a 12-week period .
Consuming vinegar has also been shown to improve feelings of fullness and reduce appetite .
Another small study in 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to 275 calories .
It's easy to incorporate vinegar into your diet. For example, many people dilute the apple cider vinegar with water and drink it as a beverage a few times a day with meals.
However, if drinking vinegar straight doesn't sound appealing, you can also use it to make salad dressings, sauces, and marinades.
5. Eat more healthy fats
Although it may seem counterintuitive, increasing your intake of healthy fats can actually help prevent weight gain and maintain feelings of fullness.
Fat takes time to digest and can help slow stomach emptying, which can reduce appetite and hunger .
One study found that following a Mediterranean diet high in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet .
Another small study found that when dieters took two tablespoons (30 ml) of coconut oil daily, they lost more belly fat than those on soybean oil .
Meanwhile, studies in humans and animals have shown that unhealthy types of fat like trans fats increase body fat, waist circumference, and belly fat .
Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of types of healthy fats which may have beneficial effects on fat burning .
However, keep in mind that healthy fats are still high in calories, so moderate the amount you eat. Instead of eating more fat overall, try swapping out unhealthy fats in your diet for these healthy fat varieties.
6. Drink healthier beverages
Swapping sugary drinks for healthier selections is one of the easiest ways to increase fat burning.
For example, sugary drinks like soda and industrial juice are high in calories and offer little nutritional value.
Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat .
Studies have shown that drinking sugary drinks and alcohol is associated with a higher risk of belly fat .
Limiting your intake of these beverages can help reduce your calorie intake and control your waistline.
Instead, opt for calorie-free drinks such as water or green tea .
In a small 12-week study, drinking 500ml of water before meals increased weight loss by 2kg, compared to a control group .
Green tea is another great option. It contains caffeine and is high in antioxidants, both of which can help increase fat burning and improve metabolism .
For example, a study in 12 adults found that green tea extract increased fat burning by 12% .
Swapping out even a serving or two of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning .
7. Fill up on fiber
Soluble fiber absorbs water and moves slowly through the digestive tract, helping you feel full longer .
According to some studies, increasing your intake of high-fiber foods can protect you against weight gain and fat accumulation.
A study in 1,114 adults found that for every 10 gram increase in soluble fiber intake per day, participants lost 3.7% of their belly fat over a five-year period, even without any other diet or diet changes. of exercise .
Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. In fact, a 14-gram increase in fiber per day was associated with a 10% decrease in calorie intake.
Not only that, but it was also linked to almost 2 kg of weight loss over a four month period .
Fruits, vegetables, legumes, whole grains, nuts, and seeds are some examples of fiber-rich foods that can boost fat burning and weight loss .
8. Cut Refined Carbs
Decreasing your intake of refined carbohydrates can help you lose extra fat.
During processing, refined grains are stripped of their bran and germ, resulting in a final product that is low in fiber and nutrients.
Refined carbs also tend to have a higher glycemic index, which can cause spikes and dips in blood sugar, leading to increased hunger .
Studies show that a diet high in refined carbohydrates may be associated with increased abdominal fat .
Conversely, a diet high in whole grains has been associated with lower body mass index and body weight, as well as smaller waist circumference .
A study in 2,834 people also showed that those who ate a higher intake of refined grains tended to have a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to have a higher amount. weaker .
For best results, reduce your intake of refined carbohydrates from baked goods, processed foods, pastas, white breads, and "breakfast cereals." Replace them with whole grains like whole wheat, quinoa, buckwheat, barley and oats.
9. Increase your cardio
Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs.
Adding cardio to your routine can be one of the most effective ways to enhance fat burning .
For example, a review of 16 studies found that more people did aerobic exercise, more they were losing fat abdominal .
Other studies have shown that aerobic exercise can increase muscle mass and decrease abdominal fat, waist circumference, and body fat .
Most research recommends 150 to 300 minutes of moderate-to-vigorous exercise per week, or about 20 to 40 minutes of cardio each day .
Running, walking, cycling, and swimming are just a few examples of cardio exercises that can help burn fat and jump-start weight loss .
10. Drink coffee
Caffeine is a main ingredient in almost all fat burning supplements, and for good reason.
The caffeine present in the coffee acts as a central nervous system stimulant, increases metabolism and stimulates the breakdown of fatty acids .
In fact, studies show that consuming caffeine can temporarily increase energy expenditure and improve metabolism by 3-11% .
A large study in over 58,000 people showed that increased caffeine intake was associated with less weight gain over a 12-year period .
Another study found that higher caffeine intake was linked to a higher rate of success with sustained weight loss in 2,623 people .
To maximize the health benefits of coffee, avoid cream and sugar. Instead, enjoy it black or with a small amount of milk to prevent the extra calories from piling up.
11. Try High Intensity Interval Training (HIIT)
High Intensity Interval Training, also known as HIIT , is a form of exercise that combines short bursts of activity with short periods of recovery to keep your heart rate elevated.
Studies show that HIIT can be incredibly effective at accelerating fat burning and promoting weight loss .
One study found that young men performing HIIT for 20 minutes three times a week lost an average of 2 pounds of body fat over a 12-week period, even without any other diet or lifestyle changes.
They also experienced a 17% reduction in belly fat along with a significant decrease in waist circumference .
HIIT can also help you burn more calories in less time than other forms of cardio.
According to one study, performing HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time .
To get started easily with HIIT, try alternating between walking and jogging or sprinting for 30 seconds at a time.
You can also switch between exercises like burpees, push-ups, or squats with a short rest period in between.
12. Add probiotics to your diet
Probiotics are a type of beneficial bacteria found in your digestive tract that have been shown to improve many aspects of health.
In fact, the bacteria in your gut have been shown to play a role in everything from immunity to mental health .
Increasing your intake of probiotics through food or supplements can also help speed up fat burning and keep your weight under control .
A review of 15 studies showed that people who took probiotics experienced significantly greater reductions in body weight, fat percentage, and body mass index .
Another small study showed that taking probiotic supplements helped people on a high-fat, high-calorie diet stave off fat and weight gain .
Certain strains of probiotics of the genus Lactobacillus can be particularly effective in aiding weight and fat loss.
A study on 28 people showed that the consumption of yoghurt containing either bacteria Lactobacillus fermentum either bacteria Lactobacillus amylovorus reduced body fat by 3-4% .
Taking supplements is a quick and easy way to get a concentrated dose of probiotics daily.
Alternatively, you can try adding probiotic-rich foods to your diet, such as kefir, tempeh, natto, kombucha, kimchi, and sauerkraut.
13. Increase Your Iron Intake
Iron is an important mineral that has many vital functions in the body.
As with other nutrients such as iodine, iron deficiency can impact the health of your thyroid gland. This little gland in your neck secretes hormones that regulate your metabolism .
Many studies have shown that low levels of iron in the body can be associated with impaired thyroid function and disruption of thyroid hormone production .
The symptoms currents hypothyroidism or decreased thyroid function include weakness, fatigue, shortness of breath, and weight gain .
Similarly, iron deficiency can cause symptoms such as fatigue, dizziness, headaches, and shortness of breath .
Treating iron deficiency can help your metabolism run more efficiently and can fight fatigue to increase your activity level.
One study even found that when 21 women were treated for iron deficiency, they experienced reductions in body weight, waist circumference, and body mass index .
Unfortunately, many people don't get enough iron in their diet .
Women, infants, children, vegans and vegetarians are all at higher risk of iron deficiency.
Be sure to incorporate plenty of rich foods in iron in your diet to meet your iron needs and maintain your metabolism and energy levels.
You can find iron in meat, poultry, seafood, cereals and fortified cereals, leafy green vegetables, dried fruits and beans.
14. Give intermittent fasting a shot
Intermittent fasting is a diet that involves alternating between periods of eating and fasting.
Research shows that intermittent fasting can help improve both weight loss and fat loss .
One review looked at the effects of intermittent fasting, including alternate-day fasting - a method of alternating between fasting days and eating normally.
They found that alternate-day fasting over a period of 3 to 12 weeks reduced body weight by up to 7% and decreased body fat by up to 5.5 kg .
Another small study showed that eating only for an eight-hour window each day helped reduce fat mass and maintain muscle mass when combined with resistance training .
There are several types of intermittent fasting, including some where you only eat on certain days of the week and others where eating is restricted to specific times of the day.
The guys popular intermittent fasting include Eat Stop Eat, the Warrior diet, the 16/8 method, and the 5:2 diet.
Find a variation that fits your schedule and lifestyle, and don't be afraid to experiment to find what works best for you.
The essential
There are many options to help you lose excess fat and improve your health.
Incorporating some healthy habits into your routine and changing your diet can make a big difference. Even minor changes to your lifestyle can have powerful fat burning effects.
Be sure to pair these simple tips with a nutritious and balanced diet and to a way of active life to simultaneously stimulate fat breakdown and improve your overall health.
