The 14 Best Ways to Burn Fat Fast
Whether you're looking to improve your overall health or just not lose weight during the summer, burning excess fat can be quite a challenge.
Besides diet and exercise, there are many other factors that can affect weight and fat loss.
Fortunately, there are many simple steps you can take to increase fat burning quickly and easily.
Here are the 14 best ways to burn fat fast and promote weight loss.
1. Start strength training
Strength training is a type of exercise where you have to contract your muscles against resistance. Build muscle mass and increase strength.
In most cases, strength training also involves lifting weights to gain muscle over time.
Studies have found that strength training provides multiple health benefits, especially when it comes to burning fat.
In one study, energy training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a dangerous type of fat that surrounds the abdominal organs.
Another study found that 12 weeks of vigorous training combined with aerobic exercise was more effective in reducing body fat and abdominal fat than simple aerobic exercise.
Prevention training can also help preserve lean mass, which can increase the number of calories burned at rest from your body.
According to one review, 10 weeks of resistance training can help burn calories burned by 7% at rest and reduce fat weight by 4 pounds (1.8 kg).
Here are some easy ways to get started with strength training for exercising, lifting weights, or using gym equipment.
SUMMARY:
Strength training has been shown to increase resting energy expenditure and reduce abdominal fat, especially when combined with aerobic exercise.
2. Follow a High-protein Diet
Incorporating more protein-rich foods into 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 an increased risk of losing belly fat.
One study also found that a diet rich in protein can help maintain muscle mass and metabolism during weight loss.
Encouraging protein intake can also increase feelings of fullness, reduce appetite, and reduce calorie intake to aid weight loss.
Try to include some high protein foods in your diet every day to help burn fat.
Some examples of high-protein foods include meat, seafood, eggs, horns, and dairy products.
SUMMARY:
Eating more protein may be associated with a lower risk of belly fat. Increasing your protein intake can reduce your appetite, reduce calorie intake, and save muscle mass.
3. Hold on to sleep more
Setting your alarm clock to go to bed a little before or after a while can help increase fat burning and prevent weight gain.
Several studies have found a link between adequate sleep and weight loss.
A study of 8,163 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 good quality sleep and at least seven hours of sleep per night increased the chances of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program.
Other studies have shown that lack of sleep can contribute to changes in appetite hormones, increased appetite, and an increased risk of obesity.
Although everyone needs a different amount of sleep, most studies have found that getting at least seven hours of sleep a night is more beneficial when it comes to body weight.
Stick to a regular sleep schedule, limit your caffeine intake before bed to support a healthy sleep cycle, and reduce the use of your electronic devices.
SUMMARY:
Getting enough sleep can be associated with appetite and loss of appetite, as well as the risk of weight gain.
4. Add vinegar to your diet
Vinegar is well known for its beneficial health benefits.
According to some studies, in addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar can help increase fat burn.
One study found that taking 1 to 2 tablespoons (15 to 30 ml) of vinegar daily reduced human body weight, belly fat, and average waist circumference over a 12-week period.
Vinegar intake has also been shown to improve feelings of fullness and reduce appetite.
Another small study of 11 people showed that adding vinegar to the diet reduced the amount of calories per day by 275 calories.
It is easy to include vinegar in your diet. For example, many people mix apple cider vinegar with water and drink it as a drink several times a day.
However, if drinking vinegar alone is not attractive to you, you can also use it to make dressings, sauces and marinades.
SUMMARY:
Vinegar can help increase the feeling of fullness, reduce calorie intake and reduce body fat.
5. Eating healthy fats
While this may seem counterintuitive, increasing your healthy fat intake can actually help prevent weight gain and help you feel fuller.
Fat takes some time to digest and helps to delay emptying the stomach, which can reduce appetite and cravings.
One study found that following a Mediterranean diet rich in the healthy fats of olive oil and walnut nuts was associated with a higher risk of weight gain than a low-fat diet.
Another small study found that when people on a weight loss diet drink two tablespoons (30 ml) of coconut oil per day, they lose more belly fat than those who consume soy oil.
Meanwhile, unhealthy types of fats such as trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies.
Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fats that can have a beneficial effect on burning fat.
But keep in mind that healthy fats are still high in calories, so keep your intake moderate. Instead of eating too much fat in general, try to include unhealthy fats in your diet for these types of healthy fats.
SUMMARY:
Fat is digested slowly so playing it can help reduce your appetite. Higher amounts of healthy fats are associated with the risk of weight loss and abdominal fat loss.
6. Drink healthy drinks
Switching to sugar-sweetened drinks for some healthier alternatives is one of the easiest ways to increase fat burning.
For example, sugar-sweetened beverages such as soda and juice are caloric and offer very low nutritional value.
Alcohol is also high in calories and has the added effect of lowering your barriers which puts you at risk of overwork.
Studies have shown that consuming sugary drinks with sugar and alcohol is associated with an increased risk of belly fat.
These drinks can help reduce your calorie intake and keep your waistline checked.
Instead, choose calorie-free drinks like water or green tea.
In a small 12-week study, drinking 17 ounces (500 ml) of water before a meal increased weight loss by 4.4 pounds (2 kg) compared to a control group.
Green tea is another great option. It contains caffeine and is rich in antioxidants, which can help increase fat burning and improve metabolism.
For example, a study of 12 adults showed that green tea extract increased fat burn by 12% compared to a placebo.
Switching to one or two servings of high-calorie drinks for a glass of water or a cup of green tea is an easy way to promote fat burning.
SUMMARY:
Sugar-sweetened beverages and alcoholic beverages may be associated with an increased risk of belly fat. Green tea and water have been shown to reduce weight and increase fat burning.
7. Fill the fiber
Soluble fiber absorbs water and passes slowly through the digestive tract, helping you feel longer lasting.
According to some studies, eating high fiber foods can protect you from weight gain and fat accumulation.
A study of 1,114 adults found that to increase their intake of 10 grams of soluble fiber per day, participants increased their abdominal fat over a five-year period. 3.% decreased, even without any change in diet or exercise.
Another review also found that increased fiber intake promotes feelings of fullness and decreased appetite. In fact, an increase of 14 grams of fiber per day was associated with a 10% reduction in caloric intake.
Not only that, it was associated with a weight loss of approximately 4.4 pounds (2 kg) over a four-month period.
Fruits, vegetables, fruits, whole grains, nuts, and seeds are just a few examples of high-fiber foods that can increase fat burning and weight loss.
SUMMARY:
Higher amounts of fiber may be associated with fat loss, reduced calorie intake, and greater weight loss.
8. Cut down on refined carbohydrates
Reducing your intake of refined sugar can help you lose excess fat.
During processing, refined grains cut down their bran and germs, resulting in a final product low in fiber and nutrients.
Refined carbohydrates also have a higher glycemic index, which can cause spikes and drops in blood sugar levels, leading to increased appetite.
Studies show that a diet high in refined carbohydrates can add belly fat.
In contrast, a diet rich in whole grains is associated with a lower body mass index and body weight, in addition to a smaller waist circumference.
A study of 2,6334 people also found that those who ate more refined grains had a higher risk of belly fat, but those who ate more grains had a lower risk.
For best results, reduce your intake of refined carbohydrates from cakes, processed foods, pasta, white bread, and breakfast cereals. Replace them with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.
SUMMARY:
Refined carbohydrates are low in fiber and nutrients. They increase your appetite and can cause spikes and drops in blood sugar levels. Increased abdominal fat is associated with a higher intake of refined carbohydrates.
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 increase fat burning.
For example, a review of one study found that the more people practiced aerobics, the more belly fat they lost.
Other studies have shown that aerobic exercise can increase muscle mass and reduce belly fat, waist circumference, and body fat.
Most studies recommend 150 to 300 minutes of moderate to vigorous exercise per week or about 20 to 40 minutes of cardio.
Running, walking, biking, and swimming are just a few examples of some cardiovascular exercises that can help you burn fat and lose weight.
SUMMARY:
Studies show that the more people exercise, the more belly fat they lose. Cardio can help reduce waist circumference, reduce body fat, and increase muscle mass.
10. Drink coffee
Caffeine is a major component of almost all fat-burning supplements, and for good reason.
The caffeine found in coffee acts as a central nervous system stimulant, boosting metabolism and stimulating the breakdown of fatty acids.
In fact, studies show that caffeine intake can temporarily increase energy expenditure and improve metabolism by 3-11%.
A huge study of more than 58,000 people found that caffeine intake increased with less weight gain over a 12-year period.
Another study found that higher caffeine intake was associated with a higher success rate in maintaining weight loss in 2,623 people.
To maximize the health benefits of coffee, avoid cream and sugar. Instead, enjoy it with black or a small amount of milk to prevent excess calories from rising.
SUMMARY:
Coffee contains caffeine, which increases fat breakdown and metabolism. Studies show that higher caffeine intake may be associated with weight loss.
11. Try High-Intensity Interval Training (HIIT)
High-intensity interval training, known as HIIT, is a practice that combines rapid bursts of activity with shorter recovery periods to further increase your heart rate.
Studies show that HIIT can be incredibly effective in promoting fat-burning growth and weight loss.
One study found that young people who performed HIIT for three minutes a week lost an average of 4.4 pounds (2 kg) of body fat over a 12-week period, without any other changes in their diet or lifestyle.
They achieved a 17% reduction in belly fat, as well as a significant reduction in waist circumference.
HIIT can help you burn more calories in less time than other forms of cardio.
According to a study, HIIT performers help burn 30% more calories at the same time than other types of exercise such as biking or jogging.
For an easy way to start with HIIT, try walking 30 seconds at a time, alternating between walking and jogging.
You can also opt for exercises like burps, push-ups or squats with a short rest time.
SUMMARY:
HIIT can help burn fat and burn more calories in less time than other types of exercise.
12. Add probiotics to your diet
Probiotics are a type of beneficial bacteria found in your digestive system that has been shown to improve many aspects of health.
In fact, bacteria in your gut have been shown to play a role in everything from immunity to mental health.
Increasing your probiotic intake through diet or supplements can help speed up fat burning and keep your weight in check.
A review of 15 studies showed that people taking probiotics had significantly reduced body weight, fat percentage, and body mass index compared to placebo recipients.
Another small study found that taking probiotic supplements helps people on a high-fat, high-calorie diet to prevent weight gain and fat gain.
A few specific trends in probiotics of the genus Lactobacillus may be particularly effective in helping you lose weight and fat.
A study of 26 people found that eating yogurt contained Lactobilis fermentum or Lactobacillus amylovirus bacteria which reduced body fat by 3 to 4%.
Taking supplements every day is a quick and easy way to get a thicker dose of probiotics.
Alternatively, you can try adding some probiotic-rich foods to your diet, such as kefir, tempo, natto, kombucha, kimchi and sauekraut.
SUMMARY:
Increasing your probiotic intake through probiotic supplements or dietary sources helps reduce body weight and fat percentage.
13. Increase your iron intake
Iron is an important mineral that does many important things in the body.
Like other nutrients like iodine, iron deficiency can affect the health of the thyroid gland. This small gland in your neck secretes hormones that control your metabolism.
Multiple studies have shown that low levels of iron in the body can be associated with thyroid dysfunction and impaired thyroid hormone production.
Common symptoms of hypothyroidism or decreased thyroid function include weakness, fatigue, shortness of breath, and weight gain.
Similarly, iron deficiency can lead to symptoms such as fatigue, dizziness, headaches, and shortness of breath.
Iron deficiency treatment allows your metabolism to work more efficiently and can combat fatigue to increase your activity levels.
One study even found that when 21 women were treated for iron deficiency, they had a decrease in body weight, waist circumference, and body mass index.)
Unfortunately, many people do not get enough iron from their diet.
Women, children, infants, vegetarians, and all are at risk for iron deficiency.
Be sure to include plenty of iron-rich foods in your diet to help meet your iron needs and maintain your metabolism and energy levels.
You can look for iron in meats, poultry, seafood, canned grains and cereals, spinach leaves, dried fruits, and beans.
SUMMARY:
Iron deficiency can be associated with thyroid dysfunction and can cause symptoms such as fatigue and shortness of breath. One study found that iron deficiency treatment helps you lose weight.
14. Give intermittent fasting a try
Occasionally, fasting is a diet pattern that involves eating and cycling between periods of fasting.
Studies show that fasting at the same time can improve both weight loss and fat loss.
A review has examined the effects of intermittent fasting, including alternate-day fasting, a method that involves the time between fasting days and eating in general.
They found that periodic fasting for 3 to 12 weeks resulted in a 7% reduction in body weight and a reduction of 12 pounds (5.5 kg) of body fat.
Another small study found that eating eight hours a day in the window helps reduce fat mass and maintain muscle mass along with prevention training.
There are several different types of gradual fasting, some of which are eaten only on certain days of the week and others in which eating is limited to certain times of the day.
Popular types of continuous fasting include Brick Stop Brick, Warrior Diet, 16/8 Method, and 5: 2 Diet.
Find a variety that fits your schedule and lifestyle, and don't be afraid to try to find the key that works best for you.
SUMMARY:
Continuous fasting has been shown to reduce body weight and body fat and can help maintain muscle mass in conjunction with prevention training.
BOTTOM LINE
There are many options to shed excess fat and help improve your health.
Incorporating a few healthy habits into your routine and changing your diet can make a big difference. Even small changes to your lifestyle can have a powerful effect on burning fat.
Be sure to combine these simple tips with a balanced, nutritious diet and an active lifestyle to simultaneously increase fat breakdown and improve your overall health.
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