Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging. ( Burn Fat )
In addition to diet and exercise, numerous other factors can influence weight and fat loss.
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.
Here are the best ways to burn fat quickly 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 commonly, strength training involves lifting weights to gain muscle over time. ( Burn Fat )
Research has found strength training to have 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 type of dangerous fat that surrounds the organs in the belly.
Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone.
Resistance training may 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 may reduce fat weight by 4 pounds (1.8 kg).
Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.
Strength training has been shown to increase resting energy expenditure and reduce belly fat, especially when combined with aerobic exercise.
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, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat.
One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss.
Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss. ( Burn Fat )
Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning.
Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
Eating more protein may be associated with a lower risk of belly fat. Increasing your protein intake can decrease appetite, lower calorie intake and preserve muscle mass.
3. Squeeze In More Sleep :
Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain.
Several studies have found an association between getting enough sleep and weight loss.
One study of 68,183 women showed that those who slept five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night. ( Burn Fat )
Another study showed that better sleep quality and getting 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 may 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 found that getting at least seven hours of sleep per night is associated with the most benefits when it comes to body weight.
Stick to a regular sleep schedule, limit your intake of caffeine and minimize your use of electronic devices before bed to help support a healthy sleep cycle.(Best Ways to Burn Fat Fast: Health Trends)
Getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain. ( Burn Fat )
4. Eat More Healthy Fats :
Although it may seem counter intuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness.
Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger.
One study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet. ( Burn Fat )
Another small study found that when people on a weight loss diet took two tablespoons (30 ml) of coconut oil daily, they lost more belly fat than those who were given soybean oil.
Meanwhile, unhealthy types of fat like 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 fat that may have beneficial effects on fat burning.
However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.
Fat is digested slowly, so eating it can help reduce appetite. A higher intake of healthy fats is associated with a lower risk of weight gain and decreased belly fat. ( Burn Fat )
5. Drink Healthier Beverages :
Swapping out sugar-sweetened drinks for some healthier selections is one of the easiest ways to increase fat burning.
For example, sugar-sweetened beverages like soda and juice are packed with 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. ( Burn Fat )
Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat.
Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.
Instead, opt for calorie-free beverages like water or green tea.
In one small, 12-week study, drinking 17 ounces (500 ml) of water before meals 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, both of which may help increase fat burning and enhance metabolism.
For instance, one study in 12 adults showed that green tea extract increased fat burning by 12% compared to a placebo.
Trading in even just one or two servings of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning.
Sugar-sweetened beverages and alcoholic drinks may be associated with a higher risk of belly fat. Green tea and water have been shown to increase weight loss and fat burning. ( Burn Fat )
6. Fill Up On Fiber :
Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer.
According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.
One study of 1,114 adults found that for each 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 changes in diet or exercise.
Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. In fact, an increase of 14 grams of fiber per day was associated with a 10% decrease in calorie intake. ( Burn Fat )
Not only that, but it was also linked to nearly 4.4 pounds (2 kg) of weight loss over a four-month period.
Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fiber foods that can boost fat burning and weight loss. (Best Ways to Burn Fat Fast: Health Trends)
A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss. ( Burn Fat )
7. 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 may be one of the most effective ways to enhance fat burning.
For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost.
Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat. ( Burn Fat )
Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day.
Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.
Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass.
8. Drink Coffee :
Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason.
The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids.
In fact, studies show that caffeine intake can temporarily increase energy expenditure and enhance metabolism by 3–11%. ( Burn Fat )
One large study with over 58,000 people found 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 weight loss maintenance among 2,623 people.
To maximize the health benefits of coffee, skip the cream and sugar. Instead, enjoy it black or with a small amount of milk to prevent the extra calories from stacking up.
Coffee contains caffeine, which can increase the breakdown of fat and raise metabolism. Studies show that higher caffeine intake may be associated with greater weight loss. ( Burn Fat )
9. Increase Your Iron Intake :
Iron is an important mineral that has many vital functions in the body.
As with other nutrients such as iodine, a deficiency in iron may impact the health of your thyroid gland. This small gland in your neck secretes hormones that regulate your metabolism.
Multiple studies have found that low levels of iron in the body may be associated with impaired thyroid function and a disruption in the production of thyroid hormones .
Common symptoms of hypothyroidism, or decreased thyroid function, include weakness, fatigue, shortness of breath and weight gain. ( Burn Fat )
Similarly, a deficiency in iron can cause symptoms like fatigue, dizziness, headaches and shortness of breath.
Treating iron deficiency can allow your metabolism to work more efficiently and can fight off fatigue to help 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 diets.
Women, infants, children, vegans and vegetarians are all at a higher risk of iron deficiency.
Be sure to incorporate plenty of iron-rich foods in your diet to help meet your iron needs and maintain your metabolism and energy levels.
You can find iron in meat, poultry, seafood, fortified grains and cereals, leafy green vegetables, dried fruits and beans.
A deficiency in iron may be associated with impaired thyroid function and can cause symptoms like fatigue and shortness of breath. One study found that treating iron deficiency aided in weight loss. ( Burn Fat )
10. 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 either food or supplements may also help rev up fat burning and keep your weight under control.
One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight, fat percentage and body mass index compared to those who took a placebo. ( Burn Fat )
Another small study showed that taking probiotic supplements helped people following a high-fat, high-calorie diet prevent fat and weight gain.
Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss.
One study in 28 people showed that eating yogurt containing either Lactobacillus fermentum or Lactobacillus amylovorus bacteria reduced body fat by 3–4%).
Taking supplements is a quick and easy way to get in a concentrated dose of probiotics every day.
Alternatively, you can try adding some probiotic-rich foods to your diet, such as kefir, tempeh, natto, kombucha, kimchi and sauerkraut.
Taking probiotic supplements or increasing your intake of probiotics through food sources may help reduce body weight and fat percentage. (Best Ways to Burn Fat Fast: Health Trends)