Whether your goal is to improve your overall health or simply lose weight, burning fat can be quite difficult. In addition to diet and exercise, many other factors can affect calorie burning and loss of body fat. Luckily, there are many simple calorie-burning ways you can go. Here are 14 best ways to lose fat quickly and promote weight loss.
1. Strength training
Strength training is a type of exercise that requires the body to contract its muscles to fight off resistance. This helps to increase muscle mass and improve muscle strength. The most common strength training practices include lifting weights to increase muscle mass over time.
Research has found that strength training has many health benefits, especially when it comes to burning calories and fat. In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a concept specific to the type of fat that surrounds the internal organs. Another study found that 12 weeks of resistance training combined with aerobic exercise was significantly more effective in reducing body fat in general and belly fat in particular than doing aerobic exercise alone.
Resistance training can also help maintain body mass excluding fat, increasing the number of calories burned when the body is at rest. According to one review, 10 weeks of resistance training can increase resting calories by 7% and possibly reduce fat weight by 4 pounds (1.8 kg). Performing weight lifting exercises or using exercise equipment are a few easy ways to start strength training.
2. Follow a high protein diet
Adding more protein-rich foods to your daily diet is an effective way to reduce your appetite and burn more calories.
In fact, many studies have found that eating plenty of good protein is associated with a reduced risk of belly fat. One study also showed that a high-protein diet can help maintain muscle mass and metabolism during weight loss.
Increasing the amount of additional protein in your diet can also increase feelings of fullness, reduce cravings and reduce the amount of calories needed to support weight loss. Include a few servings of protein-rich foods in your diet each day to help boost your calorie burning. Some of the protein-rich foods that should be included in your diet include meat, seafood, eggs, legumes and dairy products.
3. Sleep more
Going to bed a little earlier or setting an alarm a little later can help boost calorie burning and prevent weight gain.
Some studies have found a link between getting enough sleep and weight loss. One study of 68,183 women found that those who slept 5 hours or less per night for 16 years were more likely to gain weight than those who slept 7 hours or less per night.
Another study found that good quality sleep and at least 7 hours of sleep per night increased weight loss success rates by up to 33% in 245 women participating in a six-month weight loss program.
Another study found that lack of sleep may contribute to altering the secretion of hunger hormones, increased appetite and a higher risk of obesity.
While everyone needs different sleep needs, most studies have found that getting at least seven hours of sleep per night is associated with many benefits, especially when it comes to body weight. Follow a regular sleep schedule, limit caffeine intake and limit the use of electronic devices before bed for a healthy sleep.
4. Add more vinegar to your diet
Vinegar is known for its health-promoting properties. In addition to some potential effects on heart health and blood sugar control, increasing the amount of vinegar can help promote fat burning.
One study found that consuming 1-2 tablespoons (15–30 ml) of vinegar daily for 12 weeks reduced the average body weight, belly fat and waist circumference of people.
In addition, vinegar has also been shown to enhance feelings of fullness and reduce cravings. Another small study of 11 people found that adding vinegar to the diet reduced daily calorie intake by up to 275 calories.
There are many ways to add vinegar to your daily diet. Many people dilute apple cider vinegar with water and drink it as a beverage several times a day with meals. However, if you are not used to drinking vinegar, you can also use it as a dipping sauce, or sauces in many dishes like salads.
5. Eat plenty of healthy fats
While it may seem counterintuitive, increasing your intake of healthy fats can actually help prevent weight gain and help maintain feelings of fullness. Fat takes a while to digest and can help slow down the emptying of the stomach, which can reduce cravings and hunger.
One study found that a Mediterranean diet rich in healthy fats from olive oil and nuts is associated with a reduced risk of weight gain compared to a regular low-fat diet.
Another small study also showed that when weight loss dieters took two tablespoons (30 ml) of coconut oil per day, they lost more belly fat than those given soybean oil. Meanwhile, unhealthy fats like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies.
Olive oil, coconut oil, avocado, and nuts are some of the foods rich in healthy fats that can have a beneficial effect on burning calories for weight loss. However, keep in mind that healthy fats are still high in calories, so adjust your fat intake. Instead of eating more fat, try replacing unhealthy fats in your diet with these healthy fats.
6. Use healthy beverages
Swapping sugary drinks for some healthier drinks is one of the easiest ways to aid in increased calorie burning.
For example, sugary drinks such as soda and juice are often high in calories and have little nutritional value. Alcohol is also high in calories and has an additional inhibitory-reducing effect, which can sometimes increase the likelihood of overeating.
Studies have found that consumption of both sugary drinks and alcohol is associated with a higher risk of belly fat. Limiting the intake of these beverages can help reduce caloric intake and keep waist circumference at all times. Instead, choose calorie-free beverages like water or green tea.
In a small 12-week study, the habit of drinking 500ml of water before a meal resulted in weight loss of 4.4 pounds (2 kg), compared to the control group.
Green tea is an excellent drink. It contains caffeine and is rich in antioxidants, both of which can help boost fat burning and boost metabolism. One study in 12 adults found that green tea extract increased fat burning by 12% compared to a placebo.
7. Get plenty of fiber
Soluble fiber absorbs water and travels through the digestive tract slowly, helping you feel full for longer.
According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation. One study in 1,114 adults found that for every 10 grams of soluble fiber gain per day, participants lost 3.7% of their belly fat over a 5 year period, even without any changes. any other about diet or exercise.
Another review also found that increasing fiber intake promotes a feeling of fullness and decreases feelings of hunger. In fact, a 14-gram increase in fiber per day is linked to a 10% reduction in calories. Not only that, it was also linked to nearly 4.4 pounds (2kg) loss of weight over a 4-month period.
Fruits, vegetables, legumes, whole grains, and nuts are fiber-rich foods that can promote weight loss.
8. Cut down on refined carbohydrates
Reducing the amount of refined carbohydrates can help reduce excess fat.
During processing, refined grains are stripped of the bran and germ, resulting in the final product being low in fiber and nutrients. Refined starches also tend to have a higher glycemic index, which can cause spikes and drops in blood sugar, leading to increased feelings of hunger.
Studies show that a diet high in refined carbs may be linked to increased belly fat. In contrast, a diet high in whole grains was associated with lower body mass index and body weight, plus a smaller waistline.
One study of 2,834 people also showed that people who ate a lot of refined grains tended to accumulate more fat-causing belly fat, while those who ate more whole grains tended to have less.
For best results, cut back on refined carbs from pastries, processed foods, pasta, white bread, and breakfast cereals. Replace them with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.
9. Strengthen cardio exercises
Cardio, also known as aerobic exercise, is one of the most popular forms of exercise and is defined as any type of exercise that enhances heart and lung training.
Getting into a cardio workout routine is one of the most effective ways to increase calorie burning and lose weight. A review of 16 studies found that the more people who aerated, the more belly fat they lost.
Other studies have found that aerobic exercise can increase muscle mass and reduce belly fat, waist circumference and body fat. Most studies recommend 150–300 minutes of moderate to vigorous intensity exercise weekly or about 20–40 minutes of cardio per day.
Running, walking, cycling and swimming are just a few examples of cardio exercises that can help burn calories and kickstart weight loss.
10. Drinking coffee
Caffeine is the main ingredient in every fat burning supplement and it does a really good job.
Caffeine, found in coffee, acts as a central nervous system stimulant, increases metabolism and promotes the breakdown of fatty acids.
In fact, studies show that caffeine intake can temporarily increase energy expenditure and boost metabolism by 3–11%. A large study of over 58,000 people found that increased caffeine intake was associated with less weight gain over a 12-year period. Another study found that high caffeine intake was associated with a success rate of weight loss maintenance at 2,623.
To maximize the health benefits of coffee, skip cream and sugar. Instead, enjoy black coffee or with a small amount of milk to prevent excess calories from accumulating.
11. Try doing high-intensity interval training (HIIT).
High intensity interval training, also known as HIIT, is a form of exercise that combines rapid bursts of activity with short recovery times to keep your heart rate high.
Studies show that HIIT can be extremely effective at increasing calorie burning and promoting weight loss. One study found that young men who took HIIT for 20 minutes three times per week lost an average of 4.4 pounds (2 kg) of body fat over a 12-week period, even when there were no changes. do any other about their diet or lifestyle. They also lost 17% of their belly fat as well as significantly reduced waist size.
HIIT can also help burn more calories in a shorter amount of time than other forms of exercise. According to one study, doing HIIT helps people burn up to 30% more calories than other forms of exercise, such as cycling or running, during the same amount of time. To start HIIT with ease, try alternating between walking and jogging or sprinting for 30 seconds at a time.
12. Add probiotics in your diet
Probiotics are a type of beneficial bacteria found in the human digestive tract that has been shown to improve many aspects of health.
In fact, the bacteria in the gut have been shown to have many roles related to the body’s immunity and mental health. Increasing the intake of probiotics through food or supplements can also help boost fat burning and weight control.
A review of 15 studies found that those taking probiotics had a significant reduction in body weight, fat percentage and body mass index compared to those given a placebo. Another small study found that probiotic supplements helped people following a high-fat, high-calorie diet prevent weight gain.
Certain strains of the probiotics in the Lactobacillus genus may be particularly effective in supporting weight loss and fat loss. One study in 28 people showed that eating yogurt containing the bacteria Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3-4%.
Taking a supplement is a quick and easy way to get a daily dose of probiotics. Alternatively, you can try adding some probiotic-rich foods to your daily diet, such as kimchi and sauerkraut.
13. Iron supplement
Iron is a mineral that has many important functions in the body.
Iron deficiency can affect the health of the thyroid gland. The thyroid gland is a small endocrine gland located in the neck, responsible for secreting hormones that regulate the body’s metabolism.
Many studies have found that low iron levels in the body may be linked to impaired thyroid function and disruption of thyroid hormone production. Common symptoms of hypothyroidism, or decreased thyroid function, include weakness, fatigue, shortness of breath, and weight gain. Similarly, an iron deficiency can cause symptoms such as fatigue, dizziness, headache, and difficulty breathing.
Treatment for iron deficiency can allow your body’s metabolic processes to work more efficiently and possibly fight fatigue to help boost your activity levels. One study even found that when 21 women were treated for iron deficiency, they experienced a loss of body weight, waist circumference and body mass index.
Unfortunately, many people don’t get enough iron in their diet. Women, infants, children, and vegetarians are all at risk of iron deficiency. Make sure to incorporate more 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 cereals and grains, green leafy vegetables, dried fruits, and beans.
14. Intermittent fasting
Intermittent fasting is a diet plan that involves repeating between fasting and fasting phases. Research shows that intermittent fasting can effectively enhance weight loss and fat loss.
One review looked at the effects of intermittent fasting, including intermittent fasting – a method that involves alternating fasting and eating days. They found that alternating fasting over a period of 3 to 12 weeks reduced body weight by 7% and reduced body fat by up to 5.5 kg.
Another small study found that eating just eight hours a day reduced fat mass and maintained muscle mass when combined with exercise.
There are a number of different types of intermittent fasting, for example you eat only on certain days of the week or limit eating to a specific few hours of the day. Popular types of intermittent fasting include Eat Stop Eat, Warrior Diet, the 16/8 method, and the 5: 2 diet. Learn a variation that fits your lifestyle and personal habits, and don’t be shy. Experiment to find out what suits you best.
Hope the above information has provided you with more options and solutions for fast fat burning. Wish you always have a scientific diet and improve productivity and improve life.