Whether you are looking to increase your general health or just slim down for summer, burning off excess fat can be quite challenging.
In addition to diet and exercise, numerous other factors can influence weight and fat loss.
Luckily, there are loads of simple steps you can take to increase fat burning, quickly and easily.
Here are 14 of the best ways to burn fat fast and encourage weight loss.
1. Start Strength Training
Strength training is a sort of exercise that needs 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.
Research has found strength training to have a number of health benefits, especially when it comes to burning fat.
In 1 study, strength training decreased visceral fat in 78 people with metabolic syndrome. Visceral fat is a sort of dangerous fat which surrounds the organs in the gut (1Trusted Source).
Another study showed that 12 weeks of strength training paired with aerobic exercise has been more effective at reducing body fat and belly fat than aerobic exercise alone.
Resistance training may also help maintain fat-free mass, which can increase the amount of calories your body burns at rest.
According to a review, 10 weeks of resistance training might help increase calories burned at rest by 7% and might 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.
SUMMARYStrength training has been shown to increase resting energy expenditure and reduce belly fat, especially when combined with aerobic exercise.
2. Stick to a High-Protein Diet
Adding more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.
Actually, multiple studies have found that eating more high fat protein is associated with a lower risk of belly fat.
1 study also showed that a high-protein diet can help maintain muscle mass and metabolism during weight loss.
Upping your protein intake may also increase feelings of fullness, reduce appetite and reduce calorie intake to assist in weight loss.
Try incorporating a few servings of high-protein foods into your diet every day to help amp burning up.
A few examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
SUMMARYEating more protein might 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 somewhat sooner 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.
1 study of 68,183 women revealed that those who slept five or fewer hours per night over a span of 16 years were more likely to gain weight than those who slept for more than seven hours per night.
Another study demonstrated that better sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33 percent in 245 women enrolled in a six-month weight loss program.
Other research demonstrates that a lack of sleep can contribute to alterations in hunger hormones, increased appetite and a greater 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 connected with the many advantages 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 encourage a healthy sleep cycle.
SUMMARYGetting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.
4. Add Vinegar to Your Diet
Vinegar is well known for its health-promoting properties.
In addition to its possible effects on heart health and blood sugar management, increasing your intake of vinegar can help bump up fat burning, based on a research.
1 study found that consuming 1–2 tablespoons (15–30 ml) of vinegar per day reduced people’s body fat, belly fat and average waist circumference over a 12-week period.
Consuming vinegar 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 decreased daily calorie intake by up to 275 calories.
It’s easy to incorporate vinegar in your diet. By way of example, many people dilute apple cider vinegar with water and drink it as a beverage a few times daily with meals.
However, if drinking vinegar directly doesn’t sound appealing, you could also use it to make dressings, sauces and marinades.
SUMMARYVinegar can help increase feelings of fullness, reduce calorie intake and reduced body fat.
5. Eat More Healthy Fats
Even though it may seem counterintuitive, boosting your intake of healthy fats might actually help prevent weight gain and help you maintain feelings of fullness.
Fat takes some time to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger.
1 study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts has been associated with a lower risk of weight gain compared to some low-carb diet.
Another small study found that when people on a weight loss diet took 2 tablespoons (30 ml) of coconut oil every day, they shed more belly fat than those who were awarded soybean oil.
Meanwhile, unhealthy kinds 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, seeds and nuts are just a few examples of healthy kinds of fatthat may have beneficial effects on fat burning.
However, bear in mind that healthy fat remains high in calories, so mild how much you eat. Instead of eating more fat overall, consider swapping the unhealthy fats in your diet for these healthy fat varieties.
SUMMARYFat is digested slowly, so eating it can help reduce appetite. A greater intake of healthy fats is associated with a lower risk of weight gain and diminished belly fat.
6. Drink Healthier Beverages
Swapping out sugar-sweetened beverages for some healthier choices is one of the simplest ways to improve fat burning.
By way of instance, sugar-sweetened drinks like soda and juice are packed with calories and provide little nutritional value.
Alcohol is also high in calories and has the extra effect of lowering your inhibitions, making you more likely to overeat.
Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a greater risk of belly fat.
Limiting your intake of these drinks can help reduce your calorie intake and keep your waistline in check.
Instead, opt for calorie-free drinks like water or green tea.
In a small, 12-week study, drinking 17 oz (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg), compared to a control group.
Green tea is another terrific option. It contains caffeine and is full of antioxidants, each of which can help increase fat burning and improve metabolism.
For instance, one study in 12 adults revealed that green tea extract increased fat burning by 12% compared to a placebo.
Trading in even just a couple of servings of high-calorie beverages for a glass of water or a cup of green tea is a very simple way to promote fat burning.
SUMMARYSugar-sweetened drinks and alcoholic beverages could be associated with a greater risk of belly fat. Green water and tea have been shown to increase weight loss and fat burning.
7. Fill up on Fiber
Soluble fiber absorbs water and moves through the digestive tract gradually, 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.
1 study of 1,114 adults found that for every 10-gram increase in soluble fiber intake daily, 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 encouraged feelings of fullness and diminished hunger. In fact, an increase of 14 g of fiber daily was associated with a 10% decrease in calorie intake.
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, seeds and nuts are a few examples of high-fiber foods that can boost fat burning and weight loss.
SUMMARYA higher intake of fiber might be related to fat loss, decreased calorie intake and greater weight loss.
8. Cut Down on Refined Carbs
Decreasing your intake of refined carbohydrates might help you lose more fat.
During processing, processed grains are stripped of the germ and bran, leading to a final product that is low in fiber and nutrients.
Refined carbs also tend to have a higher glycemic index, which can cause crashes and spikes in blood glucose levels, leading to increased hunger.
Studies reveal that a diet high in refined carbs might be associated with increased belly fat.
Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, and a smaller waist circumference.
1 study in 2,834 people also revealed that those with higher intakes of refined grains tended to get a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to get a lesser amount.
For the best results, lower your intake of refined carbs from hamburgers, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains like whole wheat, quinoa, buckwheat, barley and oats.
SUMMARYRefined carbs are low in fiber and nutrients. They can increase appetite and cause crashes and spikes in blood sugar levels. Consuming refined carbs has also been associated with increased belly fat.
9. Boost Your Cardio
Cardio, also known as aerobic exercise, is one of the most frequent types of exercise and is defined as any sort of exercise that specifically trains the heart and lungs.
Adding audio to your regular might be one of the very best ways to improve fat burning.
By way of 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 reduce belly fat, waist circumference and body fat.
Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or about 20–40 minutes of cardio each day.
Running, walking, cycling and swimming are just a few examples of some cardio exercises which can help burn fat and kick-start weight loss.
SUMMARYStudies show that the more aerobic exercise people get, the more belly fat they have a tendency to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass.
10. Drink Coffee
Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason.
The caffeine found in java acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids.
In fact, studies reveal that caffeine ingestion can temporarily increase energy expenditure and improve metabolism by 3–11%.
1 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 sugar and cream. Instead, enjoy it with a small amount of milk to avoid the extra calories from stacking up.
SUMMARYCoffee contains caffeine, which can increase the breakdown of fat and increase metabolism. Studies reveal that higher caffeine intake may be associated with greater weight loss.