Whether you want to improve your overall health or simply want to slim down, burning excess fat can be very difficult.
In addition to diet and exercise, numerous other factors can affect weight and fat loss.
Fortunately, there are many simple steps you can take to increase fat burning quickly and easily.
Here are 14 of the best ways to burn fat quickly and promote weight loss.
1. Start strength training
Strength training is a type of exercise that requires your muscles to contract against resistance. Build muscle mass and increase strength.
Most commonly, strength training involves lifting weights to gain muscle over time.
Studies have shown that strength training offers several 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 stomach
Another study showed that 12 weeks of strength training combined with aerobic exercise was more effective in reducing body fat and belly fat than aerobic exercise alone.
Resistance exercise can also help conserve fat-free mass, which can increase the number of calories your body burns at rest.
According to one review, 10 weeks of resistance training can help increase resting calories burned by 7% and reduce fat weight by about 1.8 kg.
Weight training, lifting weights, or using gym equipment are some easy ways to start 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 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
Increasing your protein intake may help you lose weight by increasing your satiety, reducing your appetite, and reducing your calorie intake
Include a few high-protein foods in your diet each day to promote fat burning.
Examples of protein-rich foods include meat, fish, eggs, legumes, and dairy products.
3. Get more sleep
Going to bed a little earlier or setting your alarm clock a little later can promote fat burning and prevent weight gain.
Several studies have found a link between getting enough sleep and weight loss.
A study of 68,183 women found that those who slept 5 hours or less per night over 16 years were more likely to gain weight than those who slept 7 hours or more per night
Another study found that improved sleep quality and getting at least 7 hours of sleep per night increased the chances of successful weight loss in 245 women enrolled in a six-month weight loss program by 33%
Other studies have found that lack of sleep may contribute to changes in hunger hormones, increased appetite, and an increased risk of obesity.
Everyone needs a different amount of sleep, but most studies have found that getting at least 7 hours of sleep per night provides the most weight-related benefits.
Support a healthy sleep cycle by following a regular sleep schedule, limiting your caffeine intake, and minimizing the use of electronic devices before bed.
4. Add Vinegar to Your Diet
Vinegar is well known for its health-promoting ingredients.
Some studies show that, in addition to their potential effects on heart health and blood sugar control, increasing your vinegar intake may help promote fat burning
One study found that consuming 1 to 2 tablespoons (15 to 30 ml) of vinegar daily was more likely to reduce body weight, belly fat, and average waist circumference for 12 weeks
Vinegar consumption has also been shown to increase satiety and reduce appetite.
Another small study of 11 people found that adding vinegar to vinegar reduced daily calorie intake by up to 275 calories
It's easy to include vinegar in your diet. For example, many people dilute apple cider vinegar with water and drink it as a beverage several times a day with meals.
However, it can also be used to make dressings, sauces, and marinades if drinking vinegar straight is not appealing.
5. Eat healthier fats
It may seem counterintuitive, but increasing your intake of healthy fats can actually help prevent weight gain and keep you full.
Fat takes time to digest and can help slow stomach emptying, reducing appetite and hunger
One study found that following a Mediterranean diet rich in healthy fats in olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet
Another small study found that people on a weight loss diet lost more belly fat when they consumed 2 tablespoons (30 ml) of coconut oil daily than those who consumed 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 the types of healthy fats that can have beneficial effects on fat burning.
However, healthy fats are still high in calories, so limit how much you eat. Instead of consuming more fat overall, replace the unhealthy fats in your diet with these healthy fat varieties.
6. Drink healthy drinks
Changing sugared drinks for healthier choices is one of the easiest ways to increase fat burning.
For example, drinks with added sugar, such as soda or juice, are high in calories and have little nutritional value.
Alcohol is also high in calories and has the added effect of lowering inhibitions, making you more likely to overeat.
Studies show that consuming both sugary drinks and alcohol is associated with a higher risk of belly fat
Restricting your intake of these beverages may help reduce calorie intake and maintain your waistline.
Instead, opt for a non-calorie beverage, such as water or green tea.
In a small 12 -week study, drinking 500 ml of water before meals increased weight loss by 2 kg compared to controls.
Green tea is another good choice. It contains caffeine and is rich in antioxidants, which can increase fat burning and improve metabolism.
For example, a study of 12 adults found that green tea extract increased fat burning by 12% compared to a placebo.
Trading a glass or two of high-calorie drinks for a glass of water or green tea is a simple way to boost fat burning.
7. Fill the fiber
Soluble fiber absorbs water and passes slowly through the digestive tract, helping you feel full longer
Some studies show that increasing your intake of high-fiber foods can help prevent weight gain and fat accumulation.
In one study of 1,114 adults, for every 10 grams of soluble fiber intake increased per day, participants lost 3.7% of their abdominal fat over 5 years without any other changes in diet or exercise
Another review found that increasing fiber intake increased satiety and reduced hunger. In fact, an increase of 14 grams of fiber per day reduced calorie intake by 10%.
It was also associated with a weight loss of nearly 2 kg (4.4 lbs ) over 4 months
Fruits, vegetables, legumes, whole grains, nuts, and seeds are just a few examples of high-fiber foods that can promote fat burning and weight loss.
Summary Higher fiber intake may be associated with reduced fat, reduced calorie intake, and weight loss.
8. Reduce Refined Carbohydrates
Reducing your intake of refined carbohydrates may help reduce excess fat.
During processing, refined grains are removed from the bran and germ to create a final product that is low in fiber and nutrients.
Refined carbs also have a high glycemic index, so blood sugar levels spike and crash, which can increase hunger.
Studies have shown that a diet high in refined carbohydrates may be associated with increased belly fat.
Conversely, a diet high in whole grains can reduce body mass index, weight loss, and waist circumference.
A study of 2,834 people found that people who consumed more refined grains tended to have more disease-causing belly fat, while those who consumed more whole grains tended to have less.
For best results, reduce your intake of refined carbohydrates from pastries, processed foods, pasta, white bread, and breakfast cereals. Substitute whole grains such as whole wheat, quinoa, buckwheat, barley, and oats.
9. Cardio Strengthening
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 aerobic exercise to your routine may be one of the most effective ways to improve fat burning.
For example, a review of 16 studies found that the more people did aerobic exercise, the more abdominal fat they lost
Other studies have shown that aerobic exercise can increase muscle mass and decrease abdominal fat, waist circumference, and body fat.
Most studies recommend 150 to 300 minutes of moderate to vigorous exercise each week, or about 20 to 40 minutes of aerobic exercise each day.
Running, walking, biking, and swimming are just a few examples of aerobic exercises that can help you burn fat and start losing weight.
10. Drinking Coffee
Caffeine is a key ingredient in almost all fat-burning supplements, and for good reason.
Caffeine, found in coffee, acts as a central nervous system stimulant, increases metabolism, and promotes the breakdown of fatty acids.
In fact, studies have shown that caffeine intake can temporarily increase energy expenditure and improve metabolism by 3-11%
A large study of more than 58,000 people found that increased caffeine intake was associated with reduced weight gain over 12 years
Another study found that higher caffeine intake was associated with a higher success rate in maintaining weight loss in 2,623 people.
Skip the cream and sugar to maximize the health benefits of coffee. Instead, enjoy with black or a small amount of milk to prevent the extra calories from accumulating.
11. Try High-Intensity Interval Training (HIIT)
High-intensity interval training, also known as HIIT, is a form of exercise that increases your heart rate by combining rapid activity with a short recovery period.
Studies have shown that HIIT can be very effective in promoting fat burning and promoting weight loss.
One study found that young adults who performed HIIT for 20 minutes three times a week lost an average of 2 kg of body fat over 12 weeks, even without changing their diet or lifestyle.
In addition, there was a 17% reduction in abdominal fat and a significant reduction in waist circumference.
HIIT may also help you burn more calories in a shorter amount of time than other forms of aerobic exercise.
One study found that doing HIIT helped people burn up to 30% more calories at the same time than other types of exercise, such as cycling or jogging
To start HIIT easily, alternate between walking and jogging for 30 seconds at a time.
You can also cycle with short breaks between exercises like burpees, push-ups, or squats.
Summary HIIT can help increase fat burning and burn more calories in less time than other forms of exercise.
12. Add Probiotics to Your Diet
Probiotics are a type of beneficial bacteria found in the digestive tract that have been shown to improve many aspects of health.
In fact, gut bacteria have been shown to play a role in everything from immunity to mental health.
Increasing your intake of probiotics through food or supplements may help activate fat burning and help control your weight.
One review of 15 studies found that people taking probiotics had significantly greater reductions in weight, body fat percentage, and body mass index compared to those taking a placebo.
Another small study found that taking a probiotic supplement could help prevent fat and weight gain in people following a high-fat, high-calorie diet.
Taking supplements is a quick and easy way to consume concentrated probiotics daily.
Alternatively, you can add probiotic-rich foods to your diet, such as natto, kimchi, and pickles.
13. Increase Your Iron Intake
Iron is an important mineral that serves many important functions in the body.
As with other nutrients such as iodine, iron deficiency can affect thyroid health. These small glands in the neck ( the thyroid gland ) secrete hormones that control your metabolism.
Several studies have shown that low iron levels in the body may be associated with dysfunction of the thyroid gland and impaired thyroid hormone production.
Common symptoms of hypothyroidism, or hypothyroidism, may be associated with weakness, fatigue, shortness of breath, and weight gain
Likewise, iron deficiency can cause symptoms such as fatigue, dizziness, headaches, and shortness of breath.
Treating iron deficiency can help your metabolism work more efficiently and relieve fatigue, increasing your activity levels.
One study found that when 21 women were treated for iron deficiency, their weight, waist circumference, and body mass index decreased
Unfortunately, many people do not get enough iron from their diet. In particular, women, infants, children , and vegetarians are all at high risk for iron deficiency.
Include plenty of iron-rich foods in your diet to meet your iron needs and help 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.
14. Intermittent Fasting Attempts
Intermittent fasting is a dietary pattern that involves a cycle between eating and fasting.
Studies have shown that intermittent fasting can help improve both weight loss and fat loss.
One review looked at the effects of intermittent fasting, including fasting every other day. This method alternates between fasting and a normal meal.
They found that fasting every other day for 3-12 weeks reduced weight by up to 7% and reduced body fat by up to 5.5kg
Another small study found that eating only for eight hours each day helped reduce body fat mass and maintain muscle mass when combined with resistance exercise.
There are several types of intermittent fasting. This includes eating only on certain days of the week and eating only at certain times of the day.
Popular types of intermittent fasting include 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.
Conclusion
There are many options available to help you get rid of excess fat and improve your health.
Incorporating healthy habits into your daily routine and changing your diet can make a big difference. Even minor changes in your lifestyle can have a powerful effect on fat burning.
Combine these simple tips with a nutritious, balanced diet and active lifestyle to promote fat burning and improve overall health at the same time.