13 Easy Tips to Burn Fat Fast
Whether it's for health or summer, it can be hard to melt your excess fats. In addition to diet and exercise, a number of factors can also affect weight and fat loss.
Fortunately, there are simple steps you can take to speed up and ease fat burning.
Here are the best methods to help you fast:
1. Start Weight Training
Weight training is a special type of exercise where you use your muscles to resist. Increases your muscle mass and strength.
Weight training usually aims to lift weights and gain muscle over time.
Research shows that weight training has multiple health benefits, and weight training is very effective, especially in fat burning.
One study found that weight training reduced visceral fat in 78 patients with metabolic syndrome. Visceral fat is a dangerous form of fat that surrounds the internal organs in the abdomen ( 1 ).
In another study, weight training with aerobics for 12 weeks was found to be more effective in reducing body and belly fat than aerobic exercise ( 2 ).
Weight training also helps to protect your muscles. Thus, you will burn more calories throughout the day ( 3 ). When you are on a diet, your muscles may melt because you are getting low calories, and weight training prevents it.
In a review, it was seen that 10 weeks of weight training increased calorie burn by 7% during rest and reduced fat intake by 1.8 kg ( 4 ).
With body weight, working out at the dumbella or gym at home are a few easy ways to start weight training. For the best weight training programs, visit:
Tool-free Bodybuilding Program
Home Bodybuilding Program
Bodybuilding Program
It is important to note that women's bodybuilding or weight training does not make them muscular like men, nor does it lead to too much muscle gain. Because the amount of testosterone in women's body is very low. So you don't have to be afraid.
Summary: Weight training increases your energy expenditure during rest. It allows you to protect your muscles during diet and accelerates fat burning.
2. Take a High Protein Diet
Adding more protein food to your diet is one of the most effective ways to reduce your appetite and burn fat faster.
In fact, several studies show that eating more quality protein is associated with less belly fat ( 5 , 6 ).
In a study, high-protein diets prevent muscle loss and slowing of metabolism during diet ( 7 ).
Increasing your protein intake also increases the sense of saturation, reduces your appetite and thus helps you lose weight by reducing your calorie intake ( 8 , 9 ). It is also the macro-food with the highest thermal effect. So when you eat 300 calories protein, you will consume much more energy than 300 calories fat to absorb this protein, which increases your calorie consumption.
Just try adding a few portions of high protein and low fat foods to your diet every day. Examples include meat, seafood, eggs, legumes and dairy products. If you don't get enough protein, you can use casein or whey protein supplements.
Summary: Consuming more protein is associated with less belly fat. Increasing your protein intake can help reduce your appetite and protect your muscles.
3. Sleep More
Lying in bed a little earlier or setting your watch a little later can accelerate fat burning and prevent weight gain.
Multiple studies show that there is a definite link between adequate sleep and weight loss.
In a study conducted for 16 years among 68183 women, women who sleep 5 hours or less a day were found to be overweight than those who sleep more than 7 hours a day ( 10 ).
In another study conducted among 245 women, it was found that better sleep quality and sleeping at least 7 hours a day increased the success of weight loss by 33% in a 6-month diet program ( 11 ).
Other studies also show that sleep deficiency can cause hunger hormones to change and increase appetite and increase the risk of obesity ( 12 ).
Although the amount of sleep everyone needs is different, many studies show that sleeping at least 7 hours per night is the ideal time to lose weight.
Follow a regular sleep schedule. Limit your caffeine consumption throughout the day and do not take caffeine after 6 pm. In addition, try not to use electronic appliances until 4 hours before bedtime and try to make your sleep easier .
Summary: Adequate sleep reduces your appetite and reduces your risk of weight gain. Try to sleep at least 7 hours a day.
4. Add Vinegar to Your Nutrition
The health benefits of vinegar are well known.
In addition to its effects on heart health and blood sugar control, increasing vinegar consumption may accelerate your fat burning according to some studies ( 13 ).
According to a study, consuming 1-2 tablespoons (15-30 ml) of vinegar per day during a 12-week period reduces weight, belly fat and waist circumference ( 14 ).
Consuming vinegar also reduces appetite and increases the sense of saturation ( 15 ).
A small study of 11 people found that adding vinegar to nutrition reduces daily calorie consumption by 275 calories, a very important figure ( 16 ).
It's easy to add vinegar to your diet. For example, many people often add water to apple cider vinegar and drink it several times a day.
But if you don't like it, you can add it to your salad or food as a sauce.
Summary: Vinegar increases satiety, reduces appetite and allows you to consume less calories.
5. Consume More Healthy Fats
In fact, contrary to logic, increasing your healthy fat consumption can help you to lose weight and help you feel more full.
It takes some time to digest the fat, which means that food in the stomach comes out of the stomach more slowly. This reduces your appetite and feeling of hunger ( 17 ).
Making a Mediterranean Diet rich in olive oil and walnuts is associated with less weight gain than a low-fat diet ( 18 ).
A small study shows that those who take two tablespoons of coconut oil a day during the slimming diet burn more belly fat than those who take soy oil ( 19 ).
However, trans fatty acids and unhealthy fats increase weight, waist circumference and belly fat ( 20 , 21 ).
Olive oil, coconut oil, fish oil (omega 3 fatty acids), avocado, nuts and seeds are examples of healthy fats that can help you lose weight.
But remember, even though they are healthy, the calories of fats are high. So try to consume these oils in moderation. Instead of adding healthy fats extra to your diet, try replacing unhealthy fats with healthy ones.
Summary: Fat is digested slowly and therefore healthy fat consumption can reduce appetite.
6. Choose Healthy Drinks
Consuming healthier ones rather than empty calorie drinks is one of the easiest ways to accelerate fat burning. For example, sugary drinks or fruit juices are full of calories and contain little nutrients.
Alcohol also has a high calorie and, worse, may increase your appetite and cause you to eat more ( 22 ).
Studies show that sugary drinks and alcohol are associated with greater risk of belly fat ( 23 , 24 ).
Restricting the consumption of these drinks can reduce your daily calorie consumption and control your waist.
Instead, turn to healthier drinks such as water, green tea, tea or coffee.
In a small 12-week study, it was observed that drinking 500 ml of water before meals allowed to eat less during meals and increased weight loss by 2 kg compared to the control group ( 25 ).
Green tea is another important option. Green tea contains high levels of caffeine and anti-oxidants, both of which accelerate fat burning and improve your metabolism ( 26 , 27 ).
For example, a study of 12 adults found that green tea extract increased fat burning by 12% ( 28 ).
Choosing healthy ones or water consumption instead of just 1 or 2 unhealthy drinks is a simple way to accelerate fat burning.
Summary: Sugary drinks and alcohol increase the risk of belly oil. Green tea, coffee, tea and water helps to burn fat.
7. Consume plenty of diet fiber
Soluble fiber absorbs water and slowly passes through the digestive tract, making you feel full for longer ( 29 ).
According to some studies, eating more high-fiber foods may protect you against weight gain.
A study of 1114 adults found that increasing dietary fiber consumption by 10 grams per day reduced belly fat by 3.7% over a 5-year period. Moreover, this occurs without any other dietary or exercise changes ( 30 ).
In another examination, it was observed that increasing fiber consumption kept the person more satiety and decreased hunger. Increasing fiber consumption by 14 grams per day is linked to 10% less calorie consumption. In addition, it can provide 2 kg in a 4-month period ( 31 ).
Fruits, vegetables, legumes, whole wheat products, nuts and seeds are examples of high fiber foods that can accelerate fat burning and weight loss.
Summary: Consuming more dietary fiber is linked to fat burning, low calorie intake and more weight loss.
8. Reduce Processed Carbohydrates
Reducing your consumption of refined carbohydrates can help you burn fat.
Grain products suffer fiber and nutrient loss. This reduces both the nutritional value and keeps you too full.
Research shows that high-carbohydrate-containing diet is associated with more belly fat ( 32 , 33 ).
In contrast, higher whole wheat consumption is associated with lower body mass index, lower weight and smaller waist circumference ( 34 ).
In a study conducted on 2834 people found that more processed carbohydrate consumed more belly fat, and more whole wheat products consumed less belly fat ( 35 ).
For best results, consume whole wheat products instead of pastries, pastries, processed food, pasta, white bread and breakfast products.
Abstract: Processed carbohydrates are poor in fiber and nutrients. They don't keep you full and don't offer much nutrients. Consuming more processed carbohydrates is associated with greater weight gain.
9. Do More Cardio
Cardio, aerobic exercise, is one of the most common types of exercise and can be defined as any activity that increases and maintains your heart rhythm.
Adding cardio to your normal routine is one of the most effective ways to accelerate fat burning. For example, a review of 16 studies found that as the amount of cardio increased, participants burned more fat ( 36 ).
Other studies have found that aerobic exercise reduces belly fat, body fat, and waist circumference ( 37 , 38 , 39 ).
Research shows that moderate and high intensity aerobic exercise is suitable for 150-3300 per week or 20-4040 minutes per day ( 40 ).
Exercises such as running, walking, cycling and swimming are the most appropriate types of cardio to accelerate your fat burning.
Summary: Research has shown that the more you do aerobic exercise, the more weight you lose. Cadio is also important for heart and general health.
10. For Coffee
Caffeine is the main ingredient in almost all fat-burning supplements, and of course there is a reason.
Caffeine in coffee is a central nervous system stimulator and accelerates metabolism, as well as facilitates fat burning ( 41 ). In addition, many people who use caffeine is an appetite suppressant properties.
Research shows that caffeine accelerates energy consumption and metabolism by about 3-11% ( 42 , 43 ).
A large study of 58000 people found that caffeine consumption over a 12-year period was associated with less weight gain ( 44 ).
In another study involving 2623 people, it was determined that high caffeine intake increases the success of weight gain ( 45 ).
Do not add cream or sugar into the coffee alone. You can use sweetener. Instead of coffee, you can also drink caffeine containing light cola or tea.
In addition to helping you lose weight, coffee has many benefits to the body.
Summary: Coffee contains caffeine and caffeine, besides being an appetite suppressant, accelerates your metabolism and facilitates the use of fats as energy.
11) Try High Intensity Intermittent Work
HIIT (High Intensity Interval Training) is a type of exercise that is continued at a resting tempo after a short period of very intense activity and then restarting high intensity activity.
Studies show that the HIIT study is incredibly effective in weight loss and fat burning.
In one study, young men who worked HIIT three times a week for 20 minutes lost 2 kg for 12 weeks without any other dietary changes. In addition, belly fat decreased by 17% and naturally reduced waist circumference ( 46 ).
HIIT can help you burn more calories in less time than other types of cardio.
According to a study, 30% more calories are burned during HIIT than during aerobic exercise ( 47 ).
To start HIIT easily, you can run a program where you can run for 30 seconds, rest for 30 seconds on foot or bike for 30 seconds and slow down for 30 seconds. For more information, I recommend that you read our Introduction to HIIT.
Summary: HIIT can help accelerate fat burning and help you burn more calories in less time.
12. Add Probiotic to Your Nutrition
Probiotics are beneficial bacteria living in the digestive tract and are known to have positive effects on many aspects of health.
In fact, bacteria in your digestive system play a role in almost every area from immunity to mental health ( 48 ).
Increasing your probiotic intake through food or supplements can help speed up fat burning and control your weight
A review of 15 studies found that those receiving probiotic supplements experienced a significantly greater reduction in body weight, fat content, and body mass index than those receiving placebo ( 49 ).
Another small study showed that taking probiotic supplements prevented high-fat and high-calorie-fed people from gaining fat and weight ( 50 ).
Especially probiotics from Lactobacillus family have more effect on fat and weight loss.
In a study involving 28 people, it was found that people who ate yoghurt containing Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat rates by 3-4% ( 51 ).
The best way to get probiotics is to take a good probiotic supplement every day, but alternatively you can add foods such as kefir, buttermilk or yogurt to your diet.
Summary: Taking probiotic supplements or consuming foods containing probiotics through nutrition can help you lose weight and burn fat.
13. Increase Your Iron Consumption
Iron is an important mineral with a lot of vital functions in the body.
Similar to other nutrients such as iodine, iron deficiency can also adversely affect your thyroid glands. The thyroid gland is a small tissue that secretes hormones that control your metabolism ( 52 ).
More than one research has shown that low iron levels cause disruption of the thyroid gland and decrease the production of thyroid hormones ( 53 , 54 , 55 ).
Some of the symptoms of hypothyroidism, namely low thyroid function, are fatigue, exhaustion, feeling weak, gaining weight and shortness of breath (56).
Similarly, iron deficiency may show symptoms such as fatigue, headache, dizziness and shortness of breath (57).
Treating iron deficiency makes your metabolism work more effectively, reducing fatigue and allowing you to do more sports.
In a study conducted on 21 women receiving iron deficiency treatment, women experienced weight loss, decreased waist circumference and body mass indices ( 58 ).
Unfortunately, many people cannot get enough iron through nutrition.
Women, babies, children, vegan and vegetarians are particularly at risk of iron deficiency.
Be sure to consume plenty of iron-rich food to meet your iron need and maintain your metabolism and energy level.
Iron is mostly found in red meat, white meat, green leafy vegetables, beans and dried fruits. You can also use an iron supplement.
Iron deficiency is associated with dysfunction of the thyroid glands and may cause symptoms such as fatigue and weakness. Treating iron deficiency helps to lose weight.
As a result
There are lots of options to get rid of your excess fats and increase your health.
Adding a few healthy habits to your daily routine can make a big difference. Even small changes in your lifestyle can have a huge impact on fat burning.
If you combine the simple tips you read in this article with a nutritious, well-planned diet and an active lifestyle, you can increase your health and get rid of your excess weight.
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