14 best ways to increase fat burning quickly and get rid of excess weight

14 best ways to increase fat burning quickly and get rid of excess weight
14 best ways to increase fat burning quickly and get rid of excess weight

In addition to diet and exercise, many other factors can affect weight and fat loss, and fortunately, there are plenty of simple steps you can take to increase fat burning quickly and easily.

Just as burning fat is important for physical health, it is important and necessary for mental health, specifically getting rid of symptoms of anxiety and depression.

1- Start strength training to increase fat burning.

Strength training is a type of exercise that requires you to use resistance or weight in order to stimulate the contraction of skeletal muscles, which increases their strength and size. Research has found that strength training has multiple health benefits, especially when it comes to burning fat.

In one study, strength training reduced visceral fat in 78 people with metabolic syndrome, and visceral fat, a type of dangerous fat that surrounds organs in the abdomen.

Another study showed that 12 weeks of strength training combined with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone.

Resistance training may also help maintain lean 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 calories burned at rest by 7%, and can reduce fat weight by 1.8 kg.

Doing bodyweight exercises, lifting weights, or using gym equipment are some easy ways to get started with strength training.

2- Follow a high-protein diet to increase fat burning

Relying on protein-rich foods in your diet is an effective way to curb your appetite and burn more fat.

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 maintain muscle mass and metabolism during weight loss.

Eating your protein intake may also increase feelings of fullness, reduce appetite and reduce calories to aid weight loss.

Some examples of protein-rich foods include meat, seafood, eggs, legumes, and dairy products.

3- Get more sleep to increase fat burning

Going to bed a little earlier or getting up a little later can help increase fat burning and prevent weight gain, and several studies have found a relationship between getting enough sleep and losing weight.

A study of 68,183 women showed that those who slept five hours or less per night over a 16-year period were more likely to be overweight than those who slept more than seven hours a night.

Another study showed that improving sleep quality and getting at least seven hours of sleep a night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program.

Other research has also shown that poor sleep may contribute to changes in hunger hormones, increased appetite and an increased risk of obesity.

Although sleep needs vary from person to person, 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.

So stick to a regular sleep schedule, limiting your caffeine intake and minimizing your use of electronic devices before bed to help support a healthy sleep cycle.

4- Add vinegar to your diet to increase fat burning

Vinegar is well known for its health-promoting properties. In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help increase fat burning, according to some research.

One study found that 1-2 tablespoons (15-30 ml) of vinegar daily reduced body weight, belly fat and average waist circumference over a 12-week period.

Vinegar consumption has also been shown to promote feelings of fullness and reduce appetite.

Another small study in 11 people showed that adding vinegar to the diet reduced daily caloric intake by up to 275 calories.

It is easy to incorporate vinegar into your diet. For example, many people dilute apple cider vinegar with water and drink it as a drink several times a day with meals. You can also use it in sauces and pickles.

5- Eat more healthy fats to increase fat burning

Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain a feeling of fullness.

Fats take some time to digest and can help slow stomach emptying, which may reduce appetite and hunger.

One study found that a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a diet low in fat.

Another small study found that people following a weight loss diet, when given two tablespoons (30 ml) of coconut oil daily, lost more belly fat than those given soybean 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 healthy types of fats that may have beneficial effects on fat burning, but don't forget that healthy fats are still high in calories, so you should consume them in moderation, rather than eating more Fats In general, try replacing unhealthy fats in your diet with these healthy types of fats.

6- Eat healthy drinks to increase fat burning

Switching sugar-sweetened drinks to healthier ones is one of the easiest ways to increase fat burning.

For example, sugar-sweetened beverages like soda and juice are packed with calories and provide little nutritional value.

Studies have found that consumption of both sugar-sweetened beverages and alcohol is associated with an increased risk of belly fat.

Limiting your intake of these drinks can help reduce your calorie intake and maintain your waistline.

Instead, opt for zero-calorie drinks like water or green tea.

A 12-week study showed that drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg).

Green tea is another great option. It contains caffeine and is rich in antioxidants, both of which may help increase fat burning and improve metabolism.

For example, one study in 12 adults showed that green tea extract increased fat burning by 12%.

7- Increase fiber to increase fat burning

Soluble fiber absorbs water and moves through your digestive system 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 in 1,114 adults found that for every 10g 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.

Other research also found that an increase in fiber intake speeds up feelings of fullness and reduces hunger, and an increase of 14 grams of fiber per day was associated with a 10% decrease in calories, but it was also associated with a loss of about 4.4 pounds (2 kg) of weight. over a period of four months.

Fruits, vegetables, legumes, whole grains, nuts, and seeds are a few examples of high-fiber foods that can promote fat burning and weight loss.

8- Reducing refined carbohydrates to increase fat burning

Reducing your intake of refined carbohydrates may contribute to losing excess fat.

During processing, the refined grains are stripped of the bran resulting in an end product that is low in fiber and nutrients.

Refined carbohydrates also tend to raise the glycemic index, leading to spikes and crashes in blood sugar levels, thus increasing feelings of hunger (32).

Studies show that a diet high in refined carbohydrates may be associated with increased belly fat.

Conversely, a diet rich in whole grains was associated with a lower body mass index, lower weight, and a decrease in waist circumference, and a study of 2,834 people also showed that people who ate a lot of refined grains had belly fat, unlike those who ate more Whole grains.

For best results, reduce your intake of refined carbohydrates from pastries, processed foods, pasta, and white bread.

9- Cardio exercises to increase fat burning

Cardio or cardio is known as one of the most common forms of exercise, and it includes any type of exercise that specifically trains the heart and lungs.

And adding cardio to your routine may be one of the most effective ways to boost fat burning.

For example, one review of 16 studies found that exercise works for people who want to lose belly fat.

Other studies have found that aerobic exercise can increase muscle mass and reduce belly fat, waist circumference and body fat.

Most research recommends 150 to 300 minutes of moderate to vigorous exercise, or roughly 20 to 40 minutes of cardio each day (41).

Running, walking, biking, and swimming are just a few examples of some cardio exercises that can help burn fat and start weight loss.

10 - Drink coffee to increase fat burning

Caffeine is a staple in nearly every fat-burning supplement, and for good reason.

The caffeine in coffee acts as a central nervous system stimulant, increasing metabolism and promoting the breakdown of fatty acids

In fact, studies show that caffeine intake can temporarily increase energy expenditure and boost metabolism by 3-11%.

One study in more than 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 associated with a higher success rate in weight loss among 2,623 people.

Coffee can be taken with a small amount of milk to avoid more calories.

11- Try High Intensity Interval Training (HIIT) to Increase Fat Burn

High-intensity interval training, also known as HIIT, is a form of exercise that combines quick bursts of activity with short recovery periods to keep your heart rate up.

Studies show that HIIT can be incredibly effective at increasing fat burning and promoting weight loss, and one study found that young men who practiced HIIT for 20 minutes three times per week lost an average of 4.4 pounds (2 kilograms) of body fat over a period of 12 week, even if there were no other changes in their diet or lifestyle.

HIIT may also help you burn more calories in a shorter period of time than other forms of cardio.

According to another study, performing HIIT helped people burn 30% more calories than other types of exercise, such as cycling or jogging, at the same time.

For an easy way to get started with HIIT, try shifting between walking and jogging or jogging for 30 seconds at a time.

You can also ride a bike between exercises such as lunges, push-ups, or legs, with a short rest in between.

12- Add probiotics to your diet to increase fat burning

Probiotics are a type of beneficial bacteria found in the digestive system that have been shown to improve many aspects of health.

These 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 also help increase fat burning and keep your weight under control.

One review of 15 studies showed that people who took probiotics experienced greater reductions in body weight, percentage of fat, and body mass index compared to those who took a placebo.

Another small study showed that taking probiotic supplements helped people who followed a high-fat, high-calorie diet prevent weight gain.

Certain strains of probiotics in the genus Lactobacillus may be particularly effective in aiding weight and fat loss.

One study in 28 people showed that eating yogurt containing Lactobacillus or Lactobacillus Amylovorus reduced body fat by 3-4%.

Taking supplements is a quick and easy way to get a concentrated dose of probiotics every day, and you can try adding some foods rich in prebiotics to your diet, such as kefir, dates, natto, kombucha, kimchi and pickles.

13- Increasing the amount of iron to increase fat burning

Iron is an important mineral that has many vital functions in the body.

As with other nutrients such as iodine, iron deficiency may affect the health of the thyroid gland, a small gland in the neck that secretes hormones that regulate metabolism.

Multiple studies have found that low levels of iron in the body may be associated with impaired thyroid function and an interruption in the production of thyroid hormones.

Common symptoms of hypothyroidism, or reduced thyroid function, include weakness, fatigue, shortness of breath and weight gain. Similarly, iron deficiency can cause symptoms such as fatigue, dizziness, headache and shortness of breath.

Iron deficiency treatment can allow your metabolism to work more efficiently and can combat fatigue to help increase your activity level.

One study even found that when 21 women were treated for iron deficiency, they reduced their body weight, waist circumference, and BMI.

Unfortunately, many people do not get enough iron in their diets, and women, infants, children, and vegetarians are more at risk of iron deficiency.

So be sure to include plenty of iron-rich foods in your diet to help meet your iron needs and maintain your metabolic and energy levels. You can find iron in meat, poultry, seafood, fortified cereals, cereals, green leafy vegetables, dried fruits, and legumes.

14- Intermittent fasting to increase fat burning

Intermittent fasting is a pattern of diet that involves cycling between periods of eating and fasting.

Research suggests that intermittent fasting may help improve both weight loss and fat loss.

The researchers found that alternate-day fasting over a period of 3-12 weeks reduced body weight by up to 7% and reduced body fat by up to 5.5 kg.

Another small study showed that eating only during an eight-hour period each day helps reduce fat mass and maintain muscle mass when combined with resistance training.

There are several different types of intermittent fasting, including fasting on certain days of the week, or eating during specific hours of the day.

Popular types of intermittent fasting include Eat Stop Eat, he Warrior Diet, the 16/8 method and the 5:2 diet.

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