How can I burn fat naturally?

12 effective ways to burn body fat

Losing body fat can be a daunting task, often requiring hard work, patience and dedication.

While many diets and fat-burning supplements promise quick results, changing your diet, lifestyle and exercise regimen is the most effective way to achieve and maintain a healthy weight.

You can also take a few simple steps to promote long-lasting, sustained fat loss and improve your overall health.

Here are the 12 best ways to increase fat loss.

Strength training is a type of exercise in which muscles contract by overcoming resistance. It allows you to build muscle mass and increase strength over time, and usually involves lifting weights.

Studies show that strength training has many health benefits, especially when it comes to fat loss.

According to a review of 58 studies, resistance training for at least 4 weeks can help reduce body fat by an average of 1.46%. It can also significantly reduce body fat and visceral fat, the type of fat that surrounds the organs in the abdomen.

Another study found that 5 months of strength training was more effective in reducing body fat in obese teens than aerobic exercise alone.

Additionally, resistance training can help maintain fat-free mass, which can increase the number of calories your body burns at rest.

According to one review, resistance training increased resting metabolic rate compared to the control group, while aerobic exercise had no effect on metabolism.

Doing bodyweight exercises, lifting weights and using fitness equipment are some easy ways to get started in strength training.

Summary

Strength training can not only help reduce body fat, but also increase energy expenditure at rest and is aimed at combating belly fat.

Eating more protein-rich foods can help reduce appetite and increase fat burning.

In fact, numerous studies have linked consumption of more high-quality protein to a lower risk of excess fat and obesity.

Other studies show that a high-protein diet can help maintain muscle mass and metabolism during weight loss.

Increased protein intake can also increase satiety, reduce hunger and reduce caloric intake, all of which contribute to weight loss.

Try adding a few servings of protein-rich foods to your diet each day. Protein-rich foods include meat, seafood, eggs, legumes, tofu and dairy products such as milk, cheese and yogurt.

Summary

Eating more protein may be associated with a reduced risk of belly fat. It can also reduce appetite, reduce caloric intake, and maintain muscle mass.

Going to bed a little earlier or setting your alarm a little later is a simple strategy to help you achieve and maintain a healthy weight.

In fact, several studies link adequate sleep to weight loss.

One 10-year study linked sleeping less than 6 hours a night to an increased risk of obesity among young women.

Another small study showed that sleeping one hour less per night resulted in less fat loss in people on a low-calorie diet compared to a control group.

Other studies show that lack of sleep can contribute to changes in hunger hormones, increasing appetite and increasing the risk of obesity.

Although each person needs a different amount of sleep, most studies link at least 7 hours of sleep per night with the greatest benefits for weight control and overall health.

To maintain a healthy sleep cycle, stick to a regular sleep schedule, limit your caffeine intake in the evening and minimize the use of electronic devices before bedtime.

Summary

Getting enough sleep can help reduce appetite and hunger, and reduce the risk of weight gain.

Although it may seem counterintuitive, increasing your intake of healthy fats can prevent weight gain.

A 12-month study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts resulted in greater long-term weight loss than a low-fat diet.

Another review suggests that diets fortified with olive oil lead to greater reductions in body weight and belly fat compared to diets without olive oil.

Moreover, increased consumption of trans fats - the type of fats often found in fried or processed foods - is associated with increased long-term weight gain.

Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of nutritious fats that can benefit your health.

Remember that healthy fats still contain many calories, so it is important to eat them in moderation. Instead of consuming more fat in general, try replacing fried foods, processed ingredients and refined oils with the healthy varieties listed above.

Summary

A higher intake of healthy fats, such as olive oil and nuts, is associated with a lower risk of weight gain.

Replacing sugary drinks with healthier ones is one of the easiest ways to lose fat long-term and sustainably.

For example, sugar-sweetened beverages such as sodas are often high in calories and have low nutritional value. Alcohol is also high in calories and can decrease restraint, which can increase the risk of overeating.

Studies link consumption of both sugar-sweetened beverages and alcohol to an increased risk of excess belly fat.

Instead, choose beverages that do not contain calories, such as water or green tea.

According to one small study of 14 young men, drinking 1 pint (570 ml) of water before a meal increased satiety, decreased hunger, and reduced the number of calories eaten during a meal.

Green tea also contains caffeine and is rich in antioxidants, which can help boost fat burning and metabolism.

Summary

Sugar-sweetened drinks and alcoholic beverages may be associated with an increased risk of increased belly fat. Replace them with green tea or water, which have been shown to promote weight loss and fat burning.

The soluble fiber found in plant foods absorbs water and moves slowly through your digestive tract, helping you feel fuller longer.

According to some studies, increasing your intake of foods high in fiber can protect against weight gain. These foods include fruits, vegetables, legumes, whole grains, nuts, and seeds.

For example, one study involving 345 people linked eating more fiber to increased weight loss and improved diet adherence.

Another review showed that increasing soluble fiber intake significantly reduced body weight and belly fat, regardless of the number of calories consumed.

Summary

Increasing your fiber intake by eating foods such as fresh fruits, vegetables, and legumes can promote fat loss, a feeling of fullness, and weight loss.

Reducing your intake of refined carbohydrates can help you lose excess fat.

During processing, refined grains are cleaned of bran and germ, resulting in a final product that is low in fiber and nutrients.

Refined carbohydrates also have a high glycemic index (GI), which can cause blood sugar levels to spike and drop, leading to increased feelings of hunger. However, these effects may occur more often if you eat refined carbohydrates on their own rather than as part of a balanced meal.

Moreover, studies have linked diets high in refined carbohydrates to an increase in belly fat over time.

Conversely, diets high in whole grains are associated with lower body mass index (BMI) and body weight as well as a smaller waist circumference.

Keep in mind that traditional weight measures, such as BMI, do not reflect a complete portrait of health.

Aim to replace refined carbohydrates from baked goods, processed foods, pasta, white bread and cereal with whole-grain foods such as whole wheat, quinoa, buckwheat, barley and oats.

Summary

Refined carbohydrates are low in fiber and nutrients, so for long-term, sustained fat loss, it's better to choose whole grains that are high in nutrients.

5 ways to burn fat fast

Cardio, also known as aerobic exercise, is one of the most common types of exercise. It is any type of exercise that specifically trains the heart and lungs.

Adding cardio to your routine can be one of the most effective ways to increase fat burning and weight loss.

For example, one review of 15 studies showed that more aerobic exercise leads to less belly fat in middle-aged women.

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

Most studies recommend 150-300 minutes of moderate to vigorous exercise per week, or about 20-40 minutes of cardio each day.

Running, walking, cycling and swimming are just a few examples of cardio exercises.

Summary

Studies show that the more aerobic exercise people get, the more fat they lose. Cardio can also help reduce waist circumference and increase muscle mass.

The caffeine in coffee stimulates the central nervous system, increases metabolism and accelerates the breakdown of fatty acids.

Caffeine has also been shown to increase fat burning during aerobic exercise, especially in those who are not exercised or lead sedentary lifestyles.

In one large review of 12 studies, increased coffee consumption was associated with a decreased risk of obesity, especially in men. Another study, including 2,623 people, linked higher caffeine intake with greater success in maintaining weight loss.

To maximize the health benefits of coffee, avoid adding a lot of cream and sugar. Instead, drink it black or with a little milk.

Summary

Coffee contains caffeine, which can speed up metabolism and break down fat. Studies show that high caffeine intake can promote weight loss.

High Intensity Interval Training (HIIT) is a form of exercise that combines fast bursts of activity with short recovery periods to keep your heart rate high.

Studies show that HIIT is incredibly effective at accelerating fat burning and promoting sustained weight loss.

One review showed that exercising HIIT 3 times a week for an average of 10 weeks significantly reduced body fat mass and waist circumference.

What's more, HIIT required 40% less exercise time than continuous moderate-intensity training, which includes activities such as running, rowing, or using the elliptical trainer.

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

To start, try alternating between walking and running or sprinting for 30 seconds. You can also alternate exercises such as burpees, push-ups or squats with short rest periods in between.

Summary

HIIT can increase fat burning and help you spend more calories in a shorter period of time than other types of workouts.

Probiotics are a type of beneficial bacteria that live in your digestive tract. These bacteria have been proven to play an important role in everything from immunity to mental health.

Increasing probiotic intake with food or supplements can also accelerate fat burning and support long-term weight management.

A review of 15 studies found that people who took probiotics had significantly greater reductions in body weight, body fat percentage and BMI compared to those who took a placebo.

Another small study found that taking probiotic supplements helped people on a high-fat, high-fat diet prevent fat gain and weight gain.

Some strains of probiotics from the genus Lactobacillus may be particularly effective for weight loss and fat loss.

Taking supplements is an easy and convenient way to get a concentrated dose of probiotics every day. You can also consume probiotic-rich foods such as kefir, tempeh, natto, kombucha, kimchi and sauerkraut.

Summary

Taking probiotic supplements or increasing your intake of probiotic foods can help reduce your body weight and fat percentage.

Intermittent fasting is an eating pattern that involves cyclical alternation of periods of eating and fasting.

While it may not work for everyone, some studies show that it can promote both weight loss and fat loss.

One review of intermittent fasting looked at alternating days of fasting, a method in which you alternate days of fasting and regular meals. Over 3 to 12 weeks, this method reduced body weight by up to 7% and reduced body fat by up to 12 pounds (5.5 kg).

Another small study found that eating only for an 8-hour window each day helps reduce fat mass and maintain muscle mass when combined with resistance training.

There are several types of intermittent fasting, including the Eat-Stop-Eat diet, the warrior diet, the 16/8 method, and the 5:2 diet. Look for an option that fits your schedule and don't be afraid to experiment to find what works for you.

Summary

Intermittent fasting has been proven to reduce body weight and body fat. It can also help maintain muscle mass when combined with resistance training.

To lose fat steadily, it is best to avoid rigid diets and unsafe supplements.

Rather, you should incorporate healthy habits into your routine, such as eating whole grains instead of refined carbohydrates, replacing sugary drinks with water, drinking probiotics or coffee.

Be sure to combine these simple nutritional tips with a complete diet and active lifestyle to ensure long-lasting, sustained fat burning.