Fortunately, the human body is very adaptable. Even after years of neglect and gaining pound after pound, you can still rid yourself of that excessive fat. It can be quite challenging, of course, but with the right tools, you can achieve it. So, here are 10 best ways to burn fat fast.
1. Do Strength Training
Strength training, where your body works against resistance, is important for preserving and building muscle mass. It also helps to burn calories. It burns calories even when you are at rest for up to 39 hours after the workout. And the more muscle mass your body has the more calories it burns each day. On top of that, weight training gives your metabolism a boost.
The most effective way to burn fat faster is to combine aerobic exercises with weight training.
2. Increase Cardio
Another effective way to burn belly fat is by doing aerobic exercises. It involves any exercises that get your heart rate up. It can be running, cycling or swimming.
Cardio exercises train your heart and lungs. At the same time, they also increase your muscle mass and decrease body fat.
It’s recommended to do about 150-300 minutes of moderate to intensive exercise weekly.
3. Get More Sleep
If you’re getting only a few hours of sleep a night, it can actually cause you to gain weight. When you’re exhausted and sleep deprived, your body lacks the energy to efficiently burn calories. Moreover, it causes alterations in hunger hormones, increasing your appetite.
Everyone needs a different amount of sleep to feel properly rested. However, for most people at least 7 hours of sleep is recommended to feel energized the next morning and to see the benefits when it comes to body weight.
4. Try HIIT
HIIT, also known as high-intensity interval training, has shown in multiple studies to be incredibly effective at speeding up fat burning and contributing to weight loss.
This type of training involves combining periods of high-intensity exercise with short recovery periods. What you get is better results in less time. It’s a perfect choice for those with busy lives since even with just 20 minutes of HIIT exercise three times a week, you’ll be able to see results in weight loss. Provided that you follow a healthy diet, of course.
If you’re just starting out, you can try jogging or sprinting for 30 seconds at a time, followed with a short rest. Also, you can try doing burpees or squats with a brief rest period in between.
An alternative to HIIT is circuit training, which is also very effective.
5. Drink Plenty of Water
Skip the sugar-sweetened drinks and alcohol and opt for healthier ones. First of all, the healthiest drink is, of course, water. So make sure that you drink plenty of it.
One study found that when you drink 17 ounces of water increases resting energy expenditure by 15-30% within an hour after drinking. If you want to burn even more calories, opt of cold water since it will make the body use extra energy to heat it up.
Staying hydrated can also help in curbing your appetite. Drink a glass of water right before eating and it can help you eat less.
6. Eat More of Healthy Fats
Eating more fats to burn fat might seem counterintuitive. However, eating more of the healthy fats can help build muscle, recover faster from your workouts and help to maintain the feeling of being full for longer.
These healthy fats take longer to digest, which slows down the process of emptying the stomach. As a result, you feel full for longer and it reduces your appetite.
But which fast are good? The healthy ones are the polyunsaturated ones, which can be found in fish and nuts, and also the monounsaturated ones, which can be found in peanut butter, eggs, olive oil, coconut oil, etc.
While consuming more of the good fats, try to eat less of the unhealthy ones. Trans fats have the opposite effect, increasing belly fat gain.
7. Fill Up on Fiber
Another effective way to curb your appetite and feel fuller for longer is by increasing your intake of soluble fiber. It works by absorbing water and forming a gel, which makes the food move through the digestive tract at a slower speed. This promotes the feeling of decreased hunger and can help to prevent weight gain.
So, to boost fat burning, choose high-fiber foods, such as vegetables, legumes, avocados, seeds, whole grains and nuts.
8. Increase Protein Intake
Following a high-protein diet can help to boost metabolism, preserve muscle mass and reduce your appetite.
Protein causes the largest rise in the thermic effect of food, meaning that since it requires extra calories to digest, it increases your metabolic rate more than carbs or fats.
But eating more protein doesn’t mean just eating more meat. There are healthier vegetarian options that are also high in protein, such as beans, chickpeas, tofu and lentils.
9. Cut Carbs
Reducing your carb intake can also help in losing weight. You should especially think of replacing refined carbs, such as processed foods, sugar, white bread or cereal. They are low in fiber and nutrients, so they’re not making you healthier. They also have a high glycemic index, so they make your blood sugar level spike and then crash. This increases your cravings and lead to you wanting of the sugar foods in the future.
Consider replacing the refined carbs with healthy carbs. Foods that have healthy carbs include whole grains, legumes and vegetables.
10. Eat Smaller Portions, But More Frequent
Every time you eat, your gastrointestinal tract starts working. It starts digesting the eaten food and absorbs its nutrients. And for the digestive system to work, it needs to burn calories.
Eating more frequently also prevents your body from going into the starvation mode, which can lead to overeating, slowing down of metabolism and increasing body fat stores. And you want the exact opposite results.
That’s why eating smaller portions but more frequently through the day, can help you to burn fat. So, instead of 3 meals per day, consider eating 5 or 6 meals, but much smaller. This way your body will be supplied with all the necessary nutrients and will kick into the fat burning mode.