Whether your goal is to improve your overall health or simply lose weight, burning excess fat can be challenging. Beyond diet and exercise, many other factors can influence calorie burning and fat loss. Fortunately, there are many simple ways to burn calories that you can implement. Here are the 14 best ways to lose fat quickly and boost calorie burning.
1. Strength Training
Strength training is a type of exercise that requires the body to contract muscles against resistance. This helps increase muscle mass and improve the strength of the muscular system. The most common method of strength training involves lifting weights to build muscle over time.
Research shows that strength training offers numerous health benefits, particularly in burning calories and fat. In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a specific type of fat that surrounds the organs in the abdomen. Another study revealed that 12 weeks of resistance training combined with aerobic exercise was significantly more effective in reducing overall body fat and belly fat compared to aerobic exercise alone.
Resistance-based strength training can also help maintain lean body mass, which increases the number of calories burned at rest. According to one review, 10 weeks of resistance training could increase resting calorie burn by 7% and reduce body fat by 4 pounds (1.8 kg). Performing weightlifting exercises or using fitness equipment are simple ways to start strength training.
2. Following a High-Protein Diet
Incorporating protein-rich foods into your daily diet is an effective way to reduce appetite and burn more calories.
In fact, many studies have found that consuming more quality protein is associated with a reduced risk of abdominal fat. One study also showed that a high-protein diet could help preserve muscle mass and metabolism during calorie-burning weight loss.
Increasing protein intake can also enhance feelings of fullness, reduce hungry feelings, and lower calorie consumption, which supports weight loss. Include several servings of protein-rich foods in your daily diet to boost calorie burning. Examples of protein-rich foods to add to your diet include meat, seafood, eggs, legumes, and dairy products.
3. Getting More Sleep
Going to bed a bit earlier or setting your alarm a little later can help boost calorie burning, support weight loss, and prevent weight gain.
Some studies have found a link between adequate sleep and weight loss. A study involving 68,183 women showed that those who slept five hours or less per night over 16 years were more likely to gain weight compared to those who slept more than seven hours per night.
Another study found that good sleep quality and sleeping at least seven hours per night increased the success rate of weight loss by up to 33% among 245 women in a six-month weight loss program.
Additionally, research suggests that sleep deprivation may disrupt hunger hormones, increase appetite, and raise the risk of obesity.
While individual sleep needs vary, most studies suggest that getting at least seven hours of sleep per night is associated with numerous benefits, particularly for body weight. Stick to a consistent sleep schedule, limit caffeine intake, and reduce the use of electronic devices before bed to promote healthy sleep.
4. Adding Vinegar to Your Diet
Vinegar is well-known for its health-enhancing properties. Beyond its potential benefits for the heart and blood sugar control, increasing your intake of vinegar may help boost fat burning.
One study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily for 12 weeks led to reductions in body weight, belly fat, and waist circumference.
Additionally, vinegar has been shown to enhance feelings of fullness and reduce feelings of hunger. Another small study involving 11 participants revealed that adding vinegar to their diet reduced daily calorie intake by up to 275 calories.
There are many ways to incorporate vinegar into your daily diet. Many people dilute apple cider vinegar with water and drink it as a beverage during meals. If drinking vinegar isn't appealing, you can use it as a dressing or sauce for dishes like salads.
5. Eating More Healthy Fats
Although it may seem counterintuitive, increasing your intake of healthy fats can help prevent weight gain and promote feelings of fullness. Healthy fats take longer to digest and can 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 traditional low-fat diet.
Another small study showed that individuals on a weight-loss diet who consumed two tablespoons (30 ml) of coconut oil daily lost more belly fat than those who consumed soybean oil. Meanwhile, unhealthy fats, such as trans fats, have been shown to increase body fat, waist circumference, and belly fat in both human and animal studies.
Olive oil, coconut oil, avocados, and nuts are examples of healthy fats that can aid in calorie burning and weight loss. However, it's important to remember that healthy fats are still high in calories, so portion control is essential. Instead of consuming more fat overall, try replacing unhealthy fats in your diet with these healthy alternatives.
6. Choosing Healthy Beverages
Switching sugary drinks for healthier alternatives is one of the simplest ways to enhance calorie burning.
Sugary beverages like soda and fruit juice are often high in calories and low in nutritional value. Alcohol is also calorie-dense and can lower inhibitions, sometimes leading to overeating.
Studies have found that consuming both sugary drinks and alcohol is associated with a higher risk of belly fat. Cutting back on these drinks can help reduce calorie intake and keep your waistline in check. Instead, opt for calorie-free drinks like water or green tea.
In a 12-week study, drinking 500 ml of water before meals helped participants lose 4.4 pounds (2 kg) compared to the control group.
Green tea is an excellent beverage choice. It contains caffeine and is rich in antioxidants, both of which can enhance fat burning and boost metabolism. One study involving 12 adults found that green tea extract increased fat burning by 12% compared to a placebo.
7. Increasing Fiber Intake
Soluble fiber absorbs water and moves slowly through the digestive system, helping you feel full for longer.
According to some studies, increasing your intake of fiber-rich foods can help prevent weight gain and fat accumulation. A study of 1,114 adults found that for every 10-gram increase in daily soluble fiber intake, participants reduced belly fat by 3.7% over five years, even without other dietary or exercise changes.
Another review found that increasing fiber intake promotes fullness and reduces hunger. In fact, adding 14 grams of fiber per day was associated with a 10% decrease in calorie intake. Additionally, it was linked to a weight loss of nearly 4.4 pounds (2 kg) over four months.
Fruits, vegetables, legumes, whole grains, and nuts are all high-fiber foods that can help boost calorie burning and support weight loss.
8. Reduce Refined Carbohydrates
Cutting back on refined carbohydrates can help decrease excess fat.
During processing, refined grains are stripped of their bran and germ, resulting in a final product low in fiber and nutrients. Refined carbs also tend to have a higher glycemic index, which can cause blood sugar spikes and crashes, leading to increased hunger.
Studies show that diets high in refined carbs are associated with increased belly fat. Conversely, diets rich in whole grains are linked to lower body mass index, body weight, and smaller waist circumference.
A study involving 2,834 participants found that those who consumed more refined grains had a higher tendency to accumulate unhealthy belly fat, while those who ate more whole grains had less of this tendency.
For optimal results, reduce your intake of refined carbs found in pastries, processed foods, pasta, white bread, and breakfast cereals. Replace them with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.
9. Increase Cardio Workouts
Cardio, or aerobic exercise, is one of the most popular forms of exercise and is defined as any activity that strengthens the heart and lungs.
Incorporating regular cardio into your routine is one of the most effective ways to burn calories and lose weight. A review of 16 studies found that the more aerobic exercise people performed, the more belly fat they lost.
Other studies have found that cardio can increase muscle mass and reduce belly fat, waist circumference, and overall body fat. Most research recommends 150–300 minutes of moderate to vigorous exercise per week, or about 20–40 minutes of cardio per day.
Examples of cardio exercises include running, walking, cycling, and swimming, all of which can help burn calories and kickstart weight loss.
10. Drink Coffee
Caffeine is a key ingredient in most fat-burning supplements, and for good reason—it works.
Caffeine, found in coffee, acts as a central nervous system stimulant, increasing metabolism and promoting the breakdown of fatty acids.
Studies indicate that caffeine intake can temporarily boost energy expenditure and enhance metabolism by 3–11%. A large study of over 58,000 people found that increased caffeine consumption was associated with less weight gain over a 12-year period. Another study involving 2,623 participants found that higher caffeine intake was linked to successful weight maintenance.
To maximize the health benefits of coffee, skip the cream and sugar. Instead, enjoy black coffee or add a small amount of milk to avoid extra calories.
11. Try High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is a form of exercise that alternates short bursts of intense activity with recovery periods to keep your heart rate elevated.
Research shows that HIIT can be highly effective for burning calories and promoting weight loss. One study found that young men who performed 20 minutes of HIIT three times a week reduced body fat by an average of 4.4 pounds (2 kg) over 12 weeks, even without dietary or lifestyle changes. They also experienced a 17% reduction in belly fat and a significant decrease in waist size.
HIIT may also burn more calories in a shorter time compared to other forms of exercise. According to one study, HIIT helped participants burn up to 30% more calories than other activities like cycling or running in the same amount of time.
To start with HIIT, try alternating between walking and sprinting or jogging for 30 seconds at a time.
12. Add Probiotics to Your Diet
Probiotics are beneficial bacteria found in the human gut, known to improve various aspects of health.
The gut microbiota plays a significant role in immune function and mental health. Increasing your intake of probiotics through food or supplements may help boost fat burning and control weight.
A review of 15 studies found that those who took probiotics experienced significant reductions in body weight, fat percentage, and body mass index compared to those taking a placebo. Another small study found that probiotic supplementation helped people following a high-fat, high-calorie diet avoid weight gain.
Certain probiotic strains, such as those in the Lactobacillus genus, may be particularly effective for weight and fat loss. A study of 28 participants found that eating yogurt containing Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4%.
You can easily obtain probiotics through supplements or by adding fermented foods like kimchi and sauerkraut to your daily diet.
13. Ensure Adequate Iron Intake
Iron is a crucial mineral with many essential functions in the body.
Iron deficiency can affect thyroid’s health. The thyroid is a small gland in the neck responsible for secreting hormones that regulate metabolism.
Research indicates that low iron levels are linked to impaired thyroid function and disruptions in thyroid hormone production. Hypothyroidism is a condition where the thyroid gland doesn't produce enough thyroid hormones. Common symptoms of hypothyroidism, or reduced thyroid function, include fatigue, weakness, shortness of breath, and weight gain. Similarly, iron deficiency can cause symptoms such as fatigue, dizziness, headaches, and breathlessness.
Treating iron deficiency may help your metabolism function more efficiently and combat fatigue, enhancing your activity levels. A study found that when 21 women treated their iron deficiency, they reduced body weight, waist circumference, and body mass index.
Unfortunately, many people don’t get enough iron in their diets. Women, infants, children, and vegetarians are at higher risk. To meet your iron needs, include foods like meat, poultry, seafood, fortified cereals, leafy greens, dried fruits, and beans in your diet.
14. Try Intermittent Fasting
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Research suggests that intermittent fasting may enhance weight loss and fat reduction.
One review examined the effects of intermittent fasting, including alternate-day fasting—a method that alternates fasting days with normal eating days. It found that alternate-day fasting over 3–12 weeks reduced body weight by up to 7% and body fat by up to 5.5 kg.
Another small study showed that eating within an 8-hour window daily helped reduce fat mass and maintain muscle mass when combined with resistance training.
There are several styles of intermittent fasting, such as eating only on certain days of the week or restricting eating to specific hours of the day. Popular methods include Eat Stop Eat, the Warrior Diet, the 16/8 method, and the 5:2 diet. Choose a variation that suits your lifestyle, and don’t hesitate to experiment to find what works best for you.
By incorporating these strategies into your routine, you can enhance fat burning and support your overall health. Wishing you success in adopting a scientific diet and improving your quality of life!
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