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Whether your goal is to improve your overall health or simply lose weight, burning excess fat can be quite challenging. In addition to diet and exercise, many other factors can affect calorie burning, weight loss, and reduced body fat. Luckily, there are many simple ways to burn calories that you can do. Here are 14 of the best ways to lose fat fast and promote calorie burning for weight loss.
1. Strength training
Strength training is a type of exercise that requires the body to contract muscles to fight resistance. This helps to increase muscle mass and improve muscle strength. The most common strength training involves lifting weights to build muscle over time.
Research has found that strength training has many health benefits, especially when it comes to burning calories and fat. In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a specific term for a type of fat that surrounds the abdominal organs. Another study found that 12 weeks of endurance training combined with aerobic exercise was significantly more effective in reducing body fat in general and belly fat in particular than aerobic exercise alone.
Resistance muscle strength training can also help maintain body mass excluding fat, increasing the number of calories burned at rest. According to one review, 10 weeks of resistance training can increase resting calories by 7% and can reduce fat weight by 4 pounds (1.8 kg). Doing weightlifting exercises or using exercise equipment are a few easy ways to get started with strength training.
2. Follow a high protein diet
Adding more protein-rich foods to your daily diet is an effective way to reduce appetite and burn more calories.
In fact, many studies have found that eating a lot of good protein is associated with a reduced risk of belly fat. One study also showed that a high-protein diet can help maintain muscle mass and metabolism during calorie-burning weight loss.
Increasing the amount of additional protein in the diet can also increase feelings of fullness, reduce cravings, and reduce the number of calories needed to support weight loss. Include a few servings of protein-rich foods in your diet each day to help boost calorie burning. Some protein-rich foods that should be included in the diet include meat, seafood, eggs, legumes, and dairy products.
3. Sleep more
Going to bed a little earlier or setting the alarm clock a little later can help boost calorie burning, lose weight and prevent weight gain.
Several studies have found a link between getting enough sleep and weight loss. A study of 68,183 women found that those who slept 5 or less hours per night for 16 years were more likely to gain weight than those who slept longer than 7 hours per night.
Another study found that good quality sleep and at least 7 hours of sleep per night increased weight loss success rates by 33% in 245 women who participated in a 6-month weight loss program.
Another study found that sleep deprivation may contribute to altered hunger hormone secretion, increased appetite and a higher risk of obesity.
Although each person has different sleep needs, most studies have found that getting at least seven hours of sleep per night is associated with many benefits, especially when it comes to body weight . Stick to a regular sleep schedule, limit caffeine intake and limit the use of electronic devices before bed for a healthy sleep.
4. Add more vinegar to the diet
Vinegar is well known for its health-promoting properties. In addition to some potential effects on heart health and blood sugar control, increasing vinegar intake may help promote fat burning.
One study found that consuming 1-2 tablespoons (15–30 ml) of vinegar daily for 12 weeks reduced people's average body weight, belly fat, and waist circumference.
Besides, vinegar has also been shown to enhance satiety and reduce cravings. Another small study of 11 people found that adding vinegar to the diet reduced daily calorie intake by up to 275 calories.
There are many ways to add vinegar to your daily diet. Many people dilute apple cider vinegar with water and drink it as a beverage several times per day with meals. However, if you are not used to drinking vinegar, you can also use it to make dipping sauces, or sauces in many dishes such as salads.
Bổ sung thêm giấm vào bữa ăn hàng ngày giúp đẩy nhanh quá trình đốt cháy chất béo trong cơ thể
5. Eat lots of healthy fats
While it may seem counterintuitive, increasing your intake of healthy fats can actually help prevent weight gain and help maintain satiety. Fats take a while to digest and can help slow stomach emptying, which can reduce cravings and feelings of hunger.
One study found that a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a reduced risk of weight gain compared to a regular low-fat diet.
Another small study also showed that when dieters consumed two tablespoons (30ml) of coconut oil per day, they lost more belly fat than those given soybean oil. Meanwhile, unhealthy fats like trans fats have been shown to increase body fat, waist circumference, and belly fat in human and animal studies.
Olive oil, coconut oil, avocado, nuts are some foods rich in healthy fats that can have a beneficial effect on burning calories and losing weight. However, keep in mind that healthy fats are still high in calories, so adjust your fat intake. Instead of eating more fat, try replacing unhealthy fats in your diet with these healthy fats.
6. Use healthy drinks
Swapping sugary drinks for some healthier ones is one of the easiest ways to boost calorie burning.
For example, sugary drinks like soda and juice are often high in calories and have little nutritional value. Alcohol is also high in calories and has the added effect of reducing inhibitions, which can sometimes increase the likelihood of overeating.
Studies have found that consuming both sugary drinks and alcohol is associated with a higher risk of belly fat. Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline stable. Instead, choose a calorie-free beverage like water or green tea.
In a small 12-week study, the habit of drinking 500ml of water before meals reduced weight by 4.4 pounds (2kg), compared to a control group.
Green tea is a wonderful drink. It's caffeinated and rich in antioxidants, both of which can help boost fat burning and boost metabolism. One study in 12 adults found that green tea extract increased fat burning by 12% compared to a placebo.
7. Fill up on fiber
Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel full for longer.
According to some studies, increasing intake of high-fiber foods may protect against weight gain and fat accumulation. One study of 1,114 adults found that for every 10 grams of soluble fiber increase per day, participants lost 3.7% of belly fat over a 5-year period, even without any change. anything else about diet or exercise.
Another review also found that increasing fiber intake promotes satiety and reduces hunger. In fact, an increase of 14 grams of fiber per day was associated with a 10% reduction in calorie intake. Not only that, it has also been linked to a loss of nearly 4.4 pounds (2kg) of weight over a 4-month period.
Fruits, vegetables, legumes, whole grains, nuts are high fiber foods that can promote calorie burning and weight loss.
Nạp đầy chất xơ giúp bạn cảm thấy no lâu hơn mà không sợ tăng cân
8. Cut down on refined carbohydrates
Reducing refined carbohydrates can help reduce excess fat.
During processing, refined grains have their bran and germ removed, resulting in a low-fiber and nutrient-rich end product. Refined carbs also tend to have a higher glycemic index, which can cause spikes and drops in blood sugar, leading to increased hunger.
Studies indicate that a diet high in refined carbs may be associated with increased belly fat. In contrast, a diet high in whole grains was associated with lower body mass index and body weight, plus a smaller waist circumference.
A study of 2,834 people also showed that people who ate more refined grains tended to accumulate more disease-causing belly fat, while those who ate more whole grains tended to have less of this.
For best results, reduce refined carbs from cakes, processed foods, pasta, white bread and breakfast cereals. Replace them with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.
9. Intensify your cardio exercises
Cardio, also known as aerobics, is one of the most popular forms of exercise and is defined as any type of exercise that strengthens the heart and lungs.
Forming a habit of practicing cardio exercises is one of the most effective ways to increase calorie burning and lose weight. A review of 16 studies found that the more aerobic exercise people did, the more belly fat they lost.
Other studies have found that aerobic exercise can increase muscle mass and reduce belly fat, waist circumference, and body fat. Most studies recommend 150–300 minutes of moderate to vigorous intensity exercise weekly or about 20–40 minutes of cardio per day.
Running, walking, cycling and swimming are just a few examples of cardio exercises that can help burn calories and kickstart weight loss.
10. Drink coffee
Caffeine is the main ingredient in every fat burning supplement and it really works.
Caffeine is found in coffee, acts as a central nervous system stimulant, increases metabolism and promotes the breakdown of fatty acids.
In fact, studies show that caffeine intake can temporarily increase energy expenditure and boost metabolism by 3–11%. One large study of more than 58,000 people found that increased caffeine consumption was associated with less weight gain over a 12-year period. Another study found that high caffeine intake was associated with a 2,623 weight loss maintenance success rate.
To maximize the health benefits of coffee, skip the cream and sugar. Instead, enjoy black coffee or with a small amount of milk to prevent excess calories from building up.
11. Try High Intensity Interval Training (HIIT)
High-intensity interval training, also known as HIIT, is a form of exercise that combines brisk bursts of activity with short recovery times to keep your heart rate high.
Studies show that HIIT can be extremely effective in increasing calorie burning and promoting weight loss. One study found that young men who performed 20 minutes of HIIT three times per week lost an average of 4.4 pounds (2 kg) of body fat over a 12-week period, even without changes. about their diet or lifestyle. They also lost 17% of belly fat as well as significantly reduced waist size.
HIIT can also help burn more calories in a shorter amount of time than other forms of exercise. According to one study, doing HIIT helps people burn up to 30% more calories than other forms of exercise, such as cycling or jogging, for the same amount of time. For an easy HIIT start, try alternating between walking and jogging or sprinting for 30 seconds each.
HIIT giúp cơ thể đốt cháy nhiều calo hơn so với các hình thức tập luyện khác
12. Add probiotics in your diet
Probiotics are a type of beneficial bacteria found in the human digestive tract that have been shown to improve many aspects of health.
In fact, bacteria in the gut have been shown to play a variety of roles in relation to body immunity and mental health. Increasing probiotic intake through food or supplements can also help boost fat burning and weight control.
A review of 15 studies found that people taking probiotics experienced significant reductions in body weight, fat percentage, and body mass index compared to those taking a placebo. Another small study found that taking probiotic supplements helped people following a high-fat, high-calorie diet prevent weight gain.
Certain strains of probiotics in the genus Lactobacillus may be particularly effective in supporting weight loss and fat loss. One study in 28 people found that eating yogurt containing the bacteria Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3-4%.
Taking supplements is a quick and easy way to get a daily dose of probiotics. Alternatively, you can try adding some probiotic-rich foods to your daily diet, such as kimchi and sauerkraut.
13. Iron Supplements
Iron is a mineral that has many important functions in the body.
Iron deficiency can affect thyroid health. The thyroid is a small endocrine gland located in the neck that secretes hormones that regulate the body's metabolism.
Many studies have found that low iron levels in the body can be associated with impaired thyroid function and disruption of thyroid hormone production. Common symptoms of hypothyroidism, or decreased thyroid function, include weakness, fatigue, shortness of breath, and weight gain. Similarly, an iron deficiency can cause symptoms such as fatigue, dizziness, headaches, and shortness of breath.
Treating iron deficiency can allow your body's metabolism to work more efficiently and can fight fatigue to help increase your activity levels. One study even found that when 21 women were treated for iron deficiency, they experienced a reduction in body weight, waist circumference, and body mass index.
Unfortunately, many people don't get enough iron in their diet. Women, infants, children, and vegetarians are all at risk for iron deficiency. Make sure to incorporate plenty of iron-rich foods in your diet to help meet your iron needs and maintain your metabolism and energy levels. You can find iron in meat, poultry, seafood, fortified grains and cereals, green leafy vegetables, dried fruit, and beans.
14. Intermittent Fasting
Intermittent fasting is a diet plan that involves repeating between periods of eating and fasting. Research shows that intermittent fasting can enhance weight loss and fat loss.
One review looked at the effects of intermittent fasting, including alternating day fasting - a method that involves alternating days of fasting and normal eating. They found that alternating fasting for a period of 3 to 12 weeks reduced body weight by up to 7% and body fat by up to 5.5 kg.
Another small study found that eating for just 8 hours a day reduced fat mass and maintained muscle mass when combined with strength training.
There are several different types of intermittent fasting, for example you eating only on certain days of the week or limiting your intake to specific hours of the day. Popular types of intermittent fasting include Eat Stop Eat, Warrior Diet, 16/8 method, and 5:2 diet. It's a good idea to find a variation that works for your lifestyle and personal habits, and don't be shy. Experiment to find out what works best for you.
Hope the above information has provided you with more options and solutions to burn fat fast. Wish you always have a scientific diet and improve your work productivity and improve your life.
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