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Need To Burn Fat Fast? Here are 10 Unconventional Ways To Do It
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https://healthremedyblog.wordpress.com/2021/04/09/need-to-burn-fat-fast-here-are-10-unconventional-ways-to-do-it/
A thread
https://healthremedyblog.wordpress.com/2021/04/09/need-to-burn-fat-fast-here-are-10-unconventional-ways-to-do-it/
Let us admit it, achieving a noticeable weight-loss can be frustrating, challenging and time consuming. The benefits however, are priceless.
How about I show you ways you can gain those benefits, but in less time?
Here are 10 remarkable ways to achieve faster weight-loss
How about I show you ways you can gain those benefits, but in less time?
Here are 10 remarkable ways to achieve faster weight-loss
1. Start Strength Training
Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.
Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.
Most commonly, strength training involves lifting weights to gain muscle over time.
Research has found strength training to have multiple health benefits, especially when it comes to burning fat.
Research has found strength training to have multiple health benefits, especially when it comes to burning fat.
In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly (Source ( https://www.ncbi.nlm.nih.gov/pubmed/23714599 )).
Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone (Source ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487794/)).
Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest (Source ( https://www.ncbi.nlm.nih.gov/pubmed/18356845 )).
According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds (1.8 kg) (Source ( https://www.ncbi.nlm.nih.gov/pubmed/22777332 )).
Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.
2. Include High-Protein Diet
Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.
Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.
In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat (Source ( https://www.ncbi.nlm.nih.gov/pubmed/22284338 ), Source ( https://www.ncbi.nlm.nih.gov/pubmed/17023705/)).
One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss (Source ( https://www.ncbi.nlm.nih.gov/pubmed/23446962 )).
Increasing your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss (Source ( https://www.ncbi.nlm.nih.gov/pubmed/20847729 ), Source ( https://www.ncbi.nlm.nih.gov/pubmed/16002798 )).
Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning.
Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
3. Get More Sleep
Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain.
Several studies have found an association between getting enough sleep and weight loss.
Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain.
Several studies have found an association between getting enough sleep and weight loss.
One study of 68,183 women showed that those who slept five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night (Source ( https://www.ncbi.nlm.nih.gov/pubmed/16914506 )).
Another study showed that better sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program (Source ( https://www.ncbi.nlm.nih.gov/pubmed/22402738/)).
Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity (Source ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/)).
Although everyone needs a different amount of sleep, 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.
Stick to a regular sleep schedule, limit your intake of caffeine and minimize your use of electronic devices before bed to help support a healthy sleep cycle.
4. Add Vinegar to Your Diet
Vinegar is well known for its health-promoting properties.
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 bump up fat burning, according to some research (Source ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/)).
One study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period (Source ( https://www.ncbi.nlm.nih.gov/pubmed/19661687 )).
Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite (Source ( https://www.ncbi.nlm.nih.gov/pubmed/16015276 )).
Another small study of 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to 275 calories (Source ( https://www.ncbi.nlm.nih.gov/pubmed/16321601 )).
It’s easy to incorporate vinegar into your diet. For example, many people dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals.
However, if drinking vinegar straight doesn’t sound appealing, you can also use it to make dressings, sauces and marinades.
5. High-Intensity Interval Training (HIIT)
High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.
High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.
Studies show that HIIT can be incredibly effective at ramping up fat burning and promoting weight loss.
One study found that young men performing HIIT for 20 minutes three times weekly lost an average of 4.4 pounds (2 kg) of body fat over a 12-week period, even with no other changes to their diet or lifestyle.
They also experienced a 17% reduction in belly fat as well as a significant decrease in waist circumference (Source ( https://www.ncbi.nlm.nih.gov/pubmed/22720138 )).
HIIT may also help you burn more calories in a shorter amount of time than other forms of cardio.
HIIT may also help you burn more calories in a shorter amount of time than other forms of cardio.
According to one study, performing HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time (Source ( https://www.ncbi.nlm.nih.gov/pubmed/25162652 )).
For an easy way to get started with HIIT, try alternating between walking and jogging or sprinting for 30 seconds at a time.
You can also cycle between exercises like burpees, push-ups or squats with a short rest period in between.
You can also cycle between exercises like burpees, push-ups or squats with a short rest period in between.
6. Drink Healthier Beverages
Swapping out sugar-sweetened drinks for some healthier selections is one of the easiest ways to increase fat burning.
For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value.
Swapping out sugar-sweetened drinks for some healthier selections is one of the easiest ways to increase fat burning.
For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value.
Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat (Source ( https://www.ncbi.nlm.nih.gov/pubmed/26627094 )).
Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat (Source ( https://www.ncbi.nlm.nih.gov/pubmed/28487104 ), Source ( https://www.ncbi.nlm.nih.gov/pubmed/17885722 )).
Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.
Instead, opt for calorie-free beverages like water or green tea.
Instead, opt for calorie-free beverages like water or green tea.
In one small, 12-week study, drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg), compared to a control group (Source ( https://www.ncbi.nlm.nih.gov/pubmed/19661958 )).
Green tea is another great option. It contains caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism (Source ( https://www.ncbi.nlm.nih.gov/pubmed/27883924 ), Source ( https://www.ncbi.nlm.nih.gov/pubmed/14684395 )).
For instance, one study in 12 adults showed that green tea extract increased fat burning by 12% compared to a placebo (Source ( https://www.ncbi.nlm.nih.gov/pubmed/18326618 )).
Trading in even just one or two servings of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning.
7. Fill up on Fiber
Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer (Source ( https://www.ncbi.nlm.nih.gov/pubmed/10721886 )).
Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer (Source ( https://www.ncbi.nlm.nih.gov/pubmed/10721886 )).
According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.
One study of 1,114 adults found that for each 10-gram 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 (Source ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856431/)).
Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. In fact, an increase of 14 grams of fiber per day was associated with a 10% decrease in calorie intake.
Not only that, but it was also linked to nearly 4.4 pounds (2 kg) of weight loss over a four-month period (Source ( https://www.ncbi.nlm.nih.gov/pubmed/11396693 )).
Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fiber foods that can boost fat burning and weight loss.
8. Cut Down on Refined Carbs
Decreasing your intake of refined carbohydrates may help you lose extra fat.
Decreasing your intake of refined carbohydrates may help you lose extra fat.
What Are Refined Carbs?
Refined carbs are also known as simple carbs or processed carbs.
There are two main types:
Refined carbs are also known as simple carbs or processed carbs.
There are two main types:
- Sugars: Refined and processed sugars, such as sucrose (table sugar), high fructose corn syrup and agave syrup.
- Refined grains: These are grains that have had the fibrous and nutritious parts removed. The biggest source is white flour made from refined wheat.
- Refined grains: These are grains that have had the fibrous and nutritious parts removed. The biggest source is white flour made from refined wheat.
Refined carbs have been stripped of almost all fiber, vitamins and minerals. For this reason, they can be considered as “empty” calories.
The main dietary sources of refined carbs are white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals and added sugars.
They are also added to all sorts of processed foods.
They are also added to all sorts of processed foods.
Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger (Source ( https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024699/)).
Studies show that a diet high in refined carbs may be associated with increased belly fat (Source ( https://www.ncbi.nlm.nih.gov/pubmed/26707058 ), Source ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954448/)).
Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference (Source ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646086/)).
One study in 2,834 people also showed that those with higher intakes of refined grains tended to have a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to have a lower amount (Source ( https://www.ncbi.nlm.nih.gov/pubmed/20881074 )).
For the best results, reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats.
9. Increase Your Cardio
This is probably my best weight-loss strategy.
Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs.
This is probably my best weight-loss strategy.
Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs.
Adding cardio to your routine may be one of the most effective ways to enhance fat burning.
For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost (Source ( https://www.ncbi.nlm.nih.gov/pubmed/17637702 )).
For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost (Source ( https://www.ncbi.nlm.nih.gov/pubmed/17637702 )).
Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat (Source ( https://www.ncbi.nlm.nih.gov/pubmed/26202452 ), Source ( https://www.ncbi.nlm.nih.gov/pubmed/10983904 ), Source ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3380125/)).
Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day (Source ( https://www.ncbi.nlm.nih.gov/pubmed/26181634 )).
Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.
10. Intermittent Fasting
Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting.
Research shows that intermittent fasting may help enhance both weight loss and fat loss.
Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting.
Research shows that intermittent fasting may help enhance both weight loss and fat loss.
One review looked at the effects of intermittent fasting, including alternate-day fasting — a method that involves alternating between days of fasting and eating normally.
They found that alternate-day fasting over a period of 3–12 weeks reduced body weight by up to 7% and decreased body fat by up to 12 pounds (5.5 kg) (Source ( https://www.ncbi.nlm.nih.gov/pubmed/26374764 )).
Another small study showed that eating only during an eight-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training (Source ( https://www.ncbi.nlm.nih.gov/pubmed/27737674 )).
There are several different types of intermittent fasting, including some where you eat only on certain days of the week and others where eating is restricted to specific hours of the day.
Popular types of intermittent fasting include Eat Stop Eat, the Warrior Diet, the 16/8 method and the 5:2 diet.
Find a variation that fits in with your schedule and lifestyle and don’t be afraid to experiment to find what works best for you.
Find a variation that fits in with your schedule and lifestyle and don’t be afraid to experiment to find what works best for you.
Hope you found this enriching. Kindly share if you did.
Which 3 methods do you think can work for you in your quest for weight-loss?
Are there other ways you have been burning fat? Let us know in the comment section.
Which 3 methods do you think can work for you in your quest for weight-loss?
Are there other ways you have been burning fat? Let us know in the comment section.
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