Some people may need more physical activity than this to lose weight and maintain that weight loss. Any extra movement helps burn calories. Here are 12 of the best ways to increase 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 mass and visceral fat, which is a type of fat that surrounds the organs in the abdomen (. Another study showed that 5 months of strength training was more effective in reducing body fat in obese adolescents than aerobic exercise alone (. In fact, several studies have associated the consumption of more high-quality protein with a lower risk of excess body fat and obesity (5,. A 10-year study linked sleeping less than 6 hours a night to a higher risk of obesity among young women (.
Another small study showed that sleeping 1 hour less per night led to less fat loss in people on a low-calorie diet compared to a control group (1). Other research indicates that lack of sleep may contribute to altering hunger hormones, increasing appetite and increasing the risk of obesity) (1). one-month study associated with following a Mediterranean diet rich in healthy fats derived from olive oil and nuts, with greater long-term weight loss compared to a low-fat diet (1.Another review linked diets enriched with olive oil to a greater reduction in body weight and abdominal fat compared to diets without olive oil (1). For example, sugar-sweetened beverages, such as soft drinks, are often high in calories and offer little nutritional value.
Alcohol is also high in calories and can reduce inhibitions, which can increase the risk of overeating (1). Studies have associated the consumption of beverages sweetened with sugar and alcohol with an increased risk of excess belly fat) (18, 1). According to a small study conducted on 14 young men, drinking 1 pint (570 ml) of water before a meal increased feelings of fullness, reduced hunger and decreased the amount of calories consumed during a meal (20). Alternatively, green tea contains caffeine and is rich in antioxidants, which can help increase fat burning and metabolism (21, 2).
For example, a study in 345 people linked eating more fiber to greater weight loss and better adherence to diet) (2). Another review revealed that increasing soluble fiber intake significantly reduced body weight and abdominal fat, regardless of calorie intake (2). In contrast, diets high in whole grains are associated with a lower body mass index (BMI) and body weight, as well as a smaller waist circumference (30). For example, a review of 15 studies linked increased aerobic exercise with a decrease in abdominal fat in middle-aged women (3).
Other studies found that aerobic exercise can increase muscle mass and decrease abdominal fat, waist circumference and body fat (32, 33, 3). The caffeine in coffee stimulates the central nervous system, increases metabolism and stimulates the breakdown of fatty acids (3). Caffeine has also been shown to improve fat burning during aerobic exercise, especially for those who are not trained or sedentary. (3).
A comprehensive review of 12 associated studies increased coffee consumption with a lower risk of obesity, especially for men. Another study involving 2,623 people linked higher caffeine intake with a higher success rate in maintaining weight loss (38, 3). According to another study, 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 (4). For an easy start, try alternating between walking and jogging or running for 30 seconds straight).
You can also alternate between exercises such as burpees, push-ups or squats with short rest periods in between. Probiotics are a type of beneficial bacteria found in the digestive tract. In fact, these bacteria have been shown to play a role in everything from immunity to mental health (4). A review of 15 studies showed that people who took probiotics experienced significantly greater reductions in body weight, fat percentage, and BMI compared to those who took a placebo (4).
Another small study showed that taking probiotic supplements helped people who follow a high-fat and high-calorie diet avoid fat and weight gain.) (4). Certain probiotic strains (of the genus Lactobacillus). Steroids can be especially effective in helping you lose weight and fat (4). Other: A small study showed that eating only for an 8-hour period each day helped reduce fat mass and maintain muscle mass when combined with resistance training (4).
Federal regulators have authorized the use of the type 2 diabetes drug, tirzepatide (sold under the brand name Mounjaro) for weight loss. COVID-19 practice policy update: Here are 14 of the best ways to burn fat quickly and promote weight loss. Another study showed that 12 weeks of strength training combined with aerobic exercise were more effective in reducing body fat and abdominal fat than aerobic exercise alone (. According to a review, 10 weeks of resistance training could help increase calories burned at rest by 7% and reduce fat weight by 4 pounds (1.8 kg) (.
In fact, several studies have found that eating more high-quality protein is associated with a lower risk of belly fat (5,. A study of 68,183 women showed that those who slept five or fewer hours a night over a 16-year period were more likely to gain weight than those who slept more than seven hours a night (. Another study showed that sleeping better and sleeping at least seven hours a night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program (1). Other research shows that lack of sleep can contribute to altering hunger hormones, increasing appetite and increasing the risk of obesity (1).
In addition to its possible effects on heart health and blood sugar control, increasing vinegar intake may help increase fat burning, according to some research (1). One study found that consuming 1 to 2 tablespoons (15 to 30 ml) of vinegar a day reduced people's body weight, belly fat, and average waist circumference over a 12-week period (1.Consuming vinegar has also been shown to improve people's feelings of fullness (and reduce appetite) (1). Another small study with 11 people showed that adding vinegar to the diet reduces daily calorie intake by up to 275 calories (1) Fat takes a while to digest and can help delay stomach emptying, which can reduce appetite and hunger (1). one study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet (1).
Another small study found that when people on a weight-loss diet ate two tablespoons (30 ml) of coconut oil a day, they lost more belly fat than those who received soy oil (1). Meanwhile, unhealthy types of fat, such as trans fats, have been shown to increase body fat, waist circumference and belly fat) in human and animal studies (20, 2). Alcohol is also high in calories and has the added effect of reducing inhibitions, making you more likely to overeat (2). Studies have found that consuming beverages sweetened with sugar and alcohol is associated with a higher risk of developing belly fat (23, 2).
In a 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 (2). Green tea is another great option. It contains caffeine and is rich in antioxidants, which can help increase fat burning and improve metabolism (26, 2). For example, a study in 12 adults showed that green tea extract increased fat burning by 12% compared to a placebo (2).
Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel full for longer) (2). A study of 1,114 adults found that for every 10-gram increase in soluble fiber intake per day, participants lost 3.7% of their bellies). fat over a five-year period, even without any other changes in diet or exercise (30). Another review also found that increasing fiber intake promoted feelings of fullness and reduced 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 a weight loss of nearly 4.4 pounds (2 kg) over a four-month period (3). Refined carbohydrates also tend to have a higher glycemic index, which can cause spikes and drops in blood sugar levels, leading to increased hunger). Studies show that a diet rich in refined carbohydrates may be associated with increased abdominal fat (33, 3).
Conversely, a diet rich in whole grains has been associated with a lower body mass index. and body weight, plus a smaller waist circumference (3.A study in 2,834 people also showed that people with a higher intake of refined grains tended to have a higher amount of abdominal fat, which promotes diseases, while people who ate more whole grains tended to have a lower amount (3). For example, a review of 16 studies found that the more aerobic exercise people did, the more belly fat they lost (3). Other studies have found that aerobic exercise can increase muscle mass and decrease abdominal fat, waist circumference and body fat (38, 39, 40).
The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and stimulates the breakdown of fatty acids (4). In fact, studies show that caffeine intake can temporarily increase energy expenditure and improve metabolism by 3 to 11% (43, 4). A large study involving more than 58,000 people found that increased caffeine intake was associated with lower weight gain over a 12-year period (4). Another study found that higher caffeine intake was related to a higher rate of success in losing weight (between maintaining weight loss).
2,623 people (4) also experienced a 17% reduction in abdominal fat and a significant decrease in waist circumference (4). According to one study, doing HIIT helped people burn up to 30% more calories than other types of exercise, such as biking or jogging, in the same amount of time) (4.For an easy start with HIIT, try alternating between walking and jogging (or running for 30 seconds straight). In fact, gut bacteria have been shown to play a role in everything from immunity to mental health (4). A review of 15 studies showed that people who took probiotics experienced significantly greater reductions in body weight, fat percentage and body mass index compared to those who took a placebo (50).
Another small study showed that taking probiotic supplements helped people who follow a diet high in fat and calories to prevent fat and weight gain (5). A study in 28 people showed that eating yogurt containing the bacteria Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3 to 4% (5). As with other nutrients, such as iodine, an iron deficiency can affect the health of the thyroid gland. This small gland in the neck secretes hormones that regulate metabolism (5).
Several studies have found that low levels of iron in the body may be associated with a deterioration in thyroid function and a disruption in the production of thyroid hormones (54, 55, 5). Common symptoms of hypothyroidism or decreased thyroid function include weakness, fatigue, shortness of breath, and weight gain (5). Likewise, an iron deficiency can cause symptoms such as fatigue, dizziness, headaches, and shortness of breath. (5).
One study even found that when 21 women received iron treatment) due to their deficiency, they experienced reductions in body weight, waist circumference, and body mass index (5). They found that fasting every other day for a period of 3 to 12 weeks reduced body weight by up to 7% and reduced body fat by up to 12 pounds (5.5 kg) (60). Studies have shown that rapid weight loss results in more muscle loss than gradual weight loss. Increasing protein intake can also increase feelings of fullness, decrease appetite and reduce calorie intake to help you lose weight (8,.
Fruits, vegetables, legumes, whole grains, nuts and seeds are some examples of fiber-rich foods that can increase fat burning and weight loss. Research has shown that the ketogenic diet is more effective at promoting weight loss than traditional low-fat diets. The ketogenic diet helps promote weight loss by significantly decreasing carbohydrates and increasing protein and healthy fats. Increasing fiber intake by eating foods such as fresh fruits, vegetables, and legumes can increase fat loss, feelings of fullness, and weight loss.
In one study, 245 women who participated in a 6-month weight-loss program increased their chance of successful weight loss by 33 percent because they slept at least 7 hours a night. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. For example, not only are some medications (such as antidepressants and beta-blockers) that have weight gain as a common side effect, but certain medical conditions, such as hyperthyroidism, a condition in which the body does not produce enough metabolism-regulating hormones, can also make it difficult to lose body fat and gain weight more easily. When Johns Hopkins researchers compared the heart effects of losing weight from a low-carb diet with a low-fat diet for six months, each with the same amount of calories, people on a low-carb diet lost an average of 10 pounds more than those who followed a low-fat diet (28.9 pounds vs.
18.7 pounds). Running, walking, biking and swimming are just a few examples of some cardiovascular exercises that can help burn fat and initiate weight loss. .
