Running, walking, biking and swimming are just a few examples of cardiovascular exercises. Studies show that the more aerobic exercise people do, the more body fat they tend to lose. 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). Another small study showed that eating for just an eight-hour period each day helped reduce fat mass and maintain muscle mass when combined with resistance training (6) There are no fads or “quick fixes” here, at all.
When it comes to learning how to lose body fat, information overload is a real thing. One diet suggests drastically reducing calories, while another suggests exercising a lot in the gym and consuming protein powder. By the way, both approaches need to be changed. A balanced method will always be the most sustainable.
Our job is to help you identify the best way to safely reduce your body fat percentage to a healthy range without jeopardizing your physical or mental health. Seriously, we need body fat to function. It's a literal fact of life. Nicola Addison, physiotherapy and wellness expert at Healthspan, explains why.
The fact that it helps regulate certain hormones also plays an important role in keeping our menstrual cycles happy and healthy. Calipers, a traditional method for measuring fat, work by pinching fat in certain areas of the body (triceps, chest, quadriceps, waist, etc.) and measuring the thickness of the skin fold. For example, the amount of fat we carry around our waistlines can increase the risk of serious health problems, such as heart disease, diabetes, strokes and high blood pressure. For more specific concerns, find out how to lose belly fat and get rid of back fat.
Then, at the other end of the scale, are body composition measurement machines, such as DEXA and other 3D scanners. These devices work through something called bioelectrical impedance analysis, the speed at which an electrical current can travel through the body. Remember that you don't want to get on the scale every day. Use once a week at the same time of day.
This will help you maintain consistency in your follow-up. Weight loss takes into account any weight you've lost. This can include water, weight and muscle mass, as well as whether or not you went to the bathroom that day. It is a generic term for referring to the number on the scale that goes down, regardless of its origin.
However, fat loss only takes into account body fat. This approach is more reliable if you're trying to tone up without losing muscle mass in the process. Because who wants to lose weight but also lose strength and functionality? First, losing body fat too quickly due to an intensive diet, restrictive eating habits, or excessive exercise can have an adverse effect on hormones and mental health, not to mention that it can cause an uptick in weight gain. If you're trying to find the fastest way to lose weight (or burn fat fast), take a moment to check it out.
Ask yourself why speed beats sustainability when it comes to having a healthier body and life to date. Rome wasn't built in a day, my friend. Lowering the body fat percentage scale has many more nuances than exercising for 30 minutes every day. In fact, the components that make up your fat loss approach are all very important.
From what you eat to how you move, sleep, (don't) stress and where you are in your cycle, it will all have an effect on your ability to lose fat. Read on for his complete guide to losing body fat for good. If you're trying to lose body fat, there's a method that could help you eat your cake and also eat it from time to time: calculate and count your macros. Macro counting, a nutritional technique popularized by bodybuilders, has since become widespread, and millions of people include their daily meal in applications such as MyFitness Pal.
Not sure what each macro is responsible for? Well, broadly speaking, protein is the cornerstone of muscle mass growth and repair, fat regulates the production and secretion of healthy hormones, and carbohydrates provide energy. Our comprehensive guide to macro counting will clearly explain which foods make up each macro, as well as which foods to focus on for each of them. If you don't like counting calories or keeping track of meals and prefer to take a more intuitive approach to losing fat, Rabess suggests making small changes gradually. Contrary to what dietary culture would have you believe, eliminating entire food groups is a bad idea, he adds.
However, they can quickly add up to the equivalent of a few extra snacks or a small meal if you drink on a regular basis. In addition, alcohol can affect sleep and how efficiently the body can repair itself. Processed foods, not as nutrient-dense and generally quite tasty, tend to contain a lot of calories without the satiety of foods richer in nutrients, such as lean proteins, vegetables and candies such as dark chocolate rich in antioxidants. Other findings from the Harvard School of Public Health found that, although strength training is more successful than cardiovascular sweat sessions, the combination of the two had the best effects for fat loss.
The reality is that both have their benefits and should be part of your weekly exercise routine. Regular strength training should be the cornerstone of most fitness routines, regardless of your goal. Because, in addition to helping build muscle, the benefits of strength training include reducing cholesterol, improving posture and bone density, reducing the risk of injury and better body composition. In addition, building muscle tissue can help accelerate metabolism and burn fat more efficiently.
However, keep in mind that working at high cardiovascular intensity may mean that you're likely to burn your body's muscles or protein stores, rather than fat, as an energy source. Have you ever heard of heart rate zones? That's the range where your heart rate must be in order to use fat as a fuel source. In general terms, this represents approximately 70% of your maximum heart rate (do 220 minus your age to find yours) and favors low-intensity work. The activity that favors the low intensity sweet spot is NEAT exercise.
NEAT, a method of movement much appreciated by physiotherapists, is how to burn fat and maintain your efforts at a good pace. NEAT, which describes everything you do that isn't exercise, stands for Non-Exercise Activity Thermogenesis and represents a large part of the amount of calories you burn per day (also known as your total daily energy expenditure or TDEE). From washing the car to walking the dog to running up the stairs, keeping your body moving throughout the day is key. To learn how to increase your NEAT levels and why it's a secret weapon for losing fat, read our detailed NEAT exercise explainer.
Some other factors that influence how long it might take you to lose body fat are genes (thank you, mom and dad) and sleep, which is surprisingly another big problem: just 3 hours less per night resulted in 55% lower body fat loss for the participants in this study. Since there are so many variables that make it so difficult to set a schedule, it's best to focus on how you can help your body by making lifestyle adjustments that encourage body fat loss; work on your nutrition, combine it with your exercise routine and sleep through the night. Although technically this varies a lot depending on the same factors mentioned above, there is a slightly more approximate range that you can aim for to successfully maintain fat loss. According to the Centers for Disease Control and Prevention (CDC), people who lose about 1 to 2 pounds per week are the most successful at losing body fat.
Since 1 to 2 pounds per week turns into 4 to 8 pounds (1.8 kg - 3.6 kg) per month, we've created a rough guide to a safe and sustainable amount of body fat you can lose in a month; don't forget to adapt it based on your health, fitness and comfort levels. If you have higher levels of body fat and are looking to reduce them, trying to do it in a short period of time, such as a week, isn't the safest or most sustainable way to do things. So, in short, you can't lose body fat in 7 days by a significant amount. The best thing to do is to focus your nutrition and exercise as mentioned above, rest properly, and manage stress.
In the luteal phase (the second half), estrogen starts to decrease, which means more cravings, and high-intensity training can be more difficult. So this is the time to take some slack. The relationship between exercise and menstruation is interesting and is experienced differently for each person. Regardless of how you approach it, you should know that some days you're going to have to be a little nicer to yourself, and that's okay.
This type of stress (and chronic stress, in particular) can cause the body to retain fat due to annoying stress hormones, such as cortisol. Taking care of sleep hygiene and setting limits with work, rest and free time is important to staying in a place where your body feels safe and comfortable enough to lose fat. So you're happy with your body fat levels, but now you want to maintain them. Surprisingly, you may need to increase the amount of calories you eat, since you'll need more food to maintain the muscle tissue you've developed.
Sites like Healthy Eater can help you calculate the best macros for maintenance. Do you have all that? Are you ready to meet some training, nutrition and hydration goals at home? Of course you are. When it comes to cardiovascular exercise, the most effective method to eliminate fat is, without a doubt, to use high-intensity intervals. Because, once again, for HIIT to be effective, you need your heart rate to reach that maximum range of 80 to 90% during periods of work.
This can be too much if you're just starting out. Running, walking, biking and swimming are just a few examples of some cardiovascular exercises that can help burn fat and initiate weight loss. Research has shown that the ketogenic diet is more effective at promoting weight loss than traditional low-fat diets. 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.
This will help you achieve fat loss that lasts a lifetime, it won't put you on a roller-coaster cycle of fat loss and gain. The question of whether cardiovascular or weight training is better for losing fat is a debate that is still ongoing. Fruits, vegetables, legumes, whole grains, nuts and seeds are some examples of fiber-rich foods that can increase fat burning and weight loss. The ketogenic diet helps promote weight loss by significantly decreasing carbohydrates and increasing protein and healthy fats.
Certain probiotic strains in the genus Lactobacillus may be especially effective in helping to lose weight and fat. Studies show that HIIT can be incredibly effective in increasing fat burning and promoting weight loss. In a recent review of 15 different studies, researchers found that those who added probiotic supplements to their regular diet showed a decrease in weight and body fat percentage, compared to those who received a placebo. .
