How to Lose Body Fat

If you want to improve your overall health or simply want to lose weight in the summer, burning excess fat can be very difficult. In addition to diet and exercise, many other factors can affect weight and fat loss.

Fortunately, there are many simple steps you can take to increase fat burning quickly and easily.

1. Start Strength Training

Strength training is a sport that requires you to contract muscles to resist resistance. This can strengthen muscle mass and increase strength.

Strength training usually involves lifting weights to gain muscle over time.

Studies have found that strength training has multiple health benefits, especially when burning fat.

One study showed that 12 weeks of aerobic exercise was more effective than aerobic exercise alone compared with aerobic exercise alone.

Resistance training can also help keep fat-free substances, which can increase the calories your body burns when it burns.

Doing weight exercises, lifting weights or using fitness equipment are some easy ways to start strength training.

2. Follow a High-Protein Diet

Including more protein-rich foods in your diet is an effective way to reduce appetite and burn more fat.

In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of abdominal fat.

A high protein diet can help maintain muscle mass and metabolism during weight loss.

Increasing protein intake can also increase satiety, decrease appetite and reduce calorie intake, which can help you lose weight.

Try to include high-protein foods in your diet every day to help increase fat burning.

Protein-rich foods include meat, seafood, eggs, beans and dairy products.

3. Get More Sleep

Going to bed earlier or setting an alarm later can help increase fat burning and prevent weight gain.

A study of 68,183 women showed that women who sleep less than or equal to five hours a night over 16 years are more likely to gain weight than those who sleep more than seven hours a night.

Another study showed that better sleep quality and at least 7 hours of sleep each night increased the likelihood of successful weight loss of 245 women participating in the 6-month weight loss program by 33%.

Lack of sleep can lead to changes in hunger hormones, increased appetite, and an increased risk of obesity.

Although everyone needs a different amount of sleep, sleeping at least 7 hours per night has the greatest benefit in weight loss.

Follow a regular sleep schedule, limit caffeine intake, and minimize the use of electronic devices before going to bed to help maintain a healthy sleep cycle.

4. Eat More Healthy Fats

Although it may seem paradoxical, increasing your intake of healthy fats can actually help prevent weight gain and help you feel full.

It takes time for fat to digest, which can help delay gastric emptying, which reduces appetite and hunger.

One study found that when people drank two tablespoons (30 ml) of coconut oil a day through a weight loss diet, they lost more belly fat than those who received soy oil.

Meanwhile, in human and animal studies, unhealthy types of fat (such as trans fats) have been shown to increase body fat, waist circumference, and belly fat.

Olive oil, coconut oil, avocado, nuts and seeds are just some of the healthy types of fats that have a beneficial effect on fat burning.

Keep in mind, however, that healthy fats are still high in calories, so eat them in moderation. Instead of eating more fat in general, try replacing unhealthy fats in your diet with these types of healthy fats.

5. Drink Healthier Beverages

Switching from sugary drinks to healthier options is one of the easiest ways to increase fat burning.

For example, sugary drinks such as soda and juice contain calories and have little nutritional value.

Alcohol also contains a large amount of calories and has the additional effect of reducing its inhibitory effect, making you more vulnerable to overeating.

Studies have found that simultaneous consumption of sugary drinks and alcohol increases the risk of abdominal fat.

Limiting your consumption of these drinks can help reduce your calorie intake and control your waistline.

Instead, choose a calorie-free drink, such as water or green tea.

In a small 12-week study, drinking 17 ounces (500 ml) of water before meals reduced the weight by 4.4 pounds (2 kg) compared to the control group.

Green tea is another good option. It contains caffeine and is rich in antioxidants, which can help increase fat burning and improve metabolism.

Even replacing one or two high-calorie drinks with a glass of water or a cup of green tea is a simple way to promote fat burning.

6. Eat More Fibers

Soluble fiber absorbs water and moves slowly through the digestive tract, which helps you maintain a feeling of fullness for a long time.

By increasing intake of fiber-rich foods can prevent weight gain and fat accumulation.

More fiber intake can increase satiety and reduce hunger. In fact, an increase in 14 grams of fiber per day is associated with a 10% reduction in calorie intake.

Not only that, but it was also related to a weight loss of nearly 4.4 pounds (2 kg) in four months.

Fruits, vegetables, beans, whole grains, nuts and seeds are some examples of fiber-rich foods that can increase fat burning and lose weight.

7. Increase Your Cardio

Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any exercise that specifically trains the heart and lungs.

Adding aerobic exercise to your daily activities can be one of the most effective ways to improve fat burning.

Studies have found that aerobic exercise can increase muscle mass and reduce abdominal fat, waist circumference and body fat.

I recommend 150-300 minutes of moderate to vigorous exercise each week, or approximately 20-40 minutes of aerobic exercise every day is the best period time for cardio.

Running, walking, biking and swimming are just a few examples of aerobic exercises that can help you burn fat and start losing weight.

8. Try High-Intensity Interval Training (HIIT)

High-intensity interval training (also known as HIIT) is a form of exercise that combines a rapid burst of activity with a short recovery time to keep your heart rate faster.

Studies have shown that HIIT is very effective in increasing fat burning and promoting weight loss.

A study found that young men who performed HIIT for 20 minutes three times a week lost an average of 4.4 pounds (2 kg) of body fat over a 12-week period, even without other changes in diet or lifestyle.

Their belly fat was reduced by 17% and waist circumference was significantly reduced.

Compared with other aerobic exercises, HIIT can also help you burn more calories in less time.

According to a study, performing HIIT can make people burn 30% more calories than other types of sports (such as cycling or jogging) in the same amount of time.

To get started with HIIT in an easy way, try alternating between walking, jogging or running for 30 seconds at a time.

You can also alternate between short-term exercises, such as burpees, push-ups or squats.