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The 12 Best Ways to Lose Body Fat Fast (Effectively & Sustainably)

Lose Body Fat Fast

Losing fat in a quick, healthy, and sustainable way can be tricky. You may find suggestions that are quick but not safe. You may also find tips that are not reasonable or sustainable in your life.

Luckily, we have compiled a list of 12 tips that are quick, simple, and sustainable for almost anyone. More importantly, they are scientifically shown to work in burning fat and maintaining weight loss.

You should be able to implement most, if not all, of these tips into your weekly routine to give yourself a fat-burning boost.

The 12 Best Ways to Lose Body Fat Fast (Effectively & Sustainably)

1) Exercise to Burn Fat

Exercise is the best tip you can implement in your daily routine to quickly and effectively burn fat. The most important aspect of exercise is that you maintain or sustain it daily.

While all forms of exercise are a positive influence on weight loss, studies show that high-intensity interval training (HIIT) is a more effective method of quickly burning fat. These workouts require short, intense bursts of energy followed by quick recovery, or mildly active, periods.

Workouts that include weights and cardio at high intensity burn the most amount of fat in the body. By doing a combination of compound and isolated exercises, you will work the body to its fullest extent and burn more fat in a shorter amount of time.

2) Sleep Away Your Fat

Regular sleep helps improve your testosterone levels

While it may seem counterintuitive, getting around 8 hours of sleep each night can improve your weight loss and your ability to burn fat.

In one study, fat loss was measured along with the amount of sleep per night. Those who slept about 8.5 hours each night for only two weeks lost a little more than twice the amount of weight than those that did not. The increase in fat loss in mass was 60 percent.

Getting too little sleep compromises the effectiveness of your body’s metabolism and ability to burn fat. It also psychology reduces your ability to fight off cravings, and lack of sleep often leads you to eat more.

Sleeping helps you balance and manage hormones in the body, which boosts metabolism and enables you to make healthy food choices.

3) Choose Healthy Drinks

What you drink can significantly impact your levels of fat and how well you can burn fat. Some drinks may pack on the pounds or resist your efforts to lose fat.

The first step to making healthy drink choices is not consuming sugary drinks. Aside from other adverse health impacts, soda and other sugary drinks can add additional, unnecessary calories to your daily caloric intake. You may be just drinking your calories, which adds on the pounds.

Instead, staying hydrated through drinks like water can help you melt off the fat. Studies show that remaining hydrated, especially through the consumption of water, can boost the metabolism and allow you to burn fat more effectively.

Drinks like water will not add extra calories during the day. They will also make you feel less bloated throughout the day.

4) Consume More Fiber to Feel Full and Burn Fat

Aside from helping regulate your digestive system and reducing your chances of bloating during the day, fiber can also help you burn more fat to reach weight loss goals.

Studies show that chemicals in fiber send signals to the brain that increase feelings of fullness. It makes you feel full longer than other foods.

Since you feel fuller, intake of fiber will ultimately reduce your overall energy intake during the day. You will eat fewer calories during the day, which will help you further burn fat. Combined with exercise, the absorption of fiber will help you burn that quickly.

Another benefit shown is a reduced risk of obesity. Fiber is a great way to start burning more fat.

5) Use Caffeine to Help You Burn Fat

coffee can help you lose body fat fast

This tip may be easy to implement in your life since most people drink caffeinated beverages each day. However, there is a reason that most workout and dietary supplements have caffeine as a main active ingredient.

Caffeine can help you burn more fat.

Caffeine is used in workout supplements and boosters to first and foremost help you focus. Caffeine can help you focus and perform at higher intensities during workouts or training routines. It enables you to train longer and at higher intensities, which means you are burning more fat.

However, science offers more benefits. Studies show that caffeine can significantly reduce fat-cell diameters and fat-pads. The study showed a 22 percent reduction of body weight and a 25 percent reduction in fat-cell sizes. Fat-pad sizes were reduced by 6 percent.

It may be a good idea to consume some caffeine before your workouts because it can significantly reduce your fat cell sizes and help you work at higher intensities to reduce fat stores.

6) Pay Attention to the Bacteria in your Gut

While it may not seem glamorous to think about the bacteria and microorganisms in your gut, considering the ecosystem of bacteria in your gut can significantly change the direction of your weight loss journey.

You often hear the word probiotic. This refers to all the bacteria in your digestive system, from your stomach to your intestines, that play a positive role in your health.

The good bacteria in your gut does a few different things. A right balance of microbes in your gut can help reduce inflammation and reduce inflammatory diseases. It can even reduce risk or symptoms of asthma, inflammatory bowel disease, and noncommunicable diseases.

Aside from this, a right balance of probiotics reduces your risk of obesity and improves the immune system.

While it is still an area that needs to be explored, early studies show that certain probiotics can help the body regulate hormones, boost metabolic processes, and regulate hormones that affect food choices and food consumption.

It may be a good idea to start thinking about the health of your gut to help you shed that extra and unwanted fat.

7) Try a High-Protein Diet

protein intake

Numerous studies have shown links between the importance of protein intake and weight loss. Most studies show that the consumption of protein can reduce overall caloric intake and improve metabolic rates.

One study shows all of the positive effects of protein on the body. Protein contains peptide YY (or PYY). This hormone affects hunger significantly.

It first increases water absorption, which makes you more hydrated. It also sends signals to the brain that make you feel full. It then sends signals to the pancreas and intestine that slow down the movement of food.

Therefore, protein makes you feel full for a significantly longer time, which means you have fewer cravings and may eat less overall throughout the day.

It also has been shown to increase thermogenesis and increase metabolic rates. Consuming protein can increase the expenditure of energy during rest. It can also improve blood pressure.

8) Eat More Fatty Fish

You may find that eating fatty fish can help you lose some extra pounds. Despite the term “fatty fish,” these kinds of fish are rich in nutrients that your body needs and can use to shed some pounds.

Fatty fish contain a large amount of omega-3 fats. Aside from helping fight depressing, and improving heart health, omega-3 can minimize abdominal fat and fat housed around the organs, like the liver. The reduction of these fats also reduces the risk and symptoms of type 2 diabetes.

Fatty fish

Studies show that the fatty acids in fish can help manage cardiovascular health. These fatty acids can help boost metabolic processes, blood pressure, and it can help fight lipids and fat.

Getting around three servings of fatty fish per week, or taking fish oil, can help reduce liver and belly fat. This is an easy tip to add to your weekly routine. Consuming fatty acids from fish or fish can also improve your overall health and can even reduce the risks of dementia and arthritis.

9) Try Some Cups of Green Tea Each Day

Green tea is often used as an herbal remedy, or it is used for its medicinal properties. It is also great for weight loss. Several studies have proven the overall and specific health benefits of drinking green tea.

Green tea can help boost metabolism, as it interacts with and improves genes related to metabolic processes and energy expenditure. Green tea compounds can send signals to the brain that suppress hunger and make you feel full. Therefore, you will take in less energy during the day while seeing weight loss.

Aside from helping with bloating during the day, it decreases weight circumference. Studies show that green tea drinkers over two weeks reduced weight by 1.8 percent and reduced their waist circumference by 4.4 percent. That is a significant number of just drinking green tea for two weeks.

It also aids in digestion and has anti-inflammatory properties that improve your ability to burn fat while making you feel less bloated during the process.

10) Eat More Fruits and Veggies

Fat-burning Foods & Ingredients

While this may seem like an obvious tip, it is an important one. Fruits and veggies are packed with nutrients that are good for you in general, but they can specifically promote fat burning, weight loss, and weight management.

Fruits and veggies have low-density density energy. This means they have significantly lower calories per gram than other foods. They will not add additional amounts of calories to your daily intake or your overall diet.

More importantly, fruits and vegetables make you fill full and satiate hunger at a low-calorie cost. Since they are low in energy density, you can eat more of them as a snack or during meals. By doing so, you minimize caloric intake while making yourself feel fuller.

In the long run, you will eat less because you can eat more low-calorie fruits and vegetables while not feeling the need to eat other, unhealthier foods. Eating fruits and veggies can also help with portion control, as you will not feel the need to eat more than needed.

One study even found that fruits maybe even more helpful in fat and weight management, at it has a more significant impact on the reduction of adipose in the body. If you are looking to reduce fat, start to look at the fruits you consume.

11) Intermittent Fasting May Help You Lose Fat Quickly

Intermittent fasting is an eating regime where you adjust your eating schedule so that you can only eat within a specific schedule time frame. During a window of time, you can eat, but you cannot eat outside of that window.

Intermittent fasting has been shown to work because most fasters consume fewer calories during the day, and they consume more nutrient-dense and nutrient-rich foods.

Research compiled by Harvard boasts research that shows more than 40 studies that suggest intermittent fasting is useful for weight loss. In addition to this, fasters typically experience a weight loss of 7-11 pounds over ten weeks.

However, after a year, intermittent fasting is used for weight management rather than weight loss.

The studies showed that intermittent fasting improved metabolic rates in users. As the metabolism improves, the body begins to eat away at fat reserves during the fasting periods. This means that you will experience fat burning and weight loss a little more quickly than other methods.

Intermittent fasting has numerous other health benefits, but it is primarily used for its effectiveness in weight loss and weight management.

12) Beat Your Addictions and Kick Your Cravings to Burn Fat Quick

cravings and addictions

We all have our food weaknesses. It may be chocolate, candy, donuts, or French fries. Whatever your craving or weakness maybe, those weaknesses are directly working against your fat-burning goals.

It is difficult to kick cravings and addictions. This is because addictions and cravings work similarly to addictions to substances like alcohol or opioids. Research shows that when you consume your cravings, especially sugar, chemicals are released in the brain that is similar to addictive drugs.

Your body begins to build a dependence on the food you crave or are addicted to.

It is challenging to beat cravings because dopamine in the “reward’ part of your brain is creating a positive response to the food you crave. You want to eat the food again, and you crave it still because it makes you happy and it makes you feel good.

Often the food we crave is high in sugar or bad fats. These cravings specifically sabotage you and your weight goals.

An easy way to burn fat quickly is to kick your cravings and ignore your food addictions. With time, effort, control, you can overcome addiction and reduce fat quickly.

Burning Fat Fast with These Quick and Easy Tips

These tips may not seem groundbreaking, but they are simple precisely because they are achievable by almost anyone. These tips require minimal effort and minimal change or disruption to your daily routine.

More importantly, all of these tips are sustainable with effort and consistency. Others may offer you quick fixes, but these suggestions and methods are aimed to help you both improve fat burning and maintain your weight goals.

These can help you manage weight, not just lose it.

Increasing your metabolic processes and ability to burn fat and lose weight does not have to be unhealthy or unsustainable. Once you implement these twelve tips, you will find that maintaining these habits and choices is straightforward and almost natural.

Give some of these a try, and you may finally reach your fat burning and weight goals.

 

References

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Burton-Freeman, B. (2000). Dietary fiber and energy regulation. Journal of Nutrition, 130, https://www.ncbi.nlm.nih.gov/pubmed/10721886

Jung, UJ., et al. (2008). n-3 Fatty acids and cardiovascular disease: mechanisms underlying beneficial effects. American Journal of Clinical Nutrition, 87(6). https://www.ncbi.nlm.nih.gov/pubmed/18541602

Harvard School of Public Health. (2019). Diet Review: Intermittent Fasting for Weight Loss. Nutrition Source, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/

Mazloom, K. (2019). Probiotics: How Effective Are They in the Fight against Obesity? Nutrients, 11(2). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412733/

Mousavi, A., et al. (2013). The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. Journal of Research and Medical Science, 18(12): 1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/

Mulhollem, J. (2014). Research suggests that green tea, exercise boost weight loss, health. Penn State News, https://news.psu.edu/story/310179/2014/04/02/research/research-suggests-green-tea-exercise-boost-weight-loss-health

Nedeltcheva, A. (2011). Insufficient sleep undermines dietary efforts to reduce adiposity.  Annals of Internal Medicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/.

Rada. P., Avena, N.M., & Hoebel, B.G. (2005). Daily bingeing on sugar repeatedly releases dopamine in the accumbens shell. Behavioural Neuroscience. https://www.sciencedirect.com/science/article/abs/pii/S0306452205004288

Soenen, S., et al. (2013). Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass. Journal of Nutrition, 143(5). https://www.ncbi.nlm.nih.gov/pubmed/23446962

Thornton, S. N. (2016). Increased Hydration Can Be Associated with Weight Loss. Frontiers in Nutrition, 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

Wilcox, AR. (1982). The effects of caffeine and exercise on body weight, fat-pad weight, and fat-cell size. Medicine Science and Sports Exercise, 14(4). https://www.ncbi.nlm.nih.gov/pubmed/7132651

Zhijie, M. Y. (2018). Fruit and vegetable intake and body adiposity among populations in Eastern Canada: the Atlantic Partnership for Tomorrow’s Health Study. BMJ Open, 8(4). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5898328/

 

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