10 Ways to Burn Fat Fast

Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging. In addition to diet and exercise, numerous other factors can influence weight and fat loss. Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.

Here are 14 of the best ways to burn fat quickly and promote 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. 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. 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. Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.

2. Follow a High-Protein Diet

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. One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss. Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss. 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.

3. Squeeze in 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. 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. 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.

4. Add Vinegar to Your Diet

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. One study found that consuming 1–2 tablespoons of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period. Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite. 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.

5. Eat More Healthy Fats

Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness. Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger. 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. Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may have beneficial effects on fat burning.

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. Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat. Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat. Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check. 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. According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation. One study 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. 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. During processing, refined grains are stripped of their bran and germ, resulting in a final product that’s low in fiber and nutrients. Studies show that a diet high in refined carbs may be associated with increased belly fat . Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference. For the best results, reduce your intake of refined carbs 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

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. Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat. Running, walking, cycling and swimming are just a few examples of some cardio exercises.

10. Drink Coffee

Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason. The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids. In fact, studies show that caffeine intake can temporarily increase energy expenditure and enhance metabolism by 3–11%. One large study found that higher caffeine intake was linked to a higher rate of success with weight loss maintenance among 2,623 people. To maximize the health benefits of coffee, skip the cream and sugar. Instead, enjoy it black or with a small amount of milk to prevent the extra calories from stacking up.