Whether you’re looking to kick start a new, healthy lifestyle or searching for a way to ramp up your existing routine, here are 15 easy ways to burn more fat and reach your goals faster!
1. Strength Training
Strength training involves lifting weights that can help gain lean muscle over time, which has various benefits including burning more fat. When combined with aerobic exercise, strength training can have a great effect on your health and figure.
2. Sleep More
On average, you should be getting seven to nine hours of good sleep a night. Anything less than that could lead to sleep deprivation, which can make it difficult to burn fat or maintain your weight.
3. Eat More Protein
Including high protein food options in your diet can help reduce your appetite and burn more fat. A diet full of good protein will help you feel full, preserve your metabolism and reduce your calorie intake to aid in weight loss.
4. Fill Up with Fiber
Studies have shown that the more fiber you eat, the less you weigh. Fiber tends to fill you up and leave you feeling satisfied for long periods of time, and you can find it in lower calorie foods like fruits and vegetables. Your goal should be to consume between 25 and 30 grams of fiber daily.
5. Cut Down Carbs
Stay away from refined carbs like pastries, pastas and processed foods that are low in fiber and nutrients. These foods can cause spikes and crashes in blood sugar levels and they’re associated with increased belly fat.
6. Do More Cardio
Cardio is one of the most common forms of exercise and is the best type to train your heart and lungs. Adding cardio to your routine is one of the most effective ways to enhance fat burning.
7. Try High Intensity Interval Training
High intensity interval training (HIIT) is a type of exercise that pairs quick bursts of activity with short recovery periods that keeps your heart rate elevated. HIIT exercises are incredibly effective at ramping up fat burning and promoting weight loss.
8. Stay Hydrated
Whether you’re looking to burn fat or not, it’s very important to drink enough fluids every day and stay hydrated. Stick to water as much as you can and avoid high-sugar and high-calorie beverages like juice and soda. Feeling hungry can also sometimes be a sign of dehydration, so before you reach for a snack in between meals down a glass of water and wait 15 minutes to see if you’re still feeling hungry.
9. Stop Eating Earlier in the Day
There’s nothing worse than snacking at night, so it’s a good idea to stop eating for the day around sundown. If you finish eating for the day earlier you will feel better at bedtime, you could fall asleep easier and sleep better and you’ll burn more fat during the day when your body knows to expect the calories.
10. Eat Fish
The fatty acids and omega 3’s found in fish like salmon have a strong ability to decrease harmful inflammation in your body which can lead to obesity. You can also get these essential nutrients from foods like nuts and seeds.
11. Take Probiotics
When your gut is healthy and full of good bacteria you will be able to keep your weight under control better. Certain probiotics can also help weight loss by regulating your appetite and fat storage. You can get a healthy dose of probiotics from live culture yogurt and certain supplements.
12. Be an Early Bird
Studies show that getting a workout in first thing in the morning can burn more fat than hitting the gym later in the day.
13. Intermittent Fasting
Intermittent fasting is an eating pattern that involves toggling between periods of eating and fasting. There are various options of intermittent fasting to look into including alternating days between fasting and eating normally, limiting the time of day you eat and cutting your calorie intake.
14. Power Down Devices
The blue light in our phones and tablets can really mess with our circadian rhythm – our internal clock. This blue light can make it difficult to sleep and can increase your risk of obesity.
15. Stay Cool
Recent studies show that working out in colder temperatures can actually help you burn calories and burn fat fast. Even setting the thermostat in your home lower could help trigger a change in your body to transform fat into the kind that you can burn quick.