7 simple ways to burn fat quickly and promote weight loss.

December 18, 2019

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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. Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest.

Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.

Changing Your Eating Habits

You lose weight when you burn more calories than you eat. So the first step to losing weight is eating fewer calories than you take in. The types of fat you consume can impact whether your body chooses to burn fat or store it.

Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat. Cook with olive or canola oil instead of butter or lard. Other sources of healthy fats include nuts, seeds, avocados, fish, and natural peanut butter.

Get more fiber. Fruits that are high in fiber include raspberries, blackberries, mango, and guava. Vegetables that are high in fiber include split peas, lentils, artichokes, and broccoli.

Drink more water. Water is a major player in weight control. It helps flush metabolic waste out of your system, keeping your metabolism running high to quickly burn fat. Water will also keep you feeling full so you don’t overeat. The adequate intake for men is 3 liters of water each day (about 13 cups) while women should drink 2.2 liters per day (about 9 cups).

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Exercise Three to Four Times a Week

Exercise is important part of losing weight and maximizing the amount of fat you burn. To achieve the best fat-burning results, start out by exercising for two hours and 30 minutes each week, then increasing it by 30 minutes every week.

A total body workout consists of at least one of the following compound movements in each workout: an upper body pulling, an upper body pressing, and a squat or deadlift variation.

The lat pull-down / push-up /deadlift is a good example, so is a row / overhead press / squat. There are dozens of different combinations when you consider changes in hand and foot positions and different angles of resistance.

Organize your training plan so each training session during the week consists of different exercises. Repeat those three workouts each week for 4-6 weeks.

Get More Sleep

Adults over 17 should get seven to nine hours of sleep each night, and children from six to 17 should get 10–11 hours. Recent studies shown the sleep deprived or those with sleep disturbances are more likely to be obese than people who get the recommended seven to nine hours. This is because lack of sleep causes changes in metabolism and fat-burning. These tips can help you get a good night’s sleep:

Make sure the room is completely dark with dark curtains or sheets over the window.

Do not eat for at least two hours before going to bed in order to prevent heartburn or an increase in energy when you are trying to go to sleep.

Only use your bed for sleeping and sex. Do not do other activities such as watching TV, reading, listening to music, or working on the computer while you are in bed.

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.

Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day.

Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.

Making Small Lifestyle Changes

Making small lifestyle changes throughout the day will help make your new habits stick. In the end, you will have made a positive change to a healthier lifestyle that you will be able to maintain long-term.

Some small gestures you can make throughout the day to make a healthy lifestyle change include:

Take the stairs instead of the elevator.

Park in the back of the parking lot.

Start a hobby that involves you moving around, like hiking or biking.

Go to a weekly farmer’s market to buy fresh produce.

Start a garden of your own.