In the span of three years, nearly 50% of all US adults tried to lose weight. Learning how to burn fat is easier for some than others, though.
If you want to slim down or improve your overall health, learning how to burn body fat is essential. Diet, exercise, and other factors can all play a part. With these 14 tips, you won’t have to struggle through the process.
Instead, you can meet your weight-loss goals and say goodbye to that stubborn fat!
Discover how to burn belly fat and lose weight with these 14 simple methods today.
Table of Contents
1. Develop a High-Protein Diet
First, let’s take a look at your diet. If you want to burn body fat this year, you’ll need protein. Protein can reduce your appetite, curbing costly cravings.
In fact, eating more high-quality protein could reduce your risk of developing future belly fat, too. Eating proteins can also help you preserve muscle mass. It could boost your metabolism as you learn how to burn fat, too.
Try to incorporate a healthy serving of high-protein foods into your daily diet. Protein-rich foods include:
- Eggs
- Tuna
- Broccoli
- Lean beef
- Cottage cheese
- Almonds
- Quinoa
- Lentils
- Greek yogurt
- Milk
- Oats
- Fish
- Peanuts
- Brussels sprouts
- Shrimp
- Pumpkin seeds
- Whey protein supplements
- Chicken breast
- Ezekiel bread
Adding these foods to your routine could decrease your appetite, which could lower your calorie intake. Make a note of how your body responds to new foods as you incorporate them into your diet.
2. Start Lifting Weights
If you want to start getting rid of fat this year, replace it with muscle! Consider adding strength training to your routine.
Strength training involves contracting muscles against resistance. Then, you can increase your strength and build your muscle mass. You can start lifting weights and doing body-weight exercises.
Strength training can reduce your visceral fat. Visceral fat surrounds the organs in the belly. Too much visceral fat could put your future health at risk.
Combining strength training and aerobic exercise is more effective at reducing belly fat than aerobic exercise alone. Consider adding both forms of exercise to your workout routine.
You can also use resistance training to preserve fat-free mass. It could increase the number of calories your body burns, even when you’re at rest.
According to one study, 10 weeks of resistance training could increase calories burned at rest by 7%. It could reduce fat weight by 4 pounds, too.
Try using gym equipment and lifting weights more often this year. You can also work with a trainer to develop a strength training routine.
3. Consume More Vinegar
While it might not seem like the most fun, incorporating vinegar into your diet is a great way to learn how to burn fat.
Vinegar can benefit your blood sugar control and heart health. It could boost fat burning, too. In one study, adding 1 to 2 tablespoons of vinegar daily reduced:
- Belly fat
- Average waist circumference
- Bodyweight
It could help boost feelings of fullness to curb your appetite, too. You could reduce your daily calorie intake as a result.
Consider diluting apple cider vinegar with water and drinking it with meals throughout the day. You can also add vinegar to your diet as a dressing or marinade.
4. Try HIIT
High-intensity interval training (HIIT) is a combination of exercises. They’re quick bursts of activity paired with short recovery bursts. HIIT can keep your heart rate elevated.
Elevating your heart rate can help you burn body fat and lose weight.
According to one study, the optimal heart rate for burning fat is between 60.2% and 80%. However, the rate could vary based on your age. Hitting your optimal fat-burning heart rate could help you discover how to burn fat.
You could decrease your waist circumference and belly fat. You might burn more calories in a shorter amount of time than using other forms of cardio, too.
In fact, HIIT could help you burn 30% more calories than using any other form of exercise.
5. Fill Up With Fiber
Soluble fiber absorbs water. It also takes some time to work through your digestive tract. You could feel fuller longer as a result.
Consider adding high-fiber foods to your diet. They could protect you from fat accumulation and weight gain. These foods include:
- Pears
- Strawberries
- Avocado
- Apples
- Raspberries
- Bananas
- Carrots
- Beets
- Broccoli
- Artichokes
- Lentils
- Brussel sprouts
- Almonds
- Chia seeds
- Sweet potatoes
- Dark chocolate
Fiber will decrease feelings of hunger by promoting fullness. You can decrease your calorie intake as a result.
6. Choose Healthy Fats
As you start making adjustments to your diet for getting rid of fat, consider the fats you’re consuming. Eating healthy fats could promote feelings of fullness.
Healthy fats include olive oil, seeds, coconut oil, avocado, and nuts.
Unhealthy fats like trans fat can increase your belly fat, waist circumference, and body fat.
It’s important to note that healthy fat is high in calories. Try to avoid eating more fat overall.
7. Reconsider Your Beverages
Take a look at the beverages you consume each day. Try to minimize sugar-sweetened beverages like juice and soda. Alcohol is high in calories, too.
It could also lower your inhibitions, leading to overeating.
Instead, try to drink more water and green tea. Green tea could boost your metabolism.
8. Increase Cardio
As you start learning how to burn fat, don’t forget to evaluate your workout routine. Consider adding more aerobic exercise to your routine. Cardio trains the heart and lungs while enhancing fat burning.
You can increase muscle mass while decreasing:
- Body fat
- Waist circumference
- Belly fat
Try adding 150 minutes of moderate-intensity aerobic activity (or 75 minutes of vigorous activity) to your week.
9. Reduce Refined Carbs
As you make adjustments to your diet for getting rid of fat, try to reduce your intake of refined carbs. Refined grains are stripped of bran and germ. They’re lower in fiber and nutrients as a result.
They also have a higher glycemic index. Refined carbs could spike and crash your blood sugar levels. You’ll experience increased hunger after eating refined carbs.
Instead, try to eat more whole grains. Whole grains could lower your body weight and body mass index. You can accomplish a smaller waist circumference, too.
Try eating more oats, barley, wheat, and quinoa.
10. Drink Coffee
Did you know caffeine is a primary ingredient in many fat-burning supplements?
Caffeine can stimulate your central nervous system. It could increase your metabolism. It might boost the breakdown of fatty acids, too.
Try drinking coffee in the morning. You might have an easier time accomplishing your weight loss maintenance goals.
Try to skip the cream and sugar when you pour your daily cup of coffee, though. Otherwise, the calories will start stacking up.
11. Schedule More Sleep
Though drinking coffee can help you burn belly fat, it’s important not to overdo it. Otherwise, drinking coffee might impact your ability to sleep. You need sleep to prevent weight gain.
Improving your sleep quality and getting at least seven hours of sleep can increase successful weight loss by 33%. Otherwise, a lack of sleep could contribute to hunger hormone alterations. It could increase your appetite and risk of obesity.
Try to get seven hours of sleep each night. Minimize your use of electronic devices. Stick to a regular sleep schedule, too.
12. Try Probiotics
Probiotics are beneficial bacteria. They’re found primarily in your digestive tract. They could benefit different areas of your health.
In fact, your beneficial gut bacteria might play a part in your mental health, immunity, and more. They could help keep your weight under control. They might boost your fat burning, too.
Consider taking probiotic supplements like mega mucosa. Otherwise, consume yogurt containing strains like Lactobacillus fermentum or Lactobacillus amylovorus.
You can add other probiotic-rich foods to your diet, too. These include kombucha, kimchi, natto, and tempeh.
13. Consider Fasting
Intermittent fasting involves alternating between periods of fasting and eating. Fasting could help enhance your fat and weight loss.
In fact, alternate-day fasting over a period of 3 to 12 weeks could reduce body weight by up to 7%. It might decrease body fat by up to 12 pounds, too.
There are different types of fasting methods. Consider working with a nutritionist or trainer to determine which method works for you.
14. Increase Iron
An iron deficiency could impact your thyroid gland health. Your thyroid gland regulates your metabolism. If you have low levels of iron in the body, it could indicate impaired thyroid function.
Your body might struggle to produce necessary thyroid hormones as a result.
If you have decreased thyroid function (hypothyroidism), you could experience:
- Fatigue
- Weakness
- Shortness of breath
- Weight gain
Iron deficiency can also cause headaches, shortness of breath, fatigue, and dizziness.
If these symptoms sound familiar, consider getting tested for an iron deficiency. Otherwise, a deficiency could impact your metabolism and energy. You could struggle to get through your workouts or burn belly fat.
Make sure you’re getting enough iron in your diet. Meat, seafood, and leafy greens are high in iron.
Otherwise, add an iron supplement to your routine. You can explore Wilsonsupplements.com to find the supplements you need.
How to Burn Fat: 14 Tips for Shedding Excess Pounds
Learning how to burn fat doesn’t have to feel like a challenge. Instead, give these 14 tips a try. These tips could help you burn belly fat with ease.
Say goodbye to those extra, unwanted pounds with these tips today!
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