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Published : Jun 21, 2019 3 mins read Updated On : Sep 19, 2023

Burning off excess fat can be quite challenging, whether you’re looking to improve your overall health or simply slim down. In addition to major lifestyle changes in diet and exercise, numerous other factors can influence weight and fat loss. There are plenty of simple strategies you can take to increase fat burning, quickly and easily which are as follows:

Start strength training

Strength training is an exercise that requires you to contract your muscles against resistance like weight training. Research shows that it has multiple health benefits, especially when it comes to burning fat in the overall body, burning visceral fat, builds muscle mass and increases strength. It may also help preserve fat-free mass, which can increase the number of calories your body burns at rest.


Follow a high protein diet

Including more protein-rich foods like chicken, eggs, fish, beans, cottage cheese, etc in your diet is an effective way to reduce your appetite and burn more fat. It is found that eating more high-quality protein is associated with a lower risk of belly fat. Also, upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss.

Squeeze in more sleep regularly

Going to bed a bit earlier can help boost fat burning and prevent weight gain. Scientifically, there is an association between getting enough sleep and weight loss. Also, research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity.

Eat more healthy fats daily:

Increasing your intake of healthy fats may actually help prevent weight gain. It takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger. and help you maintain feelings of fullness. Unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies. 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 and weight loss.


Fill up on fiber

Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer, and decreased hunger. Increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.

Go off your on refined carbs

Decreasing your intake of refined carbohydrates may help you lose extra fat. A diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference. Including some smarter carbs options like whole grains, fruits and vegetables have proven to burn fat and accumulate less fat.

Increase your cardio

Cardio may be one of the most effective ways to enhance fat burning. It is found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat. Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day in the form of running, walking, cycling and swimming that can help burn fat and kick-start weight loss.

Drink coffee

Caffeine is a primary ingredient in just about every fat-burning supplements, hydration drinks and for good reason. The caffeine found in coffee and various electrolyte drinks acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids.


Try HIIT exercises

Studies show that HIIT can be incredibly effective at ramping up fat burning and promoting weight loss. Taking pre, during and post workout supplements may help boost more performance and which in turn will help you burn more calories in a shorter amount of time than other forms of cardio.

Sayali Naik
Sayali Naik
Fast&Up Nutrition Consultant

Sayali works with a tons of people and players across the globe and across the sports disciplines, from grassroot to professional Cricketers, Football players, Badminton. Sayali is extremely passio... Read More

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