Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.
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
2. Follow a High-Protein Diet
Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
SUMMARY: Eating more protein may be associated with a lower risk of belly fat. Increasing your protein intake can decrease appetite, lower calorie intake and preserve muscle mass.
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.
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 (10).
Another study showed that better sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program (11).
4. Add Vinegar to Your Diet
Vinegar is well known for its health-promoting properties.
Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite (15).
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.
However, if drinking vinegar straight doesn’t sound appealing, you can also use it to make dressings, sauces and marinades.
SUMMARY: Vinegar may help increase feelings of fullness, decrease calorie intake and lower body fat.
5. Eat More Healthy Fats
Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger (17).
Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fatthat may have beneficial effects on fat burning.
However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.
6. Drink Healthier Beverages
Swapping out empty-calorie drinks for some healthier selections is one of the easiest ways to increase fat burning.
Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat (22).
Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.
Instead, opt for calorie-free beverages like water or green tea.
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 (29).
One study of 1,114 adults found that for each 10-gram increase in soluble fiber intake per day, participants lost 3.7% of their belly fat over a five-year period, even without any other changes in diet or exercise (30).
Another review also 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.
SUMMARY: A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater 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.
One study in 2,834 people also showed that those with higher intakes of refined grains tended to have a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to have a lower amount (36).
For the best results, reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats.
SUMMARYRefined carbs are low in fiber and nutrients. They may increase hunger and cause spikes and crashes in blood sugar levels. Consuming refined carbs has also been associated with increased belly fat.
9. Increase Your Cardio
Adding cardio to your routine may be one of the most effective ways to enhance fat burning.
10. Drink Coffee
Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason.
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.
11. Try High-Intensity Interval Training (HIIT)
Studies show that HIIT can be incredibly effective at ramping up fat burning and promoting weight loss.
One study found that young men performing HIIT for 20 minutes three times weekly lost an average of 4.4 pounds (2 kg) of body fat over a 12-week period, even with no other changes to their diet or lifestyle.
They also experienced a 17% reduction in belly fat as well as a significant decrease in waist circumference (47).
HIIT may also help you burn more calories in a shorter amount of time than other forms of cardio.
For an easy way to get started with HIIT, try alternating between walking and jogging or sprinting for 30 seconds at a time.
You can also cycle between exercises like burpees, push-ups or squats with a short rest period in between.
SUMMARY: HIIT can help increase fat burning and burn more calories in a shorter amount of time than other forms of exercise.
12. Add Probiotics to Your Diet
Probiotics are a type of beneficial bacteria found in your digestive tract that have been shown to improve many aspects of health.
One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight, fat percentage and body mass index compared to those who took a placebo (50).
Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss.
Taking supplements is a quick and easy way to get in a concentrated dose of probiotics every day.
13. Increase Your Iron Intake
Iron is an important mineral that has many vital functions in the body.
Similarly, a deficiency in iron can cause symptoms like fatigue, dizziness, headaches and shortness of breath (58).
Unfortunately, many people don’t get enough iron in their diets.
Women, infants, children, vegans and vegetarians are all at a higher risk of iron deficiency.
You can find iron in meat, poultry, seafood, fortified grains and cereals, leafy green vegetables, dried fruits and beans.
SUMMARY: A deficiency in iron may be associated with impaired thyroid function and can cause symptoms like fatigue and shortness of breath. One study found that treating iron deficiency aided in weight loss.
14. Give Intermittent Fasting a Shot
One review looked at the effects of intermittent fasting, including alternate-day fasting — a method that involves alternating between days of fasting and eating normally.
There are several different types of intermittent fasting, including some where you eat only on certain days of the week and others where eating is restricted to specific hours of the day.
Find a variation that fits in with your schedule and lifestyle and don’t be afraid to experiment to find what works best for you.
The Bottom Line
There are plenty of options available to help you shed excess fat and improve your health.
Be sure to pair these simple tips with a nutritious, well-rounded diet and active lifestyle to simultaneously boost fat breakdown and improve your overall health.
(Adapted) Originally published by healthline.com, authored by Rachael Link
More Weight Loss Tips (Backed by Science)