1.   Strength training?

Strength training is a form of exercise that forces the body to contract muscles against resistance. This helps build muscle mass and improve muscle strength.14 Best Ways to Burn Fat Fast The most common form of strength training is weightlifting, which is used to build muscle over time. Studies show that strength training offers many health benefits, especially when it comes to burning calories and fat — making it one of the 14 Best Ways to Burn Fat Fast. In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a specific type of fat that surrounds the organs in the abdominal cavity. Another study found that 12 weeks of strength training combined with endurance training was significantly more effective at reducing body fat and belly fat than endurance training alone. Resistance-based strength training can also help maintain muscle mass, which increases resting calorie burn. According to one study, 10 weeks of strength training can increase resting calorie burn by 7% and reduce body fat by 1.8 kg. Lifting weights or using exercise equipment are easy ways to start strength training.

2.     Do you follow a high-protein diet?

Including protein-rich foods in your daily diet is an effective way to reduce appetite and burn more calories.
Many studies have even shown that consuming more high-quality protein is associated with a lower risk of belly fat.14 Best Ways to Burn Fat Fast One study also showed that a high-protein diet can help maintain muscle mass and increase metabolism during calorie burning during weight loss.
A higher protein intake can also promote feelings of fullness, reduce hunger and lower calorie intake, which supports weight loss. Eat several servings of protein-rich foods daily to increase calorie burn. Examples of protein-rich foods that you can include in your diet include meat, seafood, eggs, legumes and dairy products.

3.     Sleep more?

Going to bed a little earlier or setting your alarm a little later can increase calorie burn, support weight loss, and prevent weight gain.
Some studies have found a link between getting enough sleep and weight loss.14 Best Ways to Burn Fat Fast One study of 68,183 women found that those who slept five hours or less per night for 16 years were more likely to gain weight than those who slept more than seven hours per night.
Another study found that good sleep quality – at least seven hours of sleep per night – increased weight loss rates by up to 33% among 245 women participating in a six-month weight loss program.
Research also shows that sleep deprivation can disrupt hunger hormones, increase appetite, and increase the risk of obesity.
Although sleep needs vary from person to person, most studies suggest that getting at least seven hours of sleep per night offers many benefits, especially for weight loss. Maintaining a regular sleep schedule, limiting your caffeine intake, and limiting the use of electronic devices before bed can promote healthy sleep.

4.      Include vinegar in your diet?

Vinegar is known for its health-promoting properties. In addition to its potential benefits for the heart and blood sugar levels, increased vinegar intake may increase fat burning.
One study showed that consuming 1–2 tablespoons (15–30 ml) of vinegar daily for 12 weeks resulted in a reduction in body weight, abdominal fat, and waist circumference.
Additionally, vinegar has been shown to increase feelings of fullness and reduce hunger.14 Best Ways to Burn Fat Fast Another small study in 11 participants found that adding vinegar to their diet reduced their daily calorie intake by up to 275 calories.
There are many ways to incorporate vinegar into your daily diet. Many people dilute apple cider vinegar with water and drink it with meals. Those who don’t want to drink vinegar can use it as a dressing or sauce for dishes like salads.

5.      Do you want to eat more healthy fats?

Although it may seem counterintuitive, increasing your intake of healthy fats can prevent weight gain and promote feelings of fullness. Healthy fats are digested more slowly and can delay stomach emptying, which can reduce appetite and hunger.
A study has shown that a Mediterranean diet rich in healthy fats from olive oil and nuts is associated with a lower risk of weight gain compared to a conventional low-fat diet.
Another small study found that people on a weight-loss diet who consumed two tablespoons (30 ml) of coconut oil daily lost more belly fat than those who consumed soybean oil. 14 Best Ways to Burn Fat FastMeanwhile, human and animal studies have shown that unhealthy fats like trans fats lead to increased body fat, waist circumference, and belly fat.
Olive oil, coconut oil, avocados, and nuts are examples of healthy fats that can help you burn calories and lose weight. However, it’s important to remember that healthy fats are still high in calories, so portion control is crucial. Instead of consuming more fat overall, try replacing unhealthy fats in your diet with these healthy alternatives.

6.      Choosing healthy drinks?

Replacing sugary drinks with healthier alternatives is one of the easiest ways to increase calorie intake.
Sugary drinks like soda and fruit juice are often high in calories and low in nutrients. Alcohol is also high in calories and can reduce inhibitions, sometimes leading to overeating.
Studies have shown that consuming sugary drinks and alcohol increases the risk of belly fat. Avoiding these drinks can help reduce calorie intake and maintain a toned figure. 14 Best Ways to Burn Fat FastInstead, choose calorie-free beverages like water or green tea.
In a 12-week study, participants who drank 500 ml of water before a meal lost 2 kg compared to the control group.
Green tea is a great beverage. It contains caffeine and is rich in antioxidants, both of which can increase fat burning and metabolism. A study of 12 adults found that green tea increased fat burning by 12% compared to a placebo.

7.      Do you want to eat more fiber?

Soluble fiber absorbs water and moves slowly through the digestive system, making you feel fuller longer.
Some studies suggest that a high-fiber diet may help prevent weight gain and fat accumulation. 14 Best Ways to Burn Fat FastOne study of 1,114 adults found that for every 10 grams of soluble fiber consumed per day, participants reduced their belly fat by 3.7% over five years, even without other changes to their diet or exercise.
Another study found that increasing fiber intake promotes feelings of fullness and reduces hunger. Adding 14 grams of fiber per day was even associated with a 10% reduction in calorie intake. It was also linked to a weight loss of almost 2 kg over four months.
Fruits, vegetables, legumes, whole grains, and nuts are rich in fiber. They can increase calorie burning and support weight loss.

8.      Reduce refined carbohydrates?

Eating fewer refined carbohydrates can help you lose excess fat.
During processing, refined grains are stripped of their bran and germ, resulting in a final product that is low in fiber and nutrients. Refined carbohydrates also often have a higher glycemic index, which can lead to fluctuations in blood sugar levels and increased hunger.
Studies show that a diet high in refined carbohydrates is associated with increased belly fat.14 Best Ways to Burn Fat Fast Conversely, a diet high in whole grains is associated with lower BMI, lower body weight, and smaller waist circumference.
A study of 2,834 participants found that people who ate more processed grains were at greater risk of gaining unhealthy belly fat, while people who ate more whole grains were at lower risk.
For optimal results, reduce your intake of refined carbohydrates from baked goods, processed foods, pasta, white bread, and breakfast cereals. Replace them with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.

9.      Do you want to do more cardio?

Cardiovascular exercise, or aerobic exercise, is one of the most popular forms of exercise. This refers to any activity that strengthens the heart and lungs.
Regular cardio exercise is one of the most effective ways to burn calories and lose weight.14 Best Ways to Burn Fat Fast An analysis of 16 studies found that the more aerobic exercise participants did, the more belly fat they lost.
Other studies have shown that cardio can increase muscle mass and reduce belly fat, waist circumference, and total body fat. Most studies recommend 150–300 minutes of moderate to intense exercise per week, or about 20–40 minutes of cardio per day.
Examples of cardio exercises include running, walking, cycling, and swimming. These exercises all help burn calories and promote weight loss.

10. Do you want to drink coffee?

Caffeine is a key ingredient in most fat-burning supplements, and for good reason: It works.
The caffeine in coffee stimulates the central nervous system. It accelerates metabolism and promotes the breakdown of fatty acids.
Studies show that caffeine can temporarily increase energy expenditure and increase metabolism by 3–11%. A large study of over 58,000 people found that increased caffeine consumption over a 12-year period was associated with less weight gain. Another study of 2,623 participants found that higher caffeine intake was associated with successful weight maintenance.
To maximize the health benefits of coffee, avoid cream and sugar. Instead, drink coffee black or add a little milk to avoid extra calories.

11. Would you like to try high-intensity interval training?

High-intensity interval training (HIIT) is a form of exercise that alternates short, intense periods of exercise with recovery periods to keep your heart rate up.
Studies show that HIIT can be very effective at burning calories and promoting weight loss. One study found that young men who did HIIT for 20 minutes three times a week reduced their body fat percentage by an average of 2 kg within 12 weeks, even without making any changes to their diet or lifestyle. They also experienced a 17% reduction in belly fat and a significant reduction in waist circumference.
HIIT can also burn more calories in less time than other forms of exercise. One study found that participants who performed HIIT burned up to 30% more calories in the same amount of time than other activities like cycling or running.
To start with HIIT, try alternating between walking and sprinting or jogging for 30 seconds each.

12. Include probiotics in your diet?

Probiotics are beneficial bacteria in the human gut that are known to improve health in a variety of ways.
Gut flora plays an important role in immune function and mental health. Increasing your intake of probiotics through food or supplements can increase fat burning and help you control your weight.
A review of 15 studies found that people who took probiotics experienced significant reductions in body weight, body fat percentage, and BMI compared to those who took a placebo. Another small study found that probiotic supplements helped prevent weight gain in people who followed a high-fat, high-calorie diet.
Certain probiotic strains, such as those from the genus Lactobacillus, may be particularly effective for weight loss and fat reduction. A study in 28 participants found that consuming yogurt containing Lactobacillus fermentum or Lactobacillus reduced body fat by 3–4%.
You can easily incorporate probiotics into your daily diet through supplements or by incorporating fermented foods like kimchi and sauerkraut.

13. Ensure sufficient iron intake?

Iron is an essential mineral that performs many important functions in the body.
Iron deficiency can affect the health of the thyroid gland. The thyroid is a small gland in the neck that secretes hormones that regulate metabolism.
Treating iron deficiency can improve metabolism and combat fatigue, leading to increased physical activity. One study found that 21 women who treated their iron deficiency reduced their body weight, waist circumference, and BMI.
Unfortunately, many people don’t get enough iron from their diet. Women, infants, children, and vegetarians are especially at risk. To meet your iron needs, you can include foods such as meat, poultry, fish, fortified cereals, leafy greens, dried fruits, and beans in your diet.

14. Would you like to try intermittent fasting?

Intermittent fasting is an eating pattern that involves alternating between eating and fasting. Research suggests that intermittent fasting can promote weight loss and fat burning.
One study examined the effects of intermittent fasting, which includes alternate-day fasting—a method where fasting days alternate with days of normal eating. The study found that alternate-day fasting for 3–12 weeks reduced body weight by up to 7% and body fat by up to 5.5 kg.
Another small study found that eating within an 8-hour window per day, combined with strength training, helped reduce fat mass and maintain muscle mass.
There are different forms of intermittent fasting, such as eating only certain days of the week or restricting food intake to certain times of the day. Popular methods include:Eat, stop eating, the warrior diet, the 16/8 methodand the 5:2 diet. Choose a variation that suits your lifestyle and experiment to find what works best for you.