If you're looking for the fastest way to burn fat and lose weight, you've come to the right place. Studies show that aerobic exercise is one of the most effective ways to reduce body fat and promote weight loss. But there are other ways to burn fat quickly and promote weight loss. Here are 14 of the best ways to burn fat quickly and safely.Strength training is an effective way to reduce body fat and abdominal fat.
A review of studies found that 10 weeks of resistance training can help increase calories burned at rest by 7% and reduce fat weight by 4 pounds (1.8 kg).Eating more high-quality protein is associated with a lower risk of abdominal fat, according to multiple studies (5).Getting enough sleep is important for weight loss. A study of 68,183 women showed that those who slept five hours or less a night for a 16-year period were more likely to gain weight than those who slept more than seven hours a night (1). Another study showed that better sleep quality and sleeping at least seven hours a night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program (1).Consuming vinegar may help increase fat burning, according to some research (1). A study found that consuming 1 to 2 tablespoons (15 to 30 ml) of vinegar daily reduces body weight, belly fat and average waist circumference over a period of 12 weeks (1).
It has also been shown that the consumption of vinegar improves the feeling of satiety and reduces appetite (1).Fat takes a while to digest and may help slow stomach emptying, which may reduce appetite and hunger (1). A small study of 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to 275 calories (1).Following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet, according to one study (1). Another small study found that when people on a weight-loss diet took two tablespoons (30 ml) of coconut oil a day, they lost more belly fat than those who received soy oil (1). Meanwhile, unhealthy types of fats, such as trans fats, have been shown to increase body fat, waist circumference, and abdominal fat in human and animal studies (20, 21).Alcohol is high in calories and has the additional effect of reducing inhibitions, making you more likely to overeat (2).
Studies have found that consuming beverages sweetened with sugar and alcohol is associated with an increased risk of abdominal fat (23, 24).Drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg) in one small 12-week study, compared to a control group (2).Green tea is another great option. It contains caffeine and is rich in antioxidants, which can help increase fat burning and improve metabolism (26, 27). For example, a study in 12 adults showed that green tea extract increased fat burning by 12% compared to a placebo (2).Soluble fiber absorbs water and moves through the digestive system slowly, which helps you feel full for longer (2). A study of 1114 adults found that for every 10 gram increase in soluble fiber intake per day, participants lost 3.7% of abdominal 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 satiety and reduced hunger. In fact, an increase of 14 grams of fiber per day was associated with a 10% decrease in calorie intake.Refined carbohydrates tend to have a higher glycemic index, which can cause spikes and falls in blood sugar levels, leading to increased hunger (3). Studies show that a diet high in refined carbohydrates may be associated with an increase in abdominal fat (33, 34). Conversely, a diet rich in whole grains has been associated with a lower body mass index and body weight, as well as a smaller waist circumference (3).
A study of 2,834 people also showed that people with a higher intake of refined grains tended to have a higher amount of the abdominal fat that promotes diseases, while those who ate more whole grains tended to consume a lower amount (3).A review of 16 studies found that the more aerobic exercise people did, the more belly fat they lost (3). Other studies have shown that aerobic exercise can increase muscle mass and decrease abdominal fat, waist circumference and body fat (38, 39, 40).Caffeine acts as a stimulant of the central nervous system, increases metabolism and stimulates the breakdown of fatty acids (41). In fact, studies show that caffeine intake can temporarily increase energy expenditure and improve metabolism by 3 to 11% (43, 44). A large study with more than 58,000 people found that increased caffeine intake was associated with lower weight gain over a 12-year period (4).
Another study found that higher caffeine intake was related to a higher success rate with maintaining weight loss among 2,623 people (4). They also experienced a 17% reduction in abdominal fat as well as a decrease in waist circumference (4).High-intensity interval training (HIIT) is another effective way to burn fat quickly. According to one study doing HIIT helped people burn up to 30% more calories than other types of exercise such as cycling or jogging in the same amount of time (4). To get started with HIIT try alternating between walking and jogging or running for 30 seconds at a time.