PhenQ is the best overall fat burner because its ingredients contain the most powerful thermogenic effects for breaking down fat. Instant Knockout came in second place, with its components also having powerful thermogenic properties that are ideal for burning persistent fat and toning the body during intensive workouts. But what other strategies can you use to increase fat loss? According to a review of 58 studies, resistance training for at least 4 weeks can help lower body fat by an average of 1.46%. It can also significantly reduce body fat mass and visceral fat, which is a type of fat that surrounds the organs in the abdomen.
Another study showed that 5 months of strength training were more effective in reducing body fat in obese adolescents than aerobic exercise alone. In fact, multiple studies have associated the consumption of more high-quality protein with a lower risk of excess body fat and obesity. A 10-year study linked sleeping less than 6 hours a night with an increased risk of obesity among young women. Another small study showed that sleeping 1 hour less per night leads to lower fat loss in people who follow a low-calorie diet, compared to a control group.
Other research indicates that lack of sleep may contribute to altering hunger hormones, increasing appetite and increasing the risk of obesity. While everyone needs to sleep a different amount of sleep, most studies associate at least 7 hours of sleep per night with the greatest benefits for weight control and overall health.A 12-month study associated following a Mediterranean diet (rich in healthy fats from olive oil and nuts) with greater weight loss (in the long term) compared to a low-fat diet. Another review linked diets enriched with olive oil to greater reductions in body weight and abdominal fat compared to diets without olive oil. For example, sugar-sweetened beverages, such as soft drinks, are often high in calories and offer little nutritional value.
Alcohol is also high in calories and can lower inhibitions, which can increase the risk of overeating. Studies have associated the consumption of beverages sweetened with sugar and alcohol with an increased risk of excess abdominal fat.According to a small study of 14 young men, drinking 1 pint (570 ml) of water before a meal increased the feeling of satiety, reduced hunger and decreased the number of calories eaten during the meal. Alternatively, green tea contains caffeine and is rich in antioxidants, which can help increase fat burning and metabolism. For example, a study conducted on 345 people linked the consumption of more fiber to greater weight loss and better adherence to diet.
Another review found that increasing the intake of soluble fiber led to a significant decrease in body weight and abdominal fat, regardless of calorie intake. Conversely, diets high in whole grains are related to a lower body mass index (BMI) and body weight, in addition to a smaller waist circumference.For example, a review of 15 studies linked increased aerobic exercise to decreased abdominal fat in middle-aged women. Other studies found that aerobic exercise can increase muscle mass and decrease abdominal fat, waist circumference and body fat. Caffeine in coffee stimulates the nervous system, increases metabolism and stimulates the breakdown of fatty acids.
Caffeine has also been shown to improve fat burning during aerobic exercise, especially for those who are not trained or are sedentary. An extensive review of 12 studies associated increased coffee intake with a lower risk of obesity, especially for men. Another study involving 2,623 people linked a higher caffeine intake with a higher success rate with maintaining weight loss.High-intensity interval training (HIIT) is another effective way to burn fat quickly. According to another study, 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.
For an easy way to start, try alternating between walking and jogging or running for 30 seconds at a time. You can also alternate between exercises such as burpees, push-ups or squats with short rest periods in between.Probiotics are a type of beneficial bacteria found in the digestive tract. In fact, these bacteria have been shown to play a role in everything from immunity to mental health. A review of 15 studies showed that people who took probiotics experienced significantly greater reductions in body weight, fat percentage, and BMI compared to those who took a placebo.
Another small study showed that taking probiotic supplements helped people who followed a high-fat and high-calorie diet avoid fat and weight gain. Certain probiotic strains of the genus Lactobacillus may be especially effective in helping to lose weight and fat.Another small study showed that eating only 8 hours each day helped to decrease fat mass and maintain muscle mass when combined with resistance training. Meal delivery services have become increasingly popular among those looking for convenience when it comes to healthy eating habits. Here are 12 of the best meal delivery services for weight loss: Garcinia Cambogia helps you lose weight by suppressing appetite and increasing fat burning.
Garcinia Cambogia also increases serotonin levels in the brain, which controls appetite and helps with depression and anxiety. Serotonin, a neurotransmitter that affects mood, sexual desire, social relationships and appetite has been shown to increase with HCA. The consumption of certain foods can lead to a reduction in body fat. When a person adds these fat-burning foods to their diet they can burn fat and lose weight over time.
These fat-burning foods include eggs, nuts, and oily fish. Certain foods such as nuts can also compensate for hunger longer than others. Consuming these foods can help control appetite and reduce total food intake leading to weight loss as they are high in protein and good fats which are beneficial in compensating for hunger for long periods of time. Fish is also an excellent source of protein which helps build muscle while burning calories at rest as well as providing essential fatty acids like omega 3s which help reduce inflammation throughout your body.
Incorporating these strategies into your lifestyle can help you achieve your goals when it comes to burning fat effectively while maintaining your overall health.