The Western diet is increasingly high in added sugars, which has definite links to obesity , even when the sugar occurs in beverages rather than food. These include white rice, white bread, and regular pasta.

These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin , which promotes fat storage in the adipose tissue.

This contributes to weight gain. A study links the consumption of more refined grains with weight gain. Studies show that whole grains are more likely to reduce hunger and increase fullness, which could lead to decreases in calorie intake.

Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:. Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch.

Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. One emerging area of research is focusing on the role of bacteria in the gut on weight management. The human gut hosts a vast number and variety of microorganisms, including around 39 trillion bacteria.

Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food , leading to fat deposition and weight gain.

Numerous studies have shown that getting fewer than 5—6 hours of sleep per night is associated with an increased incidence of obesity. There are several reasons behind this. Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism.

When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can promote insulin resistance and increase levels of cortisol, which also promote fat storage.

How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.

If an individual does not immediately use this sugar, the body will either store it is glycogen, the storage form of glucose, or fat. Researchers found that implementing an 8-week stress-management intervention program alongside a low-calorie diet resulted in a significant reduction in the body mass index BMI of children and adolescents who were overweight or have obesity.

Losing 10 pounds in 3 days is an unrealistic goal for most people and could entail unsafe dieting behaviors. Rapid weight loss like this may also make it more likely that someone will put weight back on, rather than losing the weight permanently. To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity.

However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones. Losing weight too quickly may also increase the risk of certain health complications, such as gallstones, or complications associated with unhealthy dieting behaviors, such as dehydration or nutritional deficiencies.

People who experience rapid weight loss may be more likely to put weight back on in the future. The best protein powders available include collagen protein, protein made from bone broth , organic whey protein, seed protein, pea protein, hemp protein and brown rice protein. Collagen is the most easily digested protein and can help heal your body in addition to helping your metabolism.

A meta-analysis published in the Journal of the American College of Nutrition examined the effect of whey protein, with and without resistance exercise, on body weight and body composition.

Researchers found that adults supplementing with whey experienced significant decreases in body fat and body weight. The results were even more significant among adults who combined whey protein supplementation with resistance exercise. Quality greens powders contain fat-burning compounds like green tea, green coffee and rhodiola that can boost your energy.

They also contain green foods like chlorella, wheatgrass juice and kale that may help improve digestion and bloating. Try taking one scoop mixed with water before or after exercise.

Fish oil is a rich source of omega-3 fatty acids, specifically EPA and DHA. These healthy fats can help reduce inflammation and may work to improve body composition and counteract obesity-related metabolic changes. Vitamin D is a vitamin and pro-hormone that can help balance hormones, which aids in fat loss.

Take 1, milligrams of fish oil daily and 2, I. of vitamin D3. Probiotics are involved in energy homeostasis, regulation of appetite, dietary intake and storage of lipids.

Taking a daily probiotic can support digestion and may also help manage blood sugar, particularly when combined with prebiotics and a high-fiber diet. Yohimbe or yohimbine is an herbal supplement.

Yohimbine may have certain fat-burning abilities and work even better while someone is fasting. Although not every study has shown that yohimbe can have slimming effects, certain other studies have found positive results. One study found that yohimbine significantly increased mean weight loss in overweight female patients following a low-energy diet.

Taurine is a type of amino acid that is found in the tissues throughout the body. It can also be produced in small amounts. L-taurine is often added to energy drinks for those looking to take advantage of the potential taurine benefits.

It is believed to be associated with a number of health benefits, such as increased fat-burning during exercise and improved heart health. Want to know how to lose weight fast? One option is trying the ketogenic diet.

A ketogenic diet is an extremely low-carb diet in which you drastically reduce or completely eliminate the amount of glucose you eat. Once glucose has been eliminated from the body and there are no carbs available for your body to use for energy, the body will turn to stored fat instead, putting you into the metabolic state called nutritional ketosis.

By drastically reducing our intake of carbs, our bodies release less insulin. Less insulin in our bloodstreams means glycogen is used by our bodies as energy and not stored — and when that supply is over, it turns to fat next. A low-carb diet is a diet that limits carbohydrate foods — such as foods with added sugar, grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat.

There are various types of low carb diets in existence, one of which is a high-protein diet. Low-carb diets tend to be either very high in fat or high in protein.

If you choose to follow a high-protein diet, which is what the Atkins Diet and the South Beach Diet could both be considered, your diet will be roughly distributed as 30 to 35 percent calories from protein, 20 percent or less from carbohydrates, and about 45 to 50 percent from fat.

Similarly, carb cycling is a type of diet plan that involves eating more carbohydrates on certain days of the week, but doing the opposite on the other days: cutting carbs very low in order to achieve easier weight loss. While there are different levels of vegetarian and vegan diets , most vegetarians steer clear of eating meats, including seafood and poultry.

What do vegans eat? Well, they take it a step further and avoid all products that come from animals, including dairy and eggs. Simply swap out meat, fish, etc. for clean proteins like legumes, lentils, quinoa, etc. several times per week or more. There are plenty of ways to get protein without consuming too many animal-derived foods, such as from nuts, seeds, beans, ancient grains or plant-based protein powders.

A plant-based diet is naturally low in fat and high in fiber. People who follow a traditional Mediterranean diet know how to lose weight naturally without going to extremes. Made popular by the fortunate folks living in one of the most beautiful regions on Earth, people on the Mediterranean diet enjoy fresh fruits and vegetables, embrace fats like olive oil, and eat high-quality poultry and seafood, all in close-to-natural states.

With the allowance of an occasional glass of red wine or steak, this diet allows you to enjoy food and the occasional indulgence. The Paleo diet continues to be a good option.

The Paleo concept of going grain-free can be greatly beneficial, as you strip away nutritionally bankrupt, starchy calories that spike insulin levels and instead usually replacing with more vegetables. Along with jettisoning grain, sugar a major inflammatory and disease creator is forbidden.

Instead, the diet relies on popular anti-inflammatory foods like wild-caught salmon, blueberries, leafy greens and nuts. Also, let those close to you know of your intentions.

One, getting emotional support for your goal is always helpful. Plus, it can help eliminate bad feelings that arise once you start making different choices. Share a post-workout selfie or join an online community where members cheer each other on.

Keeping an exercise or food diary can help you see weaknesses in your routine, push yourself out of a fitness plateau or notice what situations drive you to eat more or exercise less.

Pencil workouts into your daily planner the same way you do dinner with friends or that important business meeting. Opt for shorter bouts of exercise throughout the day instead, which science suggests has a similar benefits to doing longer workouts.

Try a quick cardio circuit in the morning, a brisk stroll during your lunch hour and an after-dinner strength session. First, crank up the music. All you have to do is add your favorite fast-paced jams to a playlist and get moving.

Second, consider exercising with a group. Classes also provide an opportunity to try something new in a safe, supportive environment. Embracing a healthy lifestyle means cutting out some things you might have taken for granted, like after-work happy hours with coworkers or weekend brunches with friends.

Instead, suggest fun alternatives, like taking a new exercise class together, going on a hike or checking out a spin class. And while a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth, you can be shedding inches while remaining the same weight.

To get a more accurate depiction of how your body is changing, use body measurement tape instead to track your size and progress. Changing every part of your lifestyle at once is overwhelming and sets you up for failure.

Decide on making just one healthy change a week to allow yourself time to adapt. In the magical land of nutrition, not all fats are created equal. Because fat takes its sweet time in the digestive tract, it takes longer for your stomach to empty afterward.

Much like protein, fat fills you up and suppresses hunger. So a little serving goes a long way. Fat digests slowly, keeping you full for longer. Avoid trans fats, but eat healthy fats like olive oil and avocados. Refined carbs have undergone processing to remove bran and germ from grains.

This means their fiber and nutritional awesomeness has also been stripped away. By reducing the amount of refined carbs in your diet, you can reduce the amount of fat build-up in your body. Refined carbs are found in some of the yummiest party foods, such as pastries, pastas, and cereals.

Because they often have a high glycemic index, these sneaky carbs can increase the ebbs and flows of your blood sugar levels — leaving you all sorts of hangry. Try swapping out refined carbs with delicious whole-grain alternatives, like quinoa, barley, oats, and whole wheat. Refined carbs make us hangry — literally.

Go whole wheat and whole grain, or bust. Soluble fiber moves through your digestive system slowly, absorbing water as it goes and making you feel full for a long time.

A study that included 1, adults found those who increased their soluble fiber intake by 10 grams per day saw a loss of 3. In the same study, increased fiber intake helped participants lose almost 4.

Regularly sipping on sweetened beverages like soda, juice, and frappuccinos can add tons of empty calories, which can contribute to body fat.

Another culprit? Alcohol also lowers your inhibitions, which can cause you to overindulge or make unhealthy food choices. Swapping these drinks for a refreshing glass of water or sparkling essence water is a refreshing, zero-calorie alternative.

Another alternative is hot or iced green tea. Start small. Swap one or two of your sugary drinks each day with water or green tea, or replace that rosé with a single glass of heart-healthy red.

Sugary drinks and alcohol are high in calories and increase the risk of belly fat. Boost weight loss and burn fat by switching to water or green tea. In a recent review of 15 different studies, researchers found that those who added probiotic supplements to their regular diet showed a decrease in weight and body fat percentage, compared to those who were given a placebo.

Adding probiotics to your diet is as simple as taking a daily supplement or eating yogurt, kefir, tempeh, sauerkraut, or kombucha. Studies have revealed that caffeine can boost your metabolism and energy levels by 3 to 11 percent! With more energy comes more activity, which is perfect for pushing through those early morning or evening workouts.

In fact, one study of 2, people found higher caffeine consumption was linked to maintaining weight loss. The caffeine in coffee stimulates the nervous system, speeds up metabolism, and bolsters fat breakdown.

Have another cuppa. Who knew pumping iron and consuming it burned fat? Iron is an essential mineral that your body needs in order to create healthy blood cells.

This is even more prevalent for women, kids, and those who are vegan or vegetarian. Low iron levels can affect your thyroid — a gland found in your neck that produces hormones which keep your metabolism in check.

Low iron levels can throw your thyroid out of whack, stalling its ability to produce these important hormones, leading to weight gain, fatigue, weakness, and a slew of other crummy effects. In one study , 21 women who were treated for iron deficiencies not only lost body weight, they also saw smaller waistlines.

Have your iron levels checked at your next physical. A simple blood test can signal if you need to take a supplement. Low iron levels can throw your thyroid out of whack, which can lead to tiredness, weakness, and a slowed metabolism.

Consider eating iron-rich foods or adding a daily supplement to your regimen. To eat or to fast? That is the question. But wait, you can do both — with intermittent fasting! With this type of diet, you alternate periods of eating with periods of fasting, which can help you shed pounds and lose fat.

There are many different approaches to intermittent fasting. Some involve eating only during certain hours, while others take it a step further and restrict eating to certain days. In one small study , participants who only ate during an 8 hour period each day while doing resistance training showed signs of both decreased fat mass and maintained muscle mass.

Some of the more popular approaches to this diet are:. Intermittent fasting combines alternating periods of eating and fasting. Studies show it can help shed body fat, decrease weight, and maintain muscle mass. The key to keto is increasing your intake of healthy fats and proteins, while decreasing carb consumption to under 30 to 50 grams per day.

Cutting carbs can lead to significant weight loss. Research has shown that keto is more effective in promoting weight loss than traditional low-fat diets. The keto diet helps promote weight loss by significantly decreasing carbs and increasing proteins and healthy fats.

The lack of carbs in your system means your body has to burn fat instead. In addition to changes in diet and exercise, there are other factors to consider when trying to zap some fat.

Several studies have linked adequate sleep with weight loss. In one study , women who participated in a 6-month weight loss program increased their likelihood of weight loss success by 33 percent, thanks to getting at least 7 hours of sleep each night.

While sleep patterns are different for everyone, most researchers agree that at least 7 hours of sleep is ideal for healthy weight management. On the flip side, not getting enough sleep can alter your hunger hormones and lead to a higher risk of weight gain.

To help promote more and better!

Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity Although everyone needs a different amount of sleep, most studies have found that getting at least seven hours of sleep per night is associated with the most benefits when it comes to body weight.

Stick to a regular sleep schedule, limit your intake of caffeine and minimize your use of electronic devices before bed to help support a healthy sleep cycle. SUMMARY: Getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.

In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help bump up fat burning, according to some research Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite Another small study of 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to calories For example, many people dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals.

SUMMARY: Vinegar may help increase feelings of fullness, decrease calorie intake and lower body fat. Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness.

Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger One study found that 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 Another small study found that when people on a weight loss diet took two tablespoons 30 ml of coconut oil daily, they lost more belly fat than those who were given soybean oil Meanwhile, unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies 20 , 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.

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.

SUMMARY: Fat is digested slowly, so eating it can help reduce appetite. A higher intake of healthy fats is associated with a lower risk of weight gain and decreased belly fat. Swapping out empty-calorie drinks for some healthier selections is one of the easiest ways to increase fat burning.

For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value. Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat 23 , Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.

In one small, week study, drinking 17 ounces ml of water before meals increased weight loss by 4. Green tea is another great option. It contains caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism 26 , 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.

SUMMARY: Sugar-sweetened beverages and alcoholic drinks may be associated with a higher risk of belly fat. Green tea and water have been shown to increase weight loss and fat burning.

Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation. One study of 1, adults found that for each gram increase in soluble fiber intake per day, participants lost 3.

Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. Not only that, but it was also linked to nearly 4. Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fiber foods that can boost fat burning and weight loss.

SUMMARY: A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss. Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger Studies show that a diet high in refined carbs may be associated with increased belly fat 33 , Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference One study in 2, 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 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. SUMMARY: Refined 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. Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of activity that increases your heart rate.

For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat 38 , 39 , Most research recommends between — minutes of moderate to vigorous exercise weekly, or roughly 20—40 minutes of cardio each day Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.

SUMMARY: Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass.

Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason. The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids One large study with over 58, people found that increased caffeine intake was associated with less weight gain over a year period Another study found that higher caffeine intake was linked to a higher rate of success with weight loss maintenance among 2, people 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. SUMMARY: Coffee contains caffeine, which can increase the breakdown of fat and raise metabolism.

Studies show that higher caffeine intake may be associated with greater weight loss. High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.

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.

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.

Probiotics are a type of beneficial bacteria found in your digestive tract that have been shown to improve many aspects of health. In fact, the bacteria in your gut have been shown to play a role in everything from immunity to mental health To lose weight, you need to create a calorie deficit.

This means eating fewer calories, increasing exercise, or a combination of both. However, a number of foods and beverages may modestly increase your metabolic rate in addition to providing other health benefits.

Including several of them in your daily diet may have effects that ultimately lead to fat loss and better overall health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Fatty fish MCT oil Coffee Green tea Whey Apple cider vinegar Chili peppers Oolong tea Greek yogurt Olive oil FAQs Bottom line Foods high in omega-3 fatty acids, protein, and certain antioxidants may help promote fat loss.

Fatty fish. MCT oil. Green tea. Whey protein. Apple cider vinegar. Chili peppers. Oolong tea. Full-fat Greek yogurt. Olive oil. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jan 18, Written By Franziska Spritzler. Medically Reviewed By Jared Meacham, Ph. Jul 25, Written By Franziska Spritzler.

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