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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 Getting enough sleep is important under ideal conditions.
When training intensely with restricted calories, getting enough quality sleep becomes even more important. Research has shown that impaired sleep can reduce metabolism, increase cravings, affect hormone levels, and impact cognitive ability.
There are countless ways to design a training plan to burn fat. The plan in the kitchen is all up to you. For the most comprehensive data, use a variety of methods. A once-per-week weigh-in is an excellent starting point.
Something as simple as slight dehydration, a large recent meal, or a change of clothing can skew the results. Weekly progress pictures can be more objective than simply looking in the mirror, especially when comparing a timeline of progress with several weeks worth of selfies.
Again, repeat the same conditions same outfit, same lighting, same pose to maintain consistency and make progress easier to monitor. The last objective measure is, literally, tape measurements. Tracking points may include your neck, upper arm, torso or mid-chest, navel, hips, upper thighs, and calves.
Like photos, collecting several weeks of data and comparing them in hindsight can help to showcase results. Body fat percentages, while seemingly useful, are too inaccurate, complicated, or inconvenient to repeat on a regular basis. The good news is that there are plenty of different paths all leading to the same goal.
The only thing left is to choose a plan and put in the work. Chris has spent more than 20 years studying health and fitness beginning at a supplement store in the local shopping mall, earning a brown belt in Kenpo Jiujitsu and teaching martial arts to kids and adults, personal training with clients including competitive athletes and year olds, interviewing legends of the strength world, and fine-tuning countless articles from expert coaches.
In his "spare" time, he studies lateth and earlyth century physical culture; takes care of his wife, kids, dogs, and cats; and tries to keep his vegetable garden producing year-round. View All Articles. The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.
Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners.
We seek to inform, educate and advocate for this community. Skip to primary navigation Skip to main content Skip to primary sidebar Train. How to Burn Fat How the Body Burns Fat Train to Burn Fat Eat to Burn Fat Recover to Burn Fat Sample Fat Loss Training Program How the Body Burns Fat One of the most important details to keep in mind when working to burn fat is a central theme that will determine the right and wrong plan.
Understanding Your Metabolism Your metabolism is the way your body processes, burns, or stores calories. Resistance Training for More Muscle and Less Fat Your training and nutrition need to be aligned properly for optimal results.
Cardio Training is Essential Aerobic training like walking, running, or biking is typically associated with fat loss training. Calories: Not Too Many, Not Too Few The quintessential aspect of a fat loss diet is reduced calories.
Protein Intake is Key For burning fat, as with building muscle, protein may be the most crucial macronutrient. Everyone Wants a Cheat Meal Some people become eager for a cheat meal or cheat day before completing their first full week on a fat loss plan.
How Many Meals Per Day? How to Recover for Fat Loss Recovery is as important for burning fat as it is for building muscle, especially since your body is operating with reduced fuel sources. Sample Fat Loss Training Program There are countless ways to design a training plan to burn fat.
Monday Front Squat : 4 x Barbell Row : 4 x Incline Bench Press : 4 x Triceps Pressdown : 3 x Barbell Curl : 3 x Tuesday High-intensity cardio exercise run or bike , 20 minutes. Wednesday Pull-Up : 4 x Dip : 4 x Romanian Deadlift : 4 x Lateral Raise : 3 x Thursday High-intensity cardio exercise run or bike , 20 minutes.
Friday Dumbbell Shoulder Press : 4 x Single-Arm Dumbbell Row : 3 x Reverse Lunge : 3 x Hanging Knee Raise : 4 x Saturday Low-intensity cardio exercise walk or bike , 60 minutes.
References Strasser, B. Fat loss depends on energy deficit only, independently of the method for weight loss. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss.
Sports medicine Auckland, N. Effect of insulin on human skeletal muscle protein synthesis is modulated by insulin-induced changes in muscle blood flow and amino acid availability. American journal of physiology. Endocrinology and metabolism , 4 , E—E Lifestyle changes may reverse development of the insulin resistance syndrome.
The Oslo Diet and Exercise Study: a randomized trial. Diabetes care , 20 1 , 26— Exercise-induced reduction in obesity and insulin resistance in women: a randomized controlled trial.
Obesity research , 12 5 , — Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial.
International journal of sport nutrition and exercise metabolism , 28 1 , 46— The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial.
BMC public health , 12 , Acute exercise and subsequent energy intake. A meta-analysis. Appetite , 63 , 92— The role of exercise and physical activity in weight loss and maintenance.
Prog Cardiovasc Dis. Effect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis. Journal of Functional Morphology and Kinesiology.
Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.
Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting.
Studies suggest that it may be one of the most effective ways to lose weight and belly fat. Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , EGCG is a catechin, which several studies suggest may help you lose belly fat.
The effect may be strengthened when green tea consumption is combined with exercise 70 , 71 , Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than milligrams per day for 12 weeks Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference Though more research is needed, regularly drinking green tea has been linked to weight loss.
Interestingly, many of these methods are generally associated with balanced eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. When you have healthy habits, stay active, and reduce your intake of ultra-processed foods , fat loss tends to follow as a natural side effect Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures.
Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat. While there are healthy ways to lose weight, it will likely take longer than 7 days.
There are no magic solutions to losing belly fat. Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve 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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Here's why. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 18 Effective Tips to Lose Belly Fat Backed by Science. Medically reviewed by Adam Bernstein, MD, ScD — By Franziska Spritzler — Updated on November 30, Was this helpful?
Eat plenty of soluble fiber. Avoid foods that contain trans fats. Moderate your alcohol intake. Eat a high protein diet. Reduce your stress levels. Explore our top resources. Do aerobic exercise cardio. Cut back on carbs — especially refined carbs. Perform resistance training lift weights.
Limit sugar-sweetened beverages. Get plenty of restful sleep. Track your food intake and exercise. Eat fatty fish every week.
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