Proven fat loss -
No two bodies are exactly alike, and everything from your age to your hormones and genetics all play a role in how much body fat you have — and how easy or difficult it is to get leaner.
Men also tend to have less body fat than women, and athletes generally have less body fat than non-athletes. Here's a look at what's considered a healthy body fat percentage , according to the American Council on Exercise ACE :.
Our body fat has many functions, one of which is to serve as a backup source of energy for when food is scarce. So it makes sense that cutting your overall calorie intake is one of the most effective ways to burn fat. How much should you cut your calories, exactly? Most experts recommend trying to eat to fewer calories per day.
However, you may not lose weight at this exact rate because of other factors at play which we'll get to a bit later. Also, it might be tempting to slash your intake by more than that, especially if you're trying to jumpstart your weight loss or want to see results fast.
But the move could actually backfire: "It can induce compensatory changes in your body, such as burning fewer calories when you exercise, along with lower levels of thyroid and sex hormones ," Fear says.
Not to mention that extremely low-cal diets are hard to sustain, because they tend to leave most people feeling hungry and deprived. It's worth noting that not all experts support this "calories in, calories out" theory.
Another theory is that overweight and obesity are caused by inflammation in the body, which results from eating inflammatory foods such as fatty cuts of red meat, refined sugary foods and excess alcohol, according to the Harvard T.
Chan School of Public Health. Calories aside, what about the foods themselves — can certain types of diets help you lose more body fat than others?
The keto diet, for instance, is often touted as the best way to lose weight, because cutting your carbs super low encourages the body to switch to burning fat for fuel. But the fat-loss benefits are less clear beyond the one-year mark, according to the Mayo Clinic.
In short? Low-carb diets might be helpful for losing fat at first, but they may not be a healthy, sustainable way of eating in the long term for most people.
For those who subscribe to the carbohydrate-insulin model of obesity, dietary changes for weight loss are more about quality than quantity. The authors also note it's important to reduce your exposure to chemicals that can interfere with the body's hormones by drinking filtered water, using glass instead of plastic food containers and avoiding "obesogenic" food additives such as certain preservatives and artificial sweeteners and colors.
Another approach says the best fat-burning diet is simply high in fiber. Fiber is a nutrient found in plant-based whole foods including fruits, vegetables, beans, nuts, seeds and whole grains like oatmeal and brown rice.
Fiber-rich foods tend to be more filling but also lower in calories than low-fiber foods, and they also tend to be less processed. If you want to burn fat by reducing inflammation, on the other hand, an anti-inflammatory diet encourages eating fruits, vegetables, high-fiber whole grains, legumes beans, peas and healthy fats such as avocados, olive oil, nuts, seeds and fatty fish like salmon and mackerel.
Beverage-wise, this diet includes tea and coffee while limiting alcohol, according to the Harvard T. Harper says. This is one approach to intermittent fasting, but there are others, such as eating during a hour window and fasting during the other 12 hours, or eating normally five days per week and restricting calories the other two days.
Without insulin, the body doesn't store fat and instead breaks down fat you already have for energy," Dr. Successful weight loss happens when your body uses more calories than you take in.
Intermittent fasting can help you curb your calorie intake and encourage your body to burn more fat, but traditional healthy eating patterns can too. Paying attention to what and how much you eat is the most important factor when it comes to fat loss. But you can torch additional calories — and get more fat-burning bang for your buck — by adding in regular exercise.
Rehman says. And research done since then has backed up this position. Both cardio and weight-training should have a place in your weekly workout routine when you're cutting calories to lose fat. Cardio burns more calories than strength-training, thus leading to quicker fat loss.
Weight-training doesn't burn as many calories 30 minutes of strength training burns around calories , but it'll help you preserve or even gain lean muscle mass. That's important, because the more muscle tissue you have, the higher your calorie burn will be even when you're at rest!
And the more calories you're burning, the fewer excess calories will potentially end up being stored as fat. So, what are the best fat-burning exercises? If you're looking to burn the most calories in the shortest amount of time, high-intensity interval training HIIT — like alternating jogging with sprinting — might be the way to go.
You can burn a lot of energy in a short amount of time — say, around calories in a minute session. What's more, interval workouts could keep your body in a calorie-torching state even after you're done exercising.
Keep in mind, these exercises will help you burn fat all over your body. Despite the fact that you might want to get leaner in one specific area, that's not how fat loss works, say Dr. Endless crunches won't burn away belly fat , and tons of squats won't burn fat around your thighs.
Another tip: If you can, consider working out first thing in the morning before eating breakfast. Because your body's glycogen levels are bottomed out from not eating since the night before, it'll turn to your stored fat for energy pretty quickly, which can boost your fat-burning overall.
Sleeping doesn't burn tons of calories. But getting enough rest still plays an important role in reaching and maintaining your weight-loss goals, experts say, because it can affect your ability to stick with healthy habits.
That's in part because sleep is involved in helping the body regulate basic processes related to metabolism, immune function, stress management and cardiovascular function. When you fall short on shut-eye, "all of these elements can get disrupted, and all of them play roles in weight management," Dr.
Grandner explains. Sleep deprivation can directly affect your behavior as well. On the flip side, simply getting an adequate amount of sleep can help you eat less and make it easier to reach your weight-loss goals. That alone could translate to a weight loss of roughly 28 pounds in a year.
You don't exactly lose weight during sleep. Sleep isn't a major fat burner because your body doesn't use as much energy while you're snoozing. But it still requires calories to carry out basic functions like breathing or maintaining your body temperature, which are happening around the clock.
But the rate is slower, since our metabolism and energy needs are lower when sleeping," Dr. It's important to note, though, that the hormones that influence appetite such as ghrelin and leptin are reset during proper sleep.
So getting enough sleep helps indirectly with fat burning by helping to regulate your appetite. It's no secret that the health of your microbiome — the community of bacteria living in your gut — play a major role in your health overall, including your weight.
Here's why: Certain types of bacteria have been shown to be more efficient at breaking down food particles in the gut and help absorb more calories, increasing the chance for obesity. People with obesity have a higher proportion of these more efficient gut bacteria, Dr.
Spiegel explains, while people who do not have overweight have higher concentrations of less efficient gut bacteria, and in turn, absorb fewer food particles in their gut. The types of bacteria in your gut aren't fixed, though. Experts still have a lot to learn about the relationship between gut health and weight, and it's hard to say for certain which strains of bacteria could be the most helpful for weight loss, Dr.
Spiegel points out. But engaging in gut-friendly habits as a whole seem to be helpful, so consider the following when you're working toward losing fat:. Women and men lose body fat in the same way, but sex can affect how quickly or slowly a person is able to lose fat. Men have higher levels of the hormone testosterone, which promotes the growth of lean muscle tissue and can make fat loss quicker and easier.
For women, it's the breasts, bum and thighs," says Wilcock. That's not to say that women can't lose body fat or reach their desired body fat percentage.
But they might have to work a little bit harder. The Cleveland Clinic recommends women do 30 minutes of resistance training at least twice a week to boost muscle mass. And of course, pay close attention to how many calories you're taking in. While everyone's calorie needs are a little different, women may need to eat between 1, and 1, calories daily to lose weight.
But keep in mind that the right number depends on a wide variety of factors, including your age, current weight and activity level. When you're trying to lose fat, it helps to know where exactly you're starting from.
While a typical bathroom scale can tell you how much you weigh, it's not the best tool for figuring out your body fat percentage or tracking your fat loss. For that, you'll need body fat calipers.
This handheld device is designed to measure the thickness of skin at the biceps, triceps, low shoulder blade and hip, which experts can use to calculate your body's percentage of fat. Since it's tough to take accurate skinfold measurements at home, your best bet is to have it done by a personal trainer or health practitioner.
Calipers aren't the only tool for measuring body fat, but they're widely considered to be the simplest and least expensive, per the ACE. The problem is, while calipers are fairly accurate, they're not foolproof.
If you're looking for a super precise measurement, consider getting a dual X-ray absorptiometry DEXA scan. These scans send small electrical currents through the body to give a super accurate analysis of a person's weight, body fat, muscle mass and water. A body composition scale — either at home or in a doctor's office — is a useful alternative and can be fairly accurate depending on the quality of the scale.
Our bodies store fat when we take in more energy than we use up. So in order to lose fat, we need to reverse that process.
By using more calories than you take in, your body will burn fat from its fat stores to cover the rest of your energy needs.
Eating a lower-calorie diet is one way to make that happen, but you might also consider changing when you eat intermittent fasting and the quality of the foods you're taking in fewer processed fare and more nutritious, high-fiber and anti-inflammatory foods. You can get an extra boost by exercising regularly, especially with interval or strength-training workouts.
And you can help support the process by getting adequate sleep and nurturing your gut health. Our bodies are good at maintaining and gaining weight because, historically, that's helped us survive tough times.
Remember, our bodies store fat in preparation for possible times of food scarcity. This makes it hard to lose weight. Plus, some factors like your genetics, for example are out of your control. But adopting healthy, sustainable habits — like eating right and being active — can help, as can using metabolic tools like medications if needed.
Big changes aren't easy, of course, and when you try to make too many drastic shifts at once, they can feel overwhelming and become hard to stick with, says Dr. And when that happens, any weight you might've managed to lose will creep back.
The key, instead, is making shifts that you can really live with. That might mean enjoying a moderate portion of dessert when a craving strikes instead of trying to swear off sugar for good, or committing to walking for 30 minutes most days of the week instead of trying to run for an hour every single day.
When your healthy habits feel sustainable, you'll be more likely to stick with them and eventually lose weight. Seeds that have been sprouted, such as flaxseeds, chia seeds and hemp seeds, are loaded with healthy fiber that can support your fat loss efforts.
Also, they are high in protein and contain omega-3 fatty acids , which can help your metabolism. In order to lose those unwanted pounds, you not only need to be aware of your calories but also focus on getting more nutrients.
Vegetables are your highest source of vitamins and minerals, which regulate metabolic function and support organs like your thyroid. Green leafy vegetables and cruciferous vegetables are some of the most nutrient-dense foods.
Other favorites are kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots. Steamed, sautéed and cooked in coconut oil are all great choices.
Research reveals that consuming grapefruit may be beneficial due to an enzyme called AMP-activated protein kinase AMPK that helps your body utilize sugar.
Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning AMPK activity. Studies have shown that herbs like cayenne pepper, turmeric , cinnamon and dandelion can all make meals tastier and may all help promote weight loss.
Cayenne pepper, for instance, is a metabolic booster and anti-inflammatory. One study noted that consuming cayenne pepper for breakfast creates less appetite , so people eat less calories during the day.
Rather that worrying about stomach bloat and water weight, realize that water will actually reduce bloating and overall weight. Drinking water not only keeps fat toxins moving out of the body, it also keeps your metabolism running optimally.
In fact, in a study showed 14 healthy men and women increased their metabolic rate by 30 percent after drinking about 16 ounces of water. Drinking 1—3 cups of herbal teas such as green tea , white tea, black tea and rooibos tea daily may help amp up your metabolism.
According to a study in the American Journal of Clinical Nutrition , green tea is more effective than other teas like oolong at promoting weight loss because of its high levels of catechins. Drinking yerba mate tea has also been shown to increase fat oxidation and energy expenditure during exercise.
The study concluded that its ingestion can increase the exercise effectiveness for weight loss and sports performance.
Whether it be a few days or weeks, learning how to detox the body can be a great idea to kick off weight loss, including getting rido of a toxin buildup in the body.
A simple way to cleanse is by starting to drink this Secret Detox Drink. Speaking of detoxing, adding fermented, raw apple cider vinegar to your water might help decrease occurrence of gastrointestinal complications like constipation, diarrhea and acid reflux, as well as help control your appetite and potentially reducing weight gain and high cholesterol.
Work your way up to consuming one to two tablespoons per day, diluted with water, before your biggest meals. To improve the taste and nutrient content, try combining it with a bit of raw honey and lemon juice. Consider avoiding certain foods that can contribute to over-eating and trigger inflammation by causing gut-related issues such as ultra-processed foods that take up over 60 percent of the American diet.
You will want to remove and replace these with healthy alternatives. Unfortunately, foods for which studies show we have a high biological preference those high in sugar and calories , and which contribute to overeating, are currently the cheapest and most accessible.
It takes effort, but you will want to cut out any fast food, which relies on additives and excessive sodium to taste appealing, and foods with long ingredient lists that are hard to pronounce. Eat minimally processed, whole foods that have ideally been cooked from scratch.
Sugar can be hidden under names like corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar. These sugars can often be hidden in things that sound like health foods, including fruit juice, granola bars, dressings and protein bars. Eliminate and replace all of these types of sugar with natural sugar substitutes like green stevia and raw honey, but have even both of these in moderation.
Three of the main compounds in grains are gluten, starch and phytic acid, all of which can cause issues. Gluten can cause inflammation, starch turns into sugar quickly, and phytic acid binds to minerals, blocking some of their absorption.
Replace your daily intake of grains with fruits and vegetables, or consume up to one piece daily of a sprouted grain bread like Ezekiel bread or sourdough. When it comes to using flour, switch to a Paleo flour , almond or coconut flour — all suitable for fat loss. Canola oil or other vegetable oils are found in many processed foods that can slow down your fat loss and cause too much inflammation.
Replace all vegetable oils with coconut oil, avocado oil and grass-fed butter. One study even stated that our aging would slow by 2 percent to 3 percent if we lowered the number of calories we eat by 25 percent.
The Harris-Benedict equation is a popular tool used by many nutrition and health professionals to calculate the caloric requirements of individuals based on sex, age, height, weight and level of physical activity. Here are the equations by gender:.
An online calorie calculator can help you determine your daily caloric needs. Meanwhile, also count your macros. Carbohydrates, fats and protein are the three macronutrients.
Evidence shows that tracking your food, such as with an calorie counting app, can be an amazing tool to help manage your goals. It works by bringing awareness to your eating routine.
Over time, you can learn about your food to the point where you may not have to journal. A study showed that women who tracked their food intake, practiced self-monitoring, cooked home-prepared meals and consumed meals at regular time frames had improved weight loss goals over a month period among postmenopausal women.
Intermittent fasting , also known as cyclic fasting, helps to stop you from eating mindlessly, can crank up your metabolism and is beneficial for hormone production, digestion and more.
Research shows that fasting can stabilize blood sugar levels, help reduce inflammation and help keep your heart healthy. Conversely, some do better with three square meals a day. Start your day on the right foot and fuel your body with a breakfast balanced between the three macronutrients — rather than one mostly carb-laden.
Make your own healthier versions instead. Try washing fresh fruits and veggies and storing them in glass or nice bowls on the counter or refrigerator shelf where they will be most visible. Want to know a secret regarding how to lose weight fast without exercise?
Make the majority of your own snacks and meals from whole foods at home. Start by committing to making one meal a day at home. As you get more comfortable in the kitchen, increase that number. Use them to create new meals for instance, make a stir-fry with leftover cooked meats and veggies or have a weekly night where all the leftovers get put out and everyone in the family can eat their favorites again.
You can also bring your own healthy foods to gatherings. Practice mindful eating , chewing slowly and enjoying the flavor of your food. This process will ensure that you not only consume fewer calories, it also eases digestion and helps your brain to catch up with your body.
Try down-sizing your plate, since the same serving of food looks like less food on larger plates, tricking your brain into eating less. Or, is your office having a pizza party and the smell of cheesy goodness is too hard to resist?
Pick the slice loaded with veggies, enjoy and then turn away. Also remember to have protein, fiber and healthy fat at every meal.
Not enough protein, for example, can make satiety hard to achieve. However, a cheat meal — not a day! Sometimes giving yourself a little cheat takes the wind out of those cravings and keeps your week on track, so start with one cheat meal a week and gradually scale back.
A study published in the journal Frontiers in Psychology showed that experiencing boredom actually not only increased the amount of snacking, but also the amount of unhealthy eating overall. If you want to break through a weight-loss plateau, jumpstart your metabolism and lose belly fat fast, there is no better type of exercise than high-intensity interval training , such as Tabata training.
Studies show that this type of exercise causes an afterburn effect in your body so you keep burning fat for hours after your workout. Try doing interval training three to four days a week for between 20 and 40 minutes. Here is an example of a 4-minute Tabata with 40 seconds of high-intensity exercise and then 20 seconds of rest.
You would repeat this set 2 to 3 times for a complete workout:. They can help shape a fitness program to reach your goals while taking into account any special considerations. A certified personal trainer can be a great way to kick-start your healthy lifestyle or help get you over a weight loss plateau.
First, when you exercise, you burn through stored glycogen in the muscles for energy. To achieve genuine fat loss during a workout, 30 to 60 minutes of lower- to moderate-intensity exercise is required.
Could lifting weights truly be one of the fastest ways to lose weight? Building muscle helps you lose inches all around, keeps your metabolism going after leaving the gym and will help you look better, too. Researchers even discovered that weight training could be more beneficial for reducing belly fat than aerobic exercise.
Protein is essential for building lean muscle and supporting a healthy metabolism. Because it can sometimes be difficult to get all the protein you need through eating meat, protein powder is a great supplement for fat loss.
You can add it to smoothies, baking or drink it in water or juice. 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.
Immune support complex may earn commission from links on this page, but we Prkven recommend products we lss. Why Trust Us? The decision to lkss weight is Priven should be a personal one. Meet the experts : Chris Gagliardi is a certified personal trainer at the American Council on Exercise ACE ; Jessica Cording, R. Keep in mind that weight is only one component of a healthy body, and that you can absolutely have belly fat and still be a healthy person.
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