It does not matter what type of training or dietary rules you follow; none of them call for you to fat up. What you drink, how you train, and especially what you eat can all affect your ability to drop fat.
Whether you’re looking to improve your overall health or simply slim down for a purpose, burning off excess fat can be quite challenging.
Nevertheless there is an easy way to burn more fat and keep fit
Let's look at easy ways to burn more fat
A High-Protein Diet
Eat more protein-rich foods, is an effective way to reduce your appetite and burn more fat. Multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat.
One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss
Taking up your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss
Do Strength Training to Build Muscle
When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories -- even when you're at rest -- than body fat. According to Wharton, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calorie .
Sleep more earlier at night
Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain.
Several studies have found an association between getting enough sleep and weight loss.
One study of 68,183 women showed that those who slept five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night
Another study showed that better sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program
Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity
Free Yourself
Using free weightsOpens a New Window., especially in multi-joint moves such as squats, has been found to burn more calories than doing similar exercises on machines. Scientists said the difference may be due to the greater number of stabilizer muscles used when working out with free weights.
Eat an Apple a Day
Apple polyphenols are compounds found in apples that have been found to boost muscle strength, enduranceOpens a New Window., and even fat loss. While they appear to directly increase the activity of genes that decrease fat production and storage, the boost in endurance and strength can help further fat loss by allowing you to train harder longer. A typical large apple provides about 200mg of polyphenols.
Drink Caffeinated Green or Black Tea
Caffeine is a stimulant, and stimulants tend to increase the calories you burn. One likely reason is that they give you the short-term impression that you have more energy, which could mean you move more. Caffeine may also cause metabolic changes in the body that can result in more calories burned.
"Even older studies have suggested that 250 milligrams of caffeine consumed with a meal can increase the calories spent metabolizing the meal by 10%," says Jamie Pope, MS, RD, LDN, a nutrition lecturer at Vanderbilt University School of Nursing. Over time, this could be significant.
Don't Skip Breakfast
Evidence supporting a link between skipping breakfast and increased body weight is growing, according to a recent editorial in the Journal of the American Dietetic Association.
Some research has shown that when people skip breakfast, they tend to eat more calories by the end of the day. Other studies have suggested that skipping breakfast is associated with a higher body mass index in teens.
While we could use more research in this area, eating a healthy breakfast certainly makes sense as a lifestyle habit.
Drink 8 Cups of Water a Day
"Just about everything you call on your body to do burns calories, including absorbing and utilizing water while maintaining fluid balance (sometimes by excreting excess)," says Pope.
Drinking almost eight cups of water (2 liters) may help burn nearly 100 extra calories a day, according to findings of a small study from Germany, notes Pope.
That may not sound like much, but it could add up to 700 calories a week or 2,800 calories a month. And that's by doing something we should do anyway to keep our intestines and kidneys happy, and to help keep us from confusing thirst with hunger. (Pope does add a caution not to overdo it; it is possible to drink dangerous amounts of water.)
Add Vinegar to Your Diet
Vinegar is well known for its health-promoting properties.
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
One study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period
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 275 calories
Eat plenty of fiber
Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer Trusted Source
According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.
One study of 1,114 adults found that for each 10-gram increase in soluble fiber intake per day, participants lost 3.7% of their belly fat over a five-year period, even without any other changes in diet or exercise
Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. In fact, an increase of 14 grams of fiber per day was associated with a 10% decrease in calorie intake.
Eat small food
Every time you eat a meal or snack, your gastrointestinal tract turns on, so to speak, and starts digesting food and absorbing nutrients. It costs calories to fire up the human digestion machine, so it makes sense that the more small meals or snacks you eat through the day, the more calories you'd burn.
There isn't much solid evidence for this effect, McCrory notes in an email interview. But many experts believe that, compared to eating one or two very large meals, this is a more healthful way of eating anyway. And if it leads to even a few extra calories being burned, even better!
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