To burn fat with ease can sound weird and unbelievable to most people, considering the many challending & demanding diet and exercises suggestions health officials would advice along with information available in the media.
Yet, there are plenty of simple steps you can take to increase fat burning, quickly and easily. Here are 5 Best Simple Ways to Burn Fat with Ease:
1. Follow a High-Protein Diet
Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.
In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat (5Trusted Source, 6Trusted Source).
One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss (7Trusted Source).
Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss (8Trusted Source, 9Trusted Source).
Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning.
Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
2. Squeeze in More Sleep
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 (10Trusted Source).
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
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.
3. Fill up on Fiber
Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer (29Trusted 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 (30Trusted Source).
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.
Not only that, but it was also linked to nearly 4.4 pounds (2 kg) of weight loss over a four-month period (31Trusted Source).
Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fiber foods that can boost fat burning and weight loss.
4. Add Probiotics to Your Diet
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 (49Trusted Source).
Increasing your intake of probiotics through either food or supplements may also help rev up fat burning and keep your weight under control.
One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight, fat percentage and body mass index compared to those who took a placebo (50Trusted Source).
Another small study showed that taking probiotic supplements helped people following a high-fat, high-calorie diet prevent fat and weight gain (51Trusted Source).
Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss.
Taking supplements is a quick and easy way to get in a concentrated dose of probiotics every day.
5. Drink Coffee
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 (42Trusted Source).
In fact, studies show that caffeine intake can temporarily increase energy expenditure and enhance metabolism by 3–11% (43Trusted Source, 44Trusted Source).
One large study with over 58,000 people found that increased caffeine intake was associated with less weight gain over a 12-year period (45Trusted Source).
Another study found that higher caffeine intake was linked to a higher rate of success with weight loss maintenance among 2,623 people (46Trusted Source).
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.
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