Easy Ways to Burn More Fat: No matter what training or diet you choose, none of them endorse larding up. Your choice of drink, training approach, and especially your food intake can impact fat loss. We’ve gathered 25 tried and true tips that, when combined, can keep you lean and fit throughout the winter. Keep in mind if you desire summer abs, you must start working towards that goal without delay.
Table of Contents
25 Easy Ways to Burn More Fat
1- Hit the Slide:
When incorporating sliders, also known as gliders, into your body-weight exercises, you introduce a challenging element that brings instability to every repetition. This increased engagement of muscles enables you to burn more calories efficiently.
2- Lift Heavy:
Excess post exercise oxygen consumption, or EPOC, refers to the heightened metabolic rate experienced after a workout. Researchers at Norwegian University of Sport and Physical Education reviewed various studies and discovered that using heavier weights for fewer repetitions leads to a more significant increase in resting metabolic rate that persists longer, compared to using lighter weights for more repetitions. It’s not about completely abandoning high-rep training but incorporating occasional heavy lifting (three to seven reps) to optimize calorie burn even outside the gym.
3- Become a Drinker:
Even though this finding comes from the land of Oktoberfest, German researchers have demonstrated that consuming approximately 2 cups of cold water (not beer) can temporarily increase metabolic rate by approximately 30%. This effect is primarily attributed to a rise in norepinephrine levels.
4- Slow Your Roll:
Including slow-digesting carbohydrates like brown rice, oatmeal, and whole-wheat bread can help maintain low insulin levels and avoid spikes hindering fat burning. A study conducted at Penn State University revealed that individuals on a low-calorie diet that primarily consisted of whole-grain carbohydrates experienced a greater fat loss compared to those on a low-calorie diet based on refined carbs.
5- Eat Fat:
Certain fats, especially omega-3s, not only won’t cause weight gain but can actually aid in fat loss. Consuming around 30% of your total daily calories from healthy fats is recommended. Examples of healthy fats include walnuts.
6- Rest Less:
The study conducted by researchers at the College of New Jersey revealed that individuals who rested for 30 seconds between sets during the bench press burned over 50% more calories compared to those who rested for three minutes. To optimize fat loss, aim to rest for less than a minute between sets.
7- Get Citrusy:
Grapefruits, oranges, & other citrus fruits are packed with vitamin C and fiber, offering benefits such as stroke prevention and fat loss promotion. A study conducted at the Scripps Clinic in San Diego revealed that individuals who consumed drank 8 ounces of grapefruit juice or half a grapefruitthree times a day while maintaining their normal diet lost the average of four pounds in 12 weeks.
Some participants even shed more than 10 pounds without dieting. The researchers attribute this effect to grapefruit’s ability to lower insulin levels. Consider adding half a grapefruit to a few of your meals, including pre-workout, for maximum impact.
8- Chew Gum:
A study conducted at Glasgow Caledonian University discovered that individuals who chewed gum between meals consumed considerably less food during the subsequent meal than those who didn’t. The researchers concluded that chewing gum enhances satiety, leading to a reduction in food intake.
9- Say Soy-Anara to Fat:
Soy protein has been established as an effective fat-burning agent. A review paper conducted at the University of Alabama at Birmingham in 2008 indicated that soy protein might have the potential to reduce appetite and calorie consumption. Furthermore, the scientists observed that individuals who consumed 20 grams of soy protein daily for three months experienced a noteworthy fat loss.
10- Free Yourself:
Incorporating free weights, particularly in compound exercises like squats, has yielded a higher calorie burn than performing similar exercises on machines. According to scientists, this disparity can be attributed to the increased engagement of stabilizer muscles during free weight workouts.
11- Stagger It:
In a study, participants who engaged in three 10-minute running intervals with 20-minute rest periods found the workout to be more manageable than running continuously for 30 minutes at the same intensity. Not only did intermittent cardio result in greater fat burning but it has also been demonstrated to lead to a higher post-workout calorie expenditure compared to the equivalent duration of continuous exercise.
12- Be a Guac Star:
Avocados are rich in monounsaturated fat, which is not typically stored as body fat. Additionally, they contain mannoheptulose, a sugar that reduces insulin release and improves calcium absorption. As mentioned earlier, maintaining low insulin levels throughout the day is crucial for promoting fat loss, and ensuring sufficient calcium intake can also aid in this process. Consider adding a quarter of an avocado to your salads and sandwiches for a nutritious boost.
13- Pump Up the Protein:
A study published in the American Journal of Clinical Nutrition in 2013 demonstrated that individuals who consumed a high-protein breakfast containing 35 grams of protein experienced greater satiety and feeling satisfied for an extended duration.
14- Use the Force:
To achieve a lean physique, push beyond your limits by incorporating techniques like forced reps, static contractions, rest-pause, or droplets. A study conducted on collegiate football players revealed that implementing a high-intensity weight program, which involved a single set per exercise consisting of 6-10 reps taken to failure, along with forced reps and static contractions held for several seconds, led to more significant body-fat loss over 10 weeks compared to a lower-intensity program that included three sets of 6-10 reps per exercise taken to muscle failure.
This could be attributed to a greater growth hormone (GH) level surge observed in the high-intensity group. In fact, according to a study from Finland, forced reps resulted in a threefold increase in GH compared to training failure.
15- Lift Light:
While lifting heavy weights does lead to increased calorie burning post-workout (as mentioned in No. 2), a study presented by researchers from the College of New Jersey at the 2007 annual meeting of the National Strength and Conditioning Association revealed that performing higher repetitions results in greater calorie expenditure during the workout itself.
It’s important to vary your training routine by incorporating lighter weights and higher reps (10-20) in some sessions while opting for heavy weights and low reps (three to seven) in others. Another strategy to combine the benefits of both approaches is to perform four sets of each exercise, with the first two sets using heavy and low reps and the last two sets utilizing light and high reps.
16- H2 No:
When you’re looking to control hunger while following a diet, consider using a reduced amount of water when preparing your protein shake. According to a study conducted at Purdue University, participants consumed two shakes with the same nutritional content and discovered that the thicker shake resulted in a more substantial and lasting decrease in hunger.
17- More Calcium:
Dairy products offer a valuable calcium source that can promote fat loss. The presence of calcium plays a role in regulating the hormone calcitriol, which has the potential to either stimulate fat production or hinder fat burning. Adequate calcium levels help suppress calcitriol and fat production while simultaneously enhancing fat-burning processes. Incorporating lower-fat options of cottage cheese and yogurt (such as Greek, plain, or skyr) into your diet is an excellent approach to increasing protein intake and supporting your journey toward fat loss.
18- Spice Things Up:
Capsaicin, a potent component present in hot peppers, possesses properties that can facilitate calorie burning and suppress hunger. Its effects are further amplified when combined with caffeine, and studies have demonstrated its ability to enhance fat oxidation during physical activity. For a fiery kick, consider incorporating crushed red pepper, hot peppers, or hot sauce into your meals. If you prefer milder options, you can also explore capsaicin supplements as an alternative.
19- Sleep it Off:
According to an American Journal of Epidemiology study, lack of sleep can contribute to weight gain. Subjects who slept less than five hours per night had a one-third higher likelihood of gaining 30-plus pounds over a 16-year period compared to those who slept seven hours or more. This imbalance may be attributed to leptin and ghrelin hormones, which affect hunger and metabolic rate. University of Chicago research revealed that sleep-deprived men experienced increased ghrelin and decreased leptin levels, leading to heightened hunger.
Similarly, a Stanford University study linked inadequate sleep to lower leptin, higher ghrelin levels, and increased body fat. Aim for seven to nine hours of sleep each night for improved recovery, overall health, and fat management.
20- Eat an Apple a Day:
Apple polyphenols, compounds discovered in apples, offer remarkable benefits, including enhanced muscle strength, endurance, and fat loss. These polyphenols exhibit the ability to activate specific genes responsible for reducing fat production and storage.
Moreover, the increased endurance and strength resulting from their consumption enable more intense and extended training sessions, ultimately aiding in fat loss. A single large apple typically contains approximately 200mg of polyphenols, making it a convenient and nutritious source of these beneficial compounds.
21- HIIT It:
Extensive research supports the effectiveness of incorporating high-intensity cardio into your workout routine to maximize fat burning. Engaging in activities like running at 90% of your maximum heart rate, followed by low-intensity exercises such as brisk walking, has been found to yield superior fat loss results compared to continuous, steady-state cardio. Traditional methods like walking for 30 minutes at 60-70% of your maximum heart rate can be less effective in comparison.
22- Feel the Need for Speed:
Researchers from Ball State University suggest incorporating explosive weightlifting into your workout routine. According to their findings, fast-twitch muscle fibers, which are less energy-efficient compared to slow-twitch fibers, consume more fuel during exercise. To execute fast reps effectively, select a weight ranging from 30-60% of your one-rep max for each exercise.
Complete two sets of three to eight fast reps, then follow up with two to three sets of regular-paced reps. This combination allows you to optimize your workout and target different muscle fibers.
23- Rock Out:
According to a study conducted in Italy, individuals who engaged in rock climbing experienced an average heart rate of approximately 80% of their maximum, comparable to an intense cardio session. Moreover, they burned around 12 calories per minute (calculated based on a 180-pound individual), amounting to nearly 400 calories in just 30 minutes. If you’re interested, explore indoor or outdoor rock-climbing clubs available in your vicinity to embark on this exhilarating activity.
24- Stay Grassy:
Investing a few extra bucks in grass-fed cows’ meat and dairy products seems wise. Research conducted in the UK revealed that organic milk boasts approximately 70% more omega-3 fatty acids compared to conventional milk. A study published in the Journal of Dairy Science also demonstrated that grass-fed cows produce milk containing a remarkable 500% more conjugated linoleic acid (CLA) than their grain-fed counterparts. Similarly, meat sourced from organically raised cattle carries elevated levels of CLA and omega-3s, both of which can aid in fat burning and muscle building.
25- Go Nuts:
A study conducted at Loma Linda University shed light on the effectiveness of low-calorie diets that derive 40% of total calories from fat, primarily from almonds. The findings revealed that such diets led to improved fat loss over a span of 24 weeks, surpassing the outcomes of consuming the exact calorie count but with a higher carbohydrate intake and lower fat content. In addition to almonds, walnuts, and Brazil.
Conclusion
These 25 easy ways into your lifestyle can greatly enhance your fat-burning efforts. By hitting the slide, lifting heavy, becoming a drinker (of water), slowing your roll, and eating fat strategically, you can maximize your body’s ability to burn fat. Resting less, getting citrusy, chewing gum, and saying “soy-anara” to fat can also contribute to your weight loss goals.
Additionally, freeing yourself from restrictive diets, staggering your meals, being a guac star, and pumping up the protein intake can all have a positive impact. Don’t underestimate the power of using the force, lifting light weights, saying “H2 no” to sugary drinks, and incorporating more calcium into your diet.
Spice things up, prioritize quality sleep, enjoy an apple a day, and try high-intensity interval training to rev up your metabolism. Feeling the need for speed, rocking out to energizing tunes, staying grassy by choosing green veggies, and going nuts with healthy fats can further aid in burning more fat.
By following these simple yet effective strategies, you can make progress towards your fat loss goals and achieve a healthier, fitter version of yourself. So, embrace these 25 easy ways and take charge of your fat-burning journey today!
FAQs
Are these 25 easy ways suitable for everyone, regardless of fitness level?
Absolutely! These easy fat-burning methods are designed to be accessible to individuals of all fitness levels.
Whether you’re a beginner or an experienced fitness enthusiast, you can implement these strategies to enhance your fat-burning potential.
Will I need expensive equipment or a gym membership to follow these tips?
Not at all! One of the best aspects of these 25 easy ways is that they can be incorporated into your daily routine with minimal or no equipment.
While some tips may involve using weights or exercise machines, alternative options can always be done at home or even outside. You don’t need a pricey gym membership to burn more fat!
Can I still enjoy my favorite foods while following these fat-burning methods?
Absolutely! The focus of this comprehensive guide is not on extreme dietary restrictions or eliminating all your favorite foods.
Instead, it emphasizes making smart choices and incorporating certain foods strategically to support fat burning. You can still enjoy a balanced and varied diet while following these tips.
How long will it take to see results from implementing these fat-burning strategies?
The timeline for seeing results can vary from person to person, depending on factors such as current fitness level, genetics, and adherence to the strategies.
However, it’s important to remember that sustainable fat loss is a gradual process. You can expect to see positive changes over time by consistently incorporating these methods into your lifestyle.
Can these 25 easy ways be combined with other fitness or weight loss programs?
Absolutely! These fat-burning methods can be seamlessly integrated into other fitness or weight-loss programs you may be following.
In fact, combining different strategies often leads to more effective and well-rounded results. Feel free to incorporate these tips into your existing routine to enhance your fat-burning efforts and achieve your desired goals.
Everyone’s journey is unique, and it’s essential to listen to your body and adjust based on your needs and preferences.
These 25 easy ways provide a comprehensive guide to help you burn more fat, but it’s important to find what works best for you and create a sustainable approach to reaching your health and fitness goals.
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