9 Proven Ways to Lose Fat
There’s no “easy” way to lose fat and no miracle or quick-fix product out there. It takes dedication, self-control, and hard work. When it comes to shedding those extra pounds, the best plan is to work smarter, not harder. Making smart decisions in your weight loss goals helps ensure you’re shedding pounds the healthy way. If you’re ready to meet your weight loss goals, here are nine proven ways to lose fat by helping to burn fat and lose weight backed by biology.
1. Get More Protein
Consuming protein is a great way to increase muscle mass and reduce your appetite. Focusing on a high protein diet can help manage your cravings and improve your metabolism. Eating a high-protein breakfast is a great way to kickstart your day and keep you full, allowing you to resist snacking throughout the day.
2. Sleep Longer
Getting your 8 hours of sleep is another excellent way to help you lose weight. While sleeping, your body is burning fat. As you sleep, your body rebuilds, and your body needs eight hours rest to rebuild and restore to get you ready for the day ahead. Getting the proper amount of sleep also helps keep you feeling full after a meal. If your body is well-rested, it won’t need to compensate with additional calories to keep going throughout the day.
3. Focus on Cardio and High-Intensity Interval Training
High-intensity cardio training is a quick way to burn fat and increase muscle mass compared to other exercises. Cardio not only helps ramp up your metabolism, but it also releases hormones that suppress your appetite. By focusing on getting regular cardio workouts while eating a healthy diet, you can effectively lose belly fat.
4. Eat More Fiber
Eating more fiber, especially soluble fiber, can also help with weight loss. Foods with soluble fiber absorb water and become a gel; when this happens, it slows down digestion and keeps you feeling full longer. Fiber-rich foods include chia seeds, flax seeds, Brussels sprouts, legumes, avocados, and blackberries.
5. Hit Ketosis
Many people turn to the keto diet to burn fat fast, but why? And does it work? In the absence of carbohydrates, your body turns medium-chain triglycerides (MCTs) into ketones, which the body can use as an alternative energy source to glucose. By hitting ketosis, the body burns more fat.
Coconut oil and palm oil naturally contain an abundance of MCTs, but they also have long-chain triglycerides that the body can’t convert to ketones. To increase MCT intake without consuming more carbs, you can try concentrated MCT oil products, such as keto-friendly MCT oil softgels.
6. Cut Out Refined Carbohydrates
Cutting back on carbs, or more specifically, refined carbs, can significantly aid in weight loss. Refined carbs come from sugars and refined grains and, if consumed in excess, can lead to heart disease and obesity. Unfortunately, familiar foods and ingredients like white flour, white bread, white rice, pasta, and soda all have refined fats.
However, the body needs carbs for energy. This is where whole, unprocessed carbs come in. Sources of these “complex” carbs include fruits, vegetables, whole grains, nuts, legumes, and beans.
7. Start Strength Training
As previously discussed, cardio can be for weight loss, but strength training can be equally important. Strength training not only helps to preserve and build muscle mass but can also help reduce belly fat. When do strength training, be aware that your weight will likely fluctuate as you delve further into strength training because you’ll gain muscle mass.
8. Don’t Eat Sugar in Excess
Sugar is known to cause chronic diseases like heart disease, diabetes, fatty liver diseases, and obesity when used in excess. When on a diet, cutting out sugar is an excellent way to reach your goal. Sugar may give a small energy boost, but shortly after will give your body a severe crash. By swapping sugary food for a healthy alternative, you will have more sustainable energy and won’t risk a mid-day crash.
9. Avoid Trans Fats
Trans fats are processed fats linked to many conditions like inflammation, insulin resistance, heart diseases, and obesity. Avoid trans fats by cutting out fast food, chips, baked goods, frozen pizza, non-dairy creamer, and margarine.
Simplifying Weight Loss | Proven Ways to Lose Fat
Losing weight doesn’t have to be complicated. By setting clear goals and following your plan, you can be well on your way to healthy body weight. We hope these tips help get you on the right track to lose weight and meet your goals—but before making any drastic changes to your diet or lifestyle, it’s a good idea to consult with your doctor.