Whether you’re trying to shed belly fat or just get leaner, there are lots of little changes you can make to help reach your goals. Here are some tried-and-true tips:
In addition to being more toned and defined, a lower body fat percentage offers health benefits like lowering your risk of heart disease.
1. Increase Your Activity Level
One of the best ways to burn body fat fast is to increase your level of physical activity. Getting more exercise is important not just to stay fit but also to help your body break down fat, says the Mayo Clinic. Cardio exercises like running, cycling, stair-climbing or jumping rope all work to burn calories. However, high-intensity interval training, or HIIT, is one of the most effective. In fact, it can burn more calories in less time than low-intensity workouts.
During HIIT, you’ll alternate between fast bursts of activity and short rest periods to keep your heart rate elevated. For example, you might start with a light five-minute warm-up and then sprint for 30 seconds followed by walking for 20 seconds. You’ll continue this pattern for the duration of your workout.
The key is to reach your target heart rate zone, which is a comfortable but challenging intensity for you. You can measure this by using the talk test: you should be able to say a few words without gasping. Low-impact cardio workouts, like walking or riding a stationary bike, can also help you reach this goal.
2. Eat a High-Protein Diet
The protein in food can boost satiety, lower appetite and help preserve muscle mass during weight loss, according to the Institute of Medicine. A high-protein diet also promotes a higher metabolism and increases fat burning.
Getting your recommended amount of protein can be easy when you include the right foods in your diet. Protein rich foods include lean meat, poultry, fish (like salmon and tuna), eggs and dairy products. Choose low-fat options, such as milk, yogurt and cottage cheese, to maximize your fat loss.
Protein-rich legumes, such as beans and lentils, are another fat-burning powerhouse. They also provide fiber to your diet, which can help you feel full and cut down on calories.
Other good sources of protein are quinoa, chicken breast and turkey. If you choose poultry, make sure to choose a lean cut, such as chicken tenderloin. Fish is a great source of protein, as well as omega-3 fatty acids, which can help improve heart health. But avoid high-mercury fish, such as swordfish and tuna.
3. Increase Your Water Intake
Increasing your water intake is one of the best ways to burn body fat, especially belly fat. Sugary sodas and juices contain empty calories, which can contribute to belly fat, while water helps fill the stomach, leading to a feeling of fullness that helps suppress appetite.
Drinking water before and during exercise can help improve performance and increase fat burning. When you’re dehydrated, muscle cells become sluggish, and water is key in transporting electrolytes to the cell for energy.
Water also has the ability to boost metabolism, helping your body burn more calories, even when you’re at rest. Studies have shown that drinking water increases resting energy expenditure by 24-30%, while the metabolic effects last for 60 minutes (1).
If you’re not a fan of plain water, add some flavor with fresh fruit or herbs, or try adding a drop of citrus juice for added antioxidants and vitamin C. Just be careful not to drink too much water, which can cause a condition called hyponatremia, or water intoxication (2). Setting a goal for your daily water intake and using a water tracker app on your phone are good tools for increasing your fluid intake.
4. Spice Up Your Meals
When it comes to burning body fat, a healthy diet is key. Many foods have special qualities that help assist fat metabolism, reduce hunger and encourage satiety. Try adding lean proteins, berries, whole grains, green leafy vegetables and spices to your diet to reap these benefits.
A smashed avocado sandwich on sprouted wheat bread is packed with healthy monounsaturated fat, which takes longer to digest than carbohydrates and helps you feel full. Add a sprinkle of cayenne pepper, which contains capsaicin, an appetite suppressant, to the spread for even more flavor.
Avoid fatty foods such as bacon, butter and high-fat meats, which can pack on the pounds. Also, when dining out, choose entrees that are boiled, baked or steamed rather than fried, and avoid extras such as sauces, gravy, mayonnaise and salad dressings, which can contain a lot of calories.
Start the day with eggs for breakfast, which will fill you up and control your hunger throughout the morning. Mix in some berries, which contain polyphenols that reduce insulin levels, to burn belly fat.
5. Skip High-Calorie Beverages
A diet filled with sugary drinks and alcoholic beverages can contribute to excess body fat. Cutting these out and replacing them with water or green tea is one of the easiest ways to burn more calories.
Another easy way to cut back on calories is by avoiding processed foods, Cording says. These tend to be high in sodium and saturated fat, which can increase your risk for heart disease and obesity. Instead, try to make most of your meals from whole foods that are low in sodium and sugar and high in fiber.
Conclusion
Exercise also plays an important role in burning body fat. Incorporating a mix of cardio and strength training will help you burn more calories and build muscle. Aim for 20 to 40 minutes of cardiovascular (aka aerobic) exercise each day to get your heart rate up and help you burn fat. Examples of cardio include running, dancing, swimming, or walking. In addition, trying out high-intensity interval training (HIIT) workouts can help you burn more calories and build muscle in less time.