1. Start Strength Training
Research has found strength training to have multiple health benefits, especially when it comes to burning fat. In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly (1Trusted Source). Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone (2Trusted Source).
2. 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).
3. Squeeze in More Sleep
Several studies have found an association between getting enough sleep and weight loss. 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 (11Trusted Source).Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity (12Trusted Source).
4. 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 (13Trusted Source). 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 (14Trusted Source).
5. Eat More Healthy Fats
Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness.One study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet (18Trusted Source).
Another small study found that when people on a weight loss diet took two tablespoons (30 ml) of coconut oil daily, they lost more belly fat than those who were given soybean oil (19Trusted Source).
6. Drink Healthier Beverages
Swapping out sugar-sweetened drinks for some healthier selections is one of the easiest ways to increase fat burning. For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value. Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat. It can be swapped for green tea (23Trusted Source, 24Trusted Source).
7. Fill up on Fiber
Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer (29Trusted Source). 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). 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.
8. Cut Down on Refined Carbs
Decreasing your intake of refined carbohydrates may help you lose extra fat.
During processing, refined grains are stripped of their bran and germ, resulting in a final product that’s low in fiber and nutrients.Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger (32Trusted Source). Studies show that a diet high in refined carbs may be associated with increased belly fat (33Trusted Source, 34Trusted Source).
9. Increase Your Cardio
Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs.For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost (37Trusted Source).Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat (38Trusted Source, 39Trusted Source, 40Trusted Source). Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day (41Trusted Source).
10. 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).To maximize the health benefits of coffee, skip the cream and sugar. Instead, enjoy it black or with a small amount of milk and add stevia to prevent the extra calories from stacking up.
11. Try High-Intensity Interval Training (HIIT)
High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated. One study found that young men performing HIIT for 20 minutes three times weekly lost an average of 4.4 pounds (2 kg) of body fat over a 12-week period and also experienced a 17% reduction in belly fat as well as a significant decrease in waist circumference (47Trusted Source).HIIT may also help you burn more calories in a shorter amount of time than other forms of cardio. According to one study, performing HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time (48Trusted Source).
12. 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. Increasing your intake of probiotics through either food or supplements may also help rev up fat burning and keep your weight under control. A 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. One study in 28 people showed that eating yogurt containing either Lactobacillus fermentum or Lactobacillus amylovorus bacteria reduced body fat by 3–4% (52).Taking supplements is a quick and easy way to get in a concentrated dose of probiotics every day or you can try adding some probiotic-rich foods to your diet, such as kefir.
13. Increase Your Iron Intake
As with other nutrients such as iodine, a deficiency in iron may impact the health of your thyroid gland. This small gland in your neck secretes hormones that regulate your metabolism (53Trusted Source). Multiple studies have found that low levels of iron in the body may be associated with impaired thyroid function and a disruption in the production of thyroid hormones (54Trusted Source, 55Trusted Source, 56Trusted Source). Common symptoms of hypothyroidism, or decreased thyroid function, include weakness, fatigue, shortness of breath and weight gain (57Trusted Source). Similarly, a deficiency in iron can cause symptoms like fatigue, dizziness, headaches and shortness of breath (58Trusted Source).One study even found that when 21 women were treated for iron deficiency, they experienced reductions in body weight, waist circumference and body mass index (59Trusted Source).
14. Give Intermittent Fasting a Shot
Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting. Research shows that intermittent fasting may help enhance both weight loss and fat loss.They found that alternate-day fasting over a period of 3–12 weeks reduced body weight by up to 7% and decreased body fat by up to 12 pounds (5.5 kg) (60Trusted Source).
Resource Citation: https://www.healthline.com/nutrition/best-ways-to-burn-fat#section1