10 Fastest Ways to Burn Fats | 100% Natural Method. We shall be disusing in this article 10 natural but fastest was way of burning your fat belly. Continue reading for the full details.
10 Fastest Ways to Burn Fat | 100% Natural Method
What exactly is body fat?
1. Eat More Good Fats
Instead of eating a low-fat diet, focus on eating beneficial “good” fats like polyunsaturated fats and limiting harmful “bad” fats like trans fats.
“Eating fat actually helps you lose weight because it slows down digestion and helps you to feel more satisfied after a meal,” says Friedman. Consume heart-healthy monounsaturated and polyunsaturated fats by eating fish, avocados, olives and olive oil, eggs, nuts and nut butter, seeds and dark chocolate. Meanwhile, avoid trans fats, which are found in fried foods, vegetable shortening, margarine, baked goods and processed snack foods.
2. Ditch Ultra Processed Products and Refined SugarsA recent study found from age 5 onward, almost 70% of the average American’s diet consists of ultra-processed foods (UPPs), which is not good news for body fat[1]. “The top sources of unwanted oils and fats in the modern Western diet are not meat and poultry, but breads and baked goods, along with condiments,” says Dr. Fenster. “UPPs are loaded with unhealthy fats that are often paired in a dizzying array and scandalous amount with added sugars and salt, which makes them hyperpalatable and addictive.” People also tend to overeat highly-processed, low-nutrient, pre-packaged foods like pastries, doughnuts, chips and margarines.
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The average American eats 152 pounds of refined sugar every year, which can really mess with blood sugar and increase insulin levels, which also affects fat storage. “Refined sugars, a staple of ultra-processed products, are empty calories,” says Dr. Fenster. “Decreasing caloric intake spurs the body to utilize its fat reserves, thus decreasing the percentage of body fat.”
3. Watch What You Drink
High-calorie sodas, alcohol and other highly sweetened liquids can account for up to 30% of a person’s daily caloric intake, and they often contain high-fructose corn syrup, which has been linked to fatty liver disease and other diseases in the human body, says Dr. Alexis.
Instead, drink more water. “More than half of U.S. adults don’t drink enough water because they are too busy, forget or don’t track it,” says Friedman. “Drinking water is essential for burning off fat from food and drink, as well as stored fat.” In fact, research in Frontiers in Nutrition found increased water intake led to increased lipolysis (the breakdown of fat) and a reduction of new fat growth
How much water do you need? “The rule of thumb is to drink half your body weight in ounces per day,” says Friedman. So, if you weigh 150 pounds, try to consume 75 ounces of water each day.
4. Pump Up the Protein
Diets high in quality proteins can help you lose body fat by promoting satiation (the feeling of fullness), helping you retain muscle mass while losing body fat and increasing diet-induced thermogenesis (the burning of calories from digestion).
Eating protein also helps decrease the production of hunger hormone ghrelin, which can help you crave fewer sweets and carbohydrates. One study found increasing protein consumption to 25% of a person’s daily calories helped reduce cravings by 60% and cut late-night snack cravings by half[3]. Adding more protein to your diet may also help boost metabolism so that your body burns more calories throughout the day.
Source 15% of 25% of your daily calories from quality protein sources to help with weight loss, depending on your age, sex and activity level, recommends Friedman..
5. Find More Fiber
Fiber fills you up and takes longer to digest than sugars, protein and carbohydrates. Research shows dieters who consumed 30 grams of fiber a day and were given no other dietary parameters lost a significant amount of weight. “In addition to weight loss, fiber is heart-healthy, good for gut health and can reduce risk of diabetes and certain cancers,” says Friedman, who recommends dietary sources like oats, legumes, fruits, beans and wheat bran.
Studies also indicate that fiber is great at reducing stubborn belly fat, which is important since excess belly fat carries with it a host of additional health issues, including increased risk of type 2 diabetes and cardiovascular disease
6. DRINK HEALTHIER BEVERAGES
Swapping out empty-calorie 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.
Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat.
Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat.
Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.
Instead, opt for calorie-free beverages like water or green tea.
In one small, 12-week study, drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg), compared to a control group
Green tea is another great option. It contains caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism.
For instance, one study in 12 adults showed that green tea extract increased fat burning by 12% compared to a placebo .
Trading in even just one or two servings of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning.
SUMMARY: Sugar-sweetened beverages and alcoholic drinks may be associated with a higher risk of belly fat. Green tea and water have been shown to increase weight loss and fat burning.
7. FILL UP ON FIBER
Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer (29).
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 (30).
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 (31).
Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fiber foods that can boost fat burning and weight loss.
SUMMARY: A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater 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.
Studies show that a diet high in refined carbs may be associated with increased belly fat .
Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference.
One study in 2,834 people also showed that those with higher intakes of refined grains tended to have a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to have a lower amount .
For the best results, reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats.
SUMMARY: Refined carbs are low in fiber and nutrients. They may increase hunger and cause spikes and crashes in blood sugar levels. Consuming refined carbs has also been associated with increased belly fat.
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 activity that increases your heart rate.
Adding cardio to your routine may be one of the most effective ways to enhance fat burning.
For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost .
Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat
Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day .
Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.
SUMMARY: Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass.
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 .
In fact, studies show that caffeine intake can temporarily increase energy expenditure and enhance metabolism by 3–11% .
One large study with over 58,000 people found that increased caffeine intake was associated with less weight gain over a 12-year period .
Another study found that higher caffeine intake was linked to a higher rate of success with weight loss maintenance among 2,623 people.
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.
SUMMARY: Coffee contains caffeine, which can increase the breakdown of fat and raise metabolism. Studies show that higher caffeine intake may be associated with greater weight loss.
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