In my weight loss journey, I’ve learned a lot about what works and what doesn’t when it comes to burning fat. And I’ve compiled a great list and that I’m happy to share with you guys.
One of the things I love about writing besides the fact that my work keeps my family and me healthy, is helping you to navigate your way to a better you! My weight loss strategy, leading me to lose over 200 pounds total over the years, and no less during my 40s, included these tips:
1. CONSIDER INTERMITTENT FASTING
I’ve been on an intermittent fasting eating regimen for a while now and love it. Studies show that intermittent fasting helps people to lose weight, reduce fat, and lower cholesterol. It even reduces the risk of heart disease.
2. STRENGTH TRAIN
Strength training is awesome. Not only does pushing yourself do wonders for your self-esteem, but the results are amazing, too! There are lots of studies out there to show that resistance training reduces fat and can also encourage fat burning at rest.
3. INCREASE CARDIO
While we are on the topic of exercise, doing cardio as a workout can help reduce belly fat, waist circumference, and the amount of body fat you carry. And when you choose an exercise you enjoy, whether it’s moderate-intensity or high intensity interval training, you’ll see benefits from day one. And that’s awesome. Aerobic exercise sessions like running, walking at a fast pace, and swimming are all stellar fat burners.
4. ADD PROBIOTICS TO YOUR DAY
I recently wrote a post on the Benefits of Sauerkraut, and I talk about probiotic foods. Fermented cabbage, aka sauerkraut, is considered a probiotic. Other foods to add to your diet include sourdough bread, miso, and yogurt. Why probiotics? In a compilation of randomized controlled trials where participants took probiotics over 3 to 12 weeks, the results showed significant weight loss and reduced body fat percentage.
5. REDUCE YOUR REFINED CARB INTAKE
Another top fat loss tip is to lower your carb intake. Refined carbs, that is. Foods like packaged snacks and sugary foods are the typical culprits. I’ve given the low down on fake healthy foods in my post here. You’ll be surprised at some of them on the list! A lot of them are full of refined carbs and sugar. Think trail mix, flavored instant oatmeal, and store-bought muffins.
6. INCREASE YOUR FIBER INTAKE
Not only does fiber increase feelings of fullness, but it also keeps your digestive system working well. Fiber-filled foods, like avocados, legumes, oats, and quinoa, can help burn fat. Fiber can help reduce belly fat, according to a study on visceral fat.
7. DRINK COFFEE
You may wonder, what has coffee got to do with fat loss? In my post, Is Coffee Healthy? I explain how coffee can reduce the risk of disease and has a ton of nutrients. But I also explain how coffee boosts your metabolism by increasing the epinephrine in the body. This hormone signals the fat tissues to break down fats and send them to the blood. Drinking coffee increases metabolism, too. Caffeine has antioxidants, another benefit!
8. EAT HEALTHY FATS
Did you know that eating more fat can help you lose fat? I’m not kidding. As long as you eat the right type of fat, that is. I’ve narrowed down the top 10 best food to lose fat and build muscle, including nuts like almonds, and full-fat dairy choices like cottage cheese. Eating fat can slow down your digestion and reduce your appetite.
9. DRINK APPLE CIDER VINEGAR
If you’ve watched my video on apple cider vinegar, you know that I drink about 70 ounces of water a day, with apple cider mixed in to create a tonic. One to two tablespoons a day is the recommended amount to boost fat loss. If you don’t want to drink it, add it to marinades and salad dressings. When to drink apple cider vinegar? I answer that question and tell you more about the health benefits here.
10. GET ADEQUATE SLEEP
So, you want to decrease body fat? You may not think that sleep matters – but it does! Studies show that adequate sleep (and quality sleep) can affect fat loss. One study proved that getting at least seven hours of sleep a night meant more weight loss for participants in a 6-month weight loss program. Being deprived of sleep may interrupt your resting metabolic rate, so to increase fat burning, get to bed at a decent hour as often as you can.
11. EAT LOTS OF PROTEIN
It’s really important to fuel your body with protein. Protein enhances muscle growth and also helps you lose fat, especially in the abdomen. My favorite go-to high protein snacks for weight loss include protein shakes and hummus. And seriously, your calorie intake is much less of a concern when you fuel your body with healthy carbohydrates, good for you dairy products, and power packed proteins like chicken and fish.
BONUS FAT LOSS TIPS
- Use meal prep to your benefit by having healthy meals ready and waiting
- Pay attention to portion control
- Limit your alcohol intake (drink green tea instead!)
- Eat clean wholesome foods
- Choose healthy cereals and grains
- Learn to spot hidden sugar
- Drink lots of water
Now, it’s your turn to get started!