Achieving significant fat loss is no easy feat and requires commitment, persistence, and determination. While quick fixes like crash diets and fat-burning supplements may offer immediate results, the most reliable and sustainable approach to reaching a healthy weight involves making changes to your eating habits, lifestyle, and exercise routine.
By implementing simple yet effective strategies, you can achieve lasting and healthy fat loss while also enhancing your overall well-being. Here are twelve evidence-based methods to optimize your fat loss journey.
1. Start strength training
Strength training may not only help decrease your body fat levels but also increase resting energy expenditure and target belly fat.
2. Eat protein diet
Eating more protein may be associated with a lower risk of belly fat. Plus, it may decrease appetite, lower calorie intake, and preserve muscle mass.
3. Get more sleep
Getting enough sleep may help reduce your appetite and hunger levels, as well as lower your risk of weight gain.
4. Eat more healthy fats
A higher intake of healthy fats, such as olive oil and nuts, is associated with a lower risk of weight gain.
5. Drink unsweetened beverages
Sugar-sweetened beverages and alcoholic drinks may be linked to a higher risk of increased belly fat. Replace them with green tea or water, which have been shown to increase weight loss and fat burning.
6. Fill up on fiber
Upping your fiber intake by consuming foods like fresh fruits, veggies, and legumes may boost fat loss, feelings of fullness, and weight loss.
7. Choose whole grains instead of refined carbs
Refined carbs are low in fiber and nutrients, so it’s best to choose nutrient-dense whole grains for long-term, sustainable fat loss.
8. Increase your cardio
Studies show that the more aerobic exercise people get, the more body fat they tend to lose. Cardio may also help reduce waist circumference and increase muscle mass.
9. Drink coffee
Coffee contains caffeine, which may boost metabolism and fat breakdown. Studies suggest that high caffeine intake may aid weight loss.
10. Try high intensity interval training (HIIT)
HIIT may increase fat burning and help you expend more calories in a shorter period than other forms of exercise.
11. Add probiotics to your diet
Taking probiotic supplements or increasing your intake of probiotic foods may help reduce body weight and fat percentage.
12. Try intermittent fasting
Intermittent fasting has been shown to reduce body weight and body fat. It may also help preserve muscle mass when combined with resistance training.