Fat loss strategies -
Cardio, also known as aerobic exercise, is one of the most common forms of exercise. Adding cardio to your routine may be one of the most effective ways to enhance fat burning and weight loss.
For example, one review of 15 studies tied increased aerobic exercise to decreased belly fat in middle-age women Other studies have found that aerobic exercise may increase muscle mass and decrease belly fat, waist circumference, and body fat 32 , 33 , Most research recommends — minutes of moderate to vigorous exercise per week, or roughly 20—40 minutes of cardio each day Running, walking, cycling, and swimming are just a few examples of cardio workouts.
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.
The caffeine in coffee stimulates your central nervous system, increases metabolism, and boosts the breakdown of fatty acids Caffeine has also been shown to enhance fat burning during aerobic exercise, particularly for those who are untrained or sedentary One large review of 12 studies associated increased coffee intake with a lower risk of obesity, especially for men.
Another study including 2, people linked higher caffeine intake to a higher rate of success with weight loss maintenance 38 , To maximize the health benefits of coffee, avoid adding large amounts of cream and sugar. Instead, enjoy it black or with a small splash of milk.
Coffee contains caffeine, which may boost metabolism and fat breakdown. Studies suggest that high caffeine intake may aid weight loss. High intensity interval training HIIT is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.
Studies show that HIIT is incredibly effective at ramping up fat burning and promoting sustainable weight loss. One review found that doing HIIT 3 times weekly for an average of 10 weeks significantly reduced body fat mass and waist circumference For an easy way to get started, try alternating between walking and jogging or sprinting for 30 seconds at a time.
You can also cycle between exercises like burpees, pushups, or squats with short rest periods in between. HIIT may increase fat burning and help you expend more calories in a shorter period than other forms of exercise. Probiotics are a type of beneficial bacteria found in your digestive tract.
In fact, these bacteria have been shown to play a role in everything from immunity to mental health Increasing your intake of probiotics through either food or supplements may also rev up fat burning and support long-term weight management.
One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight, fat percentage, and BMI compared with those who took a placebo Another small study showed that taking probiotic supplements helped people following a high fat, high calorie diet stave off fat and weight gain Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss Taking supplements is a simple, convenient way to get in a concentrated dose of probiotics every day.
Alternatively, you can eat probiotic-rich foods like kefir, tempeh, natto, kombucha, kimchi, and sauerkraut. Taking probiotic supplements or increasing your intake of probiotic foods may help reduce body weight and fat percentage.
Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting. Although it may not be a good fit for everyone, some research indicates that it may enhance both weight loss and fat loss. One review on intermittent fasting examined alternate-day fasting, a method in which you alternate between days of fasting and eating normally.
Another small study showed that eating only during an 8-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training Intermittent fasting has been shown to reduce body weight and body fat.
It may also help preserve muscle mass when combined with resistance training. Studies suggest that gradual weight loss may be more beneficial for improving body composition and reducing body fat. Losing weight slowly may also reduce the risk of putting it back on again later 48, Both dietary strategies and exercise can help reduce belly fat.
You lose fat when you take in fewer calories, or less energy, than you use. Exercise can help burn fat and either maintain or build muscle No foods will specifically enable you to burn belly fat, but you are less likely to continue gaining weight if you focus on fresh fruits and vegetables, healthy fats, and whole grains rather than highly processed foods with a lot of refined carbs and added sugar.
Rather, you should incorporate healthy habits into your routine, such as eating whole grains instead of refined carbs, replacing sugary drinks with water, trying probiotics, or drinking coffee.
Be sure to pair these simple nutrition tips with a well-rounded diet and active lifestyle to promote long-lasting, sustainable fat burning.
Finding a friend or family member with similar exercise or lifestyle goals may also help you hold yourself accountable. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….
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This study is observational…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 12 Ways to Promote Long-Term Fat Loss. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Rachael Ajmera, MS, RD — Updated on July 3, Strength training High protein diet Sleep Healthy fat Unsweetened drinks Fiber Whole grains Cardio Coffee HIIT Probiotics Intermittent fasting FAQ Bottom line Making changes to your diet, such as eating more protein and fewer refined carbs, may help increase fat loss over time and benefit your overall health.
Start strength training. Follow a high protein diet. Get more sleep. Eat more healthy fats. Drink unsweetened beverages. Fill up on fiber. Choose whole grains instead of refined carbs.
Increase your cardio. Drink coffee. Try high intensity interval training HIIT. One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more.
Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite. Not getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels. Try using a free online calculator like this one to estimate your calorie needs.
Eating too few calories can be dangerous and less effective for losing weight. Counting calories may be a helpful tool for some, but it may not be the best choice for everyone.
If you are preoccupied with food or weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.
Here are a few nutritious meal ideas that can support weight loss and include a mix of proteins, healthy fats, and complex carbs:. For some nutritious snack ideas, check out this article. You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that.
In the first week, you typically lose a mix of both body fat and water weight. If this is the first time you are changing your diet and exercise habits, weight loss may happen more quickly. Losing 0. Losing pounds per week is a safe and sustainable amount that can help maintain long-term results.
Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days.
Drinking plenty of water and adding fiber to your diet might also help. Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight. For safe and healthy weight loss, 0. Eating protein, fat, and vegetables; drinking more water; increasing the fiber in your diet; and adding exercise may all help you reach your weight loss goals.
But there may be other things to consider, like what medications you take, other health conditions you have, your hormones, and genetics.
Losing 10 pounds in a week is not realistic or sustainable. For safe and healthy weight loss , aim for 0. Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. Healthy weight loss is 0. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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See 9 effective exercises for full-body weight loss workouts along with diet and lifestyle tips to help you lose weight while staying fit. Here are 16 effective ways you can motivate yourself to lose weight.
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The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.
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These Science-Backed Tips Can Help You Lose Weight Sustainably. Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Kris Gunnars, BSc and Rachael Ajmera, MS, RD and Alina Sharon — Updated on October 31, How to lose weight in 6 simple steps. Food type Adults Children Children Adolescents Protein ounces oz Food Healthy fat content almonds What about calories and portion control?
A note on calorie counting Counting calories may be a helpful tool for some, but it may not be the best choice for everyone. Was this helpful? Sample meal ideas for fast weight loss. How fast will you lose weight?
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GH not only increases fat-burning but is required to build mass and strengthen the immune system. This allows blood glucose—the high-tech name for digested carbs circulating in the blood—to remain low, which facilitates the rise in nocturnal GH production. A better option is to eat only protein meals the final four hours before bed, with one protein meal immediately before bedtime that includes only protein, such as a casein shake, low-fat cottage cheese, or chicken breast.
You can, however, eat a small serving of vegetables here if you wish. This arginine-based supplement is also effective when taken before bed, when it can exert a profound surge in GH levels and support fat-burning.
Sure, calories and hormones can determine whether your body deposits food into muscle or as body fat, but meal frequency, or how many times you eat each day, affects your overall metabolism. This is especially true for meals that contain protein. And, of course, eating seven or eight times per day would be even better than six.
This is one way to lean out without having to drastically reduce calories. Frequent feedings tend to increase the chance that what you eat will make its way into muscle tissue rather than being packed away as body fat.
Do this: Eat small meals per day, spaced hours apart. Determine your ideal daily caloric intake for fat-burning see Rule 1 and divide that more or less evenly between your meals.
Depleted, broken-down muscles soak up both protein and carbohydrates for growth and recovery. If you eat too little at this time, you may actually set yourself back by impeding recovery; supporting recovery and growth actually increases metabolism while impeding it slows metabolism.
In terms of spurring recovery and growth, just about the most counterproductive thing you can do after a hard workout is starve yourself. Do this: Consume g of protein powder such as whey powder and casein along with g of fast-digesting carbs a large baked potato, slices of white bread, or a large sports drink such as Gatorade as soon as possible within an hour after training.
When you hit the gym, the body releases a fat-liberating messenger called epinephrine, which attaches itself to fat cells and allows fat to be burned as fuel. And, you guessed it, carbohydrates come into play here. Refined carbs consumed before training suppress the exercise- and supplement-induced rise in epinephrine compared to eating the same amount of slower-digesting carbs.
Refined carbs also boost insulin levels, further hampering fat-burning during the workout. Bottom line, avoid refined carbs altogether before training. Do this: Fifteen to 30 minutes or less before training, consume 20g of protein powder in a whey shake or other protein powder source and g of carbohydrates to help you train hard all the way through your workout.
Stick with slow-digesting carbs here, such as oat bran, oatmeal, rye or whole-wheat bread, fruit, or sweet potatoes. On nonworkout days, eat that meal as a snack and drop your post-workout feeding. Glycogen is the unused and stored form of carbohydrates in muscles.
When glycogen stores begin to peak from eating plenty of carbs, the body upgrades its fat-storing ability. Conversely, as glycogen stores are depleted, fat-burning increases.
One way to kick-start the fat-burning process is to go extremely low-carb on two consecutive days every couple of weeks. This ensures that you tap into your glycogen stores for fuel, which signals the body to burn more fat.
Do this: Limit your total carbs on two consecutive days every two weeks or so to less than g per day. This will require you to know how many grams of carbohydrates are in the foods you eat and have the discipline to be very strict on your intake. Your diligence will be rewarded with a noticeable difference in body fat.
After two days, you can return to a more normal, though not excessive, carb intake. That type of kamikaze training may satisfy your pysche, but it does a number on your anabolic hormones.
If you go overboard in the gym, testosterone and growth hormone go into free fall, and your metabolism follows suit. Cardio exerts two benefits: It burns calories and affects hormone levels in the body.
Specifically, cardio helps raise levels of norepinephrine. Yet when you do cardio it makes a big difference in how your body handles the hormonal changes. Cardio on an empty stomach allows norepinephrine to readily target fat cells, which triggers maximal fat-burning.
On the flip side, if you eat before doing cardio, and particularly if you eat carbs, the fat-blocking hormone insulin rises, making your body less effective at burning fat.
Do this: To ensure that your body is in optimal fat-burning mode, do minutes of cardio first thing in the morning before breakfast days per week. Feel free, however, to drink your morning coffee without cream or sugar and take g of mixed amino acids or a small amount of whey protein powder mixed in water beforehand.
The caffeine will help you burn more fat, as will the amino acids whether from a supplement or whey protein , as research from Kanazawa University in Japan has found. The aminos will also help prevent muscle breakdown during cardio.
These tips will help you maintain your diet and keep you on the right path. Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window. Slash Calories and Burn Step 1 revolves around simple math: You must eat fewer calories than your body is accustomed to in order to drop bodyfat.
Curtail Carbohydrates Though calorie control is a must, hormonal control is nearly as important. Stress Protein Is a calorie truly a calorie? Never Eat Carbs by Themselves When attempting to lose body fat, insulin control is crucial.
Eat More Meals Per Day Sure, calories and hormones can determine whether your body deposits food into muscle or as body fat, but meal frequency, or how many times you eat each day, affects your overall metabolism.
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Research on young adults has also demonstrated that the hormonal effects of eating a high protein breakfast can last for several hours. Good choices for a high protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
The Western diet is increasingly high in added sugars, which has definite links to obesity , even when the sugar occurs in beverages rather than food.
These include white rice, white bread, and regular pasta. These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin , which promotes fat storage in the adipose tissue.
This contributes to weight gain. A study links the consumption of more refined grains with weight gain. Studies show that whole grains are more likely to reduce hunger and increase fullness, which could lead to decreases in calorie intake.
Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:.
Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch.
Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. One emerging area of research is focusing on the role of bacteria in the gut on weight management.
The human gut hosts a vast number and variety of microorganisms, including around 39 trillion bacteria. Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food , leading to fat deposition and weight gain.
Numerous studies have shown that getting fewer than 5—6 hours of sleep per night is associated with an increased incidence of obesity. There are several reasons behind this. Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism.
When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can promote insulin resistance and increase levels of cortisol, which also promote fat storage.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. If an individual does not immediately use this sugar, the body will either store it is glycogen, the storage form of glucose, or fat.
Researchers found that implementing an 8-week stress-management intervention program alongside a low-calorie diet resulted in a significant reduction in the body mass index BMI of children and adolescents who were overweight or have obesity.
Losing 10 pounds in 3 days is an unrealistic goal for most people and could entail unsafe dieting behaviors. Rapid weight loss like this may also make it more likely that someone will put weight back on, rather than losing the weight permanently. To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity.
However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones.
Losing weight too quickly may also increase the risk of certain health complications, such as gallstones, or complications associated with unhealthy dieting behaviors, such as dehydration or nutritional deficiencies. People who experience rapid weight loss may be more likely to put weight back on in the future.
The CDC recommends that people aim for steady, gradual weight loss of around 1—2 pounds per week. This should include 10 portions of fruit and vegetables, good quality protein, and whole grains.
It is also beneficial to exercise for at least 30 minutes every day. Losing weight effectively and avoiding weight regain involves a number of factors. Learn how to lose weight here. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on.
In this article, learn how to lose weight safely…. People often want to lose weight quickly, but there is a risk of malnourishment, or of giving up and putting on more weight than before.
What are the best exercises for weight loss? Find out the best types of exercise for weight loss, according to research, and get other useful tips. Losing 10 pounds safely is possible in 5—10 weeks or more. Creating a calorie deficit, eating a nutritious diet, and moving more are important factors.
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There's a better way aFt lose weight. These dieting Losz can help you avoid diet pitfalls and achieve lasting weight-loss success. Straetgies up Anti-oxidation benefits sfrategies book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?
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