From ensuring proper hydration to getting adequate sleep, it is important to incorporate some essential lifestyle changes to support your metabolic processes and achieve overall well-being.

Alongside hydration, here are five key lifestyle changes that can aid in fat loss. Drinking water before bedtime can help with overall hydration, but it's important not to consume excessive amounts to avoid disturbances during the night.

Proper hydration can support your body's metabolic processes. Consume a well-balanced diet that includes a variety of nutrient-dense foods. Focus on whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.

This provides essential nutrients while helping to control overall calorie intake. Reduce your intake of processed foods and added sugars. These can contribute to excess calorie consumption and may not provide the nutrients your body needs.

Incorporate both aerobic exercises such as walking, running, or cycling and strength training into your daily routine.

Exercise helps burn calories, build muscle, and improve overall metabolism. Small movements throughout the day can contribute to overall calorie expenditure. Ensure you get enough quality sleep. Lack of sleep can disrupt hormonal balance, leading to increased feelings of hunger and potentially influencing weight gain.

Aim for hours of sleep per night. Chronic stress can lead to increased cortisol levels, which may contribute to weight gain, especially around the abdominal area. Practice stress-reducing activities such as meditation, deep breathing, yoga, or hobbies that help you relax.

Hydration to sleep; 5 lifestyle changes that help with fat loss By Parmita Uniyal , New Delhi. Replace them with green tea or water, which have been shown to increase weight loss and fat burning.

Soluble fiber — which is found in plant foods — absorbs water and moves through your digestive tract slowly, helping you feel full for longer According to some studies, increasing your intake of high fiber foods may protect against weight gain.

These foods include fruits, vegetables, legumes, whole grains, nuts, and seeds. For example, one study in people tied eating more fiber to increased weight loss and improved dietary adherence Another review found that increasing soluble fiber intake significantly decreased body weight and belly fat, independent of calorie intake Upping your fiber intake by consuming foods like fresh fruits, veggies, and legumes may boost fat loss, feelings of fullness, and weight loss.

Decreasing your intake of refined carbs may help you lose extra body fat. Refined carbs also tend to have a high glycemic index GI , which may cause spikes and crashes in blood sugar levels that lead to increased hunger.

Conversely, diets high in whole grains are tied to a lower body mass index BMI and body weight, plus a smaller waist circumference Aim to replace refined carbs from pastries, processed foods, pastas, white breads, and breakfast cereals with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.

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.

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 1. 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 2.

Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest 3. Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.

SUMMARY: Strength training has been shown to increase resting energy expenditure and belly fat, especially when combined with aerobic exercise. 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 5 , 6. One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss 7.

Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss 8 , 9. Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning.

Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products. SUMMARY: Eating more protein may be associated with a lower risk of belly fat.

Increasing your protein intake can decrease appetite, lower calorie intake and preserve muscle mass. Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain.

Several studies have found an association between getting enough sleep and weight loss. One study of 68, women showed that those who slept five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity Although everyone needs a different amount of sleep, most studies have found that getting at least seven hours of sleep per night is associated with the most benefits when it comes to body weight.

Stick to a regular sleep schedule, limit your intake of caffeine and minimize your use of electronic devices before bed to help support a healthy sleep cycle.

SUMMARY: Getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain. 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 Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite Another small study of 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to calories For example, many people dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals.

SUMMARY: Vinegar may help increase feelings of fullness, decrease calorie intake and lower body fat. Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness.

Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger 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 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 Meanwhile, unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies 20 , Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may have beneficial effects on fat burning.

However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.

SUMMARY: Fat is digested slowly, so eating it can help reduce appetite. A higher intake of healthy fats is associated with a lower risk of weight gain and decreased belly fat.

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 23 , Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.

In one small, week study, drinking 17 ounces ml of water before meals increased weight loss by 4. 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 26 , 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.

Chronic stress causes the body to continually release a hormone called cortisol. In small, short-lived bursts, cortisol is harmless. But prolonged exposure to cortisol can undermine weight loss. This means that managing stress may help in the effort to shed subcutaneous fat.

Cortisol is particularly harmful to weight loss, and having high levels of it can make it harder to lose weight. People experiencing bouts of stress should try to also avoid stress-eating, particularly eating a lot of sweets and carbohydrates.

A diet and exercise strategy that focuses solely on losing subcutaneous fat can be unhealthy and ineffective. Although fears about the health effects of obesity have led many people to look at what they see in the mirror, the real culprit in the obesity epidemic may be invisible.

An older study found that people with a lot of visceral fat, or the kind not visible from the outside, were more likely to die when they had less subcutaneous fat. This means that people who have less visible fat are, at least in some cases, at a greater risk of death. Other studies have reached similar conclusions.

This evidence suggests that subcutaneous fat may protect the health of people who have lots of visceral fat. Dieters must often pick a side in the low-carb vs. low-fat diet question, but how can they know which is best for them?

A new study weighs in. Brown adipose tissue BAT , or brown fat, is one of two types of fat. Scientists are looking at whether increasing brown fat may reduce obesity.

A new study flies in the face of popular opinion. The authors conclude that dieting is, in fact, a risk factor for putting on excess weight. Losing belly fat is a common goal. In this article, we look at some natural ways of achieving it. Various diet and exercise adjustments can help.

Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory. My podcast changed me Can 'biological race' explain disparities in health?

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Ways to lose subcutaneous fat. Medically reviewed by Daniel Bubnis, M. Causes Difficulty to lose Strategies to shed Connection to health Subcutaneous fat is fat that is visible just under the skin.

What causes it and why is it hard to lose? Why is it so hard to lose? Strategies for shedding subcutaneous fat. Subcutaneous fat and health. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

The last thing you're thinking about as you pick up the pace is what's happening to your body chemistry. When you exercise, your body chemistry changes in ways that we only now are coming to understand. Over the past 20 years, scientists have identified natural molecules in all of us that influence our appetite and our metabolism—and, hence, our weight.

Now, researchers at Harvard Medical School and elsewhere are identifying the molecules that not only affect our weight, but also cause other health benefits of exercise. Anthony Komaroff, a professor at Harvard Medical School. That's been known for nearly a century. However, it's not the whole story.

In January , a research team led by Dr. Bruce Spiegelman, a Harvard Medical School professor, published a new study in the journal Nature. The study was done in mice, but may well apply to humans.

The study showed that exercising muscle produces a hormone called irisin. Most of these fat cells are called white fat cells, and their function is to store fat. Why do we store fat?

When we eat more calories than we burn by exercise, the extra calories have to go somewhere. They're stored partly as fat.

Our distant ancestors didn't eat as regularly as we do. Forty thousand years ago on the Serengeti, our ancestors were able to get a serious meal only a few times each week.

In between meals, they needed some source of energy. A large part of it came from the fat they stored away after a meal.

In , studies from Harvard Medical School and elsewhere discovered that humans have not only white fat cells but also brown fat cells. If your goal is to lose weight, you want to increase the number of your brown fat cells and to decrease your white fat cells," says Dr.

Irisin does that, at least in mice. And those newly-created brown fat cells keep burning calories after exercise is over. But it gets better. We've known for some time that a regular program of moderate exercise protects us against type 2 diabetes.

How does that happen? Irisin may be an important part of the answer. In addition to its effect in creating brown fat cells, it also helps prevent or overcome insulin resistance, which leads to type 2 diabetes. Although Dr. Spiegelman did his studies in mice, he found that humans have irisin, too.

While not yet proven, it is very likely that irisin has similar effects in humans. However, the discovery of irisin also could have some very practical and beneficial applications. Theoretically, irisin could become a treatment to help us maintain a healthy body weight and reduce the risk of diabetes.

Yes, other medicines with a similar promise have come and gone. However, irisin is not an unnatural pharmaceutical. Rather, it's part of our natural body chemistry. That may make it more potent and less likely to have adverse effects.

So there is justifiable excitement about the discovery of irisin, and about the speed with which science is discovering the chemistry of exercise, appetite, metabolic rate and body weight.

However, our environment, and its effect on our own behavior, plays a huge role in determining how much we exercise and how much we eat, and therefore how much we weigh. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.