Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.
In addition to diet and exercise, numerous other factors can influence weight and fat loss.
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.
Here are 14 of the best ways to burn fat quickly and promote weight loss.
1. Start Strength Training
Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.
Most commonly, strength training involves lifting weights to gain muscle over time.
Research has found strength training to have multiple health benefits, especially when it comes to burning 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).
According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds (1.8 kg) (4).
Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.
Strength training has been shown to increase resting energy expenditure and reduce belly fat, especially when combined with aerobic exercise.
2. Follow a High-Protein Diet
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.
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.
3. Squeeze in More Sleep
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 68,183 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 (10).
Another study showed that better sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program (11).
Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity (12).
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.