14 Great Tips To Burn Fat Fast (Scientific Evidence)

Are you looking for some effective ways to burn the excess fat you gained during quarantine? Do you want to get slimmer for summer? Then this article is for you my dear.

Before start, you must keep this in mind that this journey, to reduce weight, is not an easy one. You must stay consistent and motivated to the end. otherwise, all this effort will be in vain.

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How to Burn Fat Fast and Easily

Many people think that exercise and diet are the only ways to burn fat fast and weight loss, but it is not quite true. Different researches have shown that there are several other factors involved and you can lose your weight naturally without exercise as well. Below are the 14 best tips to burn fat fast.

1. Consume High Protein Foods

Protein contains less energy per gram than fat. It is also the building material required for making muscles. Research has shown that a high protein foods reduce appetite as well as burn belly fat.

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Protein-rich diet not only minimizes your fat intake but also burn fat fast. A protein-rich diet is also necessary for increasing muscle mass. If you want to increase your lean body mass, then a protein-rich diet is compulsory for you. Some protein-rich foods are meat, eggs, dairy products, and legumes. 

eggs protein food

2. Strength Training

It Is the type of exercise that bodybuilders do to increase their muscle mass. It involves contracting muscles against resistance. The simplest form is weight lifting. One study showed that visceral fat reduced in 78 people with metabolic syndrome just by strength training.

Visceral fat is the dangerous fat that surrounds the viscera (organs) of the body. Another study showed that a combination of strength training and aerobic exercise was very effective. Fat-free mass makes your body burn more calories even at rest by 7%. In a nutshell, combine your strength training with some aerobic exercise to burn fast fast.

3. Vinegar Intake

We all are familiar with the health benefits of vinegar. But the fact it also helps in burning fat is known by only a few. Many food experts and scientists found out that adding 1 to 2 tablespoons of vinegar to your daily diet help in losing fat.

It also burns belly fat if you continue to use it for at least 12 weeks. If you also don’t like to drink it directly, same as me, then just add it to some sauces or marinades.

4. Eat Healthy Fats

Most people don’t know that fats have many types. Some are good while others are bad. Like high-density lipoprotein or HDL is good for health while LDL is not.

The good source of these HDL diets is the Mediterranean diet like olive oils that contain low LDL. Good fats not only reduce your chances of heart problems but weight too.

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5. Add Healthier Drinks in Your Diet Plan

Alcohol and sugar-containing beverages increase your weight. They are packed with calories with no nutritional value. If you overdrink them, you will suffer from many health issues.

One study has shown that drinking half-liter of water before meals increased weight loss. While green tea with its antioxidants helps reducing weight by improving your metabolism.

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6. Get Plenty of Sleep

Many types of research have been published that correlate more sleep with more weight loss. One such study that involved 68,183 women showed that women who slept just 5 to 6 hours per night for more than 16 years had gained weight than those who slept longer. 7 to 8 hours of sleep every night increase chance of losing weight by 33 percent.

So, go to bed early have a good deep and long sleep if you want to lose that chubby look. That’s not difficult right!


7. Take Probiotics Supplements

Your intestine is a paradise for many beneficial bacteria called probiotics. They don’t only help in digesting stuff but produces many nutrients that our body can’t. Studies have shown that people that take probiotic supplements burn fat fast.

8. Eat Fibers

Fiber is that part of the food that doesn’t get absorbed but helps in defecation. Fibers also absorb fats from the digestive tracts and take them out of the body with them. They also help to make you feel fuller for longer.

9. Do Exercise Regularly

Any aerobic exercise like cardio burns calories while using oxygen. You can just imagine that your body is lighting up your fat. Many studies (1, 2)have shown that people who often do cardio regularly have less belly fat.


10. Drink coffee

Coffee is a very good source of caffeine. Which is the main compound that stimulates your brain and improves your focus? It speeds up your body metabolism and lipolysis (the breakdown of fats).

11. Avoid Refined Carbs

Refined carbs are the ones from which bran and germ is removed. They are low in fiber and nutrients. They also have a high glycemic index. Studies have shown that they are associated with increased belly fat and weight. So, cut them out of your diet.

12. Do High-Intensity Exercises

Carbohydrates are the main sources of energy for exercising muscles. But carbs get used up quickly then the body starts using fats as the main source of energy. Researches have shown that high-intensity exercises with short resting intervals help to burn fat fast naturally.

Upper Body Workout to burn fat fast

13. Do Intermittent Fasting

When the body starves for energy during intermittent fasting it burns fats for it. It is one of the most effective and rapid methods to lose fat and weight. It also has many other health benefits. A review study shown that fasting for 3 to 12 weeks reduces weight by 7 percent.

14. Consume Iron

Iron is a very important mineral for the body. It is, along with iodine, essential for normal thyroid function. Which produces hormones called t4 and t3. They speed up body metabolism to burn fat fast and lose weight. So, don’t forget to take iron supplements.