Burn Fat

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.

Here are 10 of the best ways to burn fat quickly.

1.Start Strength Training

Strength training is a type of exercise that requires you to contract your muscles against resistance.It build muscle mass and increases strength.

Most commonly , Strength training involves lifting weights to gain muscles over time.

Research has found strength training to have multiple benefits, especially when it comes to burning fat.

In one study , strength training reduced visceral fat in 78 people with metabolic syndrome.

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.

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.

High protein diet can help preserve muscles mass and metabolism during weight loss.

Try incorporating a few serving of high protein foods into your diet each day.

Some example of protein rich food s include meat, seafood,eggs, legumes and dairy products.

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.

One study of 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 lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity.

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.

4.Add Vinegar to Your Diet

Vinegar is well known for its health-promoting properties.

In addition to its potential effects on heart health and blood sugar control , increasing your intake of vinegar may help bump up fat burning.

One study found that consuming 1_2 tablespoons 15_30 ml of vinegar daily reduced people's body weight, belly fat and average waist circumference over a 12-week period.

Adding vinegar to the diet reduced daily calorie intake by up to 275 calories.

It's easy to incorporate vinegar into your diet.For example,many people dilute apple cider vinegar with water and drink it.

5.Eat More Healthy Fats

Although it may seem counter intuitive ,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.

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.

6.Increase your Cardio

cardio, is also known as aerobic exercise,is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs.

Adding cardio to your routine may be one of the most effective ways to enhance fat burning.

For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost.Aerobic exercise can increase muscles mass and decrease belly fat.

7.Drink Coffee

Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason.

The caffeine found in coffee acts as a central nervous system stimulant increase metabolism and boosts the breakdown of fatty acids.

One large study with over 58,000 people found that increased caffeine intake was associated with less weight gain over a 12 years period.

Coffee contains caffeine ,which can increase the breakdown of fat and raise metabolism.

8.Add Probiotics to your Diet

Probiotics are type of beneficial bacteria found in your digestive tract that have been shown to improve many aspects of health.

In fact ,the bacteria in your gut 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 help rev up fat burning and keep your weight under control.

One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight,fat percentage and body mass index compared to those who took a placebo.

Certain strains of probiotics in the genus Lactobacillus  may be especially effective at aiding weight and fat loss.

9.Increase your Iron Intake

Iron is an important mineral that has many vital function in the body. As with other nutrients such as iodine, a deficiency in iron may impact the health of your thyroid gland.This small gland in your neck secretes hormones that regulate your metabolism.Low level of iron in the body may b associated with impaired thyroid function and a disruption in the production of thyroid hormones.

Common symptoms of Hypothyroidism,or decreased thyroid function,include weakness,fatigue,shortness of breath and weight gain

Unfortunately, many people don't get enough iron in their diets.

Women,infants,children,vegans and vegetarians are all at a higher risk of  iron deficiency.

Be sure to incorporate plenty of iron-rich foods in your diet to help meet your iron needs and maintain your metabolism and energy levels.

You can find iron in meet,poultry ,seafood ,fortified grains and cereals , leafy green vegetables, dried fruits and beans.

10.Give Intermittent Fasting a Shot 

   Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting.

Research shows that intermittent fasting may help enhance both weight loss and fat loss.

One review looked at the effects of intermittent fasting ,including alternate-day fasting _a method that involves alternating between days of fasting and eating normally.

Eating only during an eight-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training.

There are several different types of intermittent fasting, including some where you eat only on certain days of the week and others where eating is restricted to specific hours of the day.

Popular types of intermittent fasting include Eat stop Eat, the Warrior Diet.