22 of the Best Ways to Burn Fat Fast

by Chris Miquel October 27, 2015

22 of the Best Ways to Burn Fat Fast

Are you tired of all those fad diets that claim to make your fat magically disappear? Well, so are we, and that’s why we have created this list of the best ways to burn fat. The human body is a remarkably adaptable machine. Even if years and years of neglect have allowed pound after pound of fat to fill out your frame, you can conceivably rid yourself of all that lard at a much faster pace than what it took to get you there. In that sense, time is your side!

  1. Don’t Diet!

    The problem with dieting is that it is a temporary fix. The reason diets are too hard to stick to is because the initial hype and excitement of losing fat runs out very quickly, and once this happens the weight comes back—and more, in most cases leaving you heavier than when you started the diet. Give up the yo-yo lifestyle. Approach a diet as a true life change, and view it as if there is no end to bettering yourself. With this mindset, get ready to see long-term fat loss.

  2. Hydrate

    Besides all of the positive functions that water has on your body, such as body temperature regulation and elimination of waste, water plays a key role in fat loss as well. If your body is dehydrated, your liver won’t be able to process the fats as easily, which will significantly slow down the fat burning process. If you want to beat dehydration, drink up. If you want to shred fat quick, drink up!

  3. Ditch the scale

    Never stress about the scale without taking into account how hydrated you are, the last time you ate and more. Body composition and how you look in the mirror matters much more than the number on the scale. Use the scale as a guide, but how you look in the mirror, how you feel, and the way your clothes fit are much better indicators of your progress.

  4. Eat Fat to Burn Fat

    Polyunsaturated fats are essential fats. That means they’re required for normal body functions. Your body can’t make them, so you must get them from food. This makes them a great way to burn that stubborn belly fat and build muscle. These can be found in foods such as soybean oil, sunflower oil, salmon and trout.

  5. Eat Iron

    Check out number 3 on this list! If you don’t get enough of this mineral, your body can’t get enough oxygen to your cells, which actually slows down your metabolism. This can directly affect the way you burn fat and can lead to weight gain. Check out this link to learn more about the importance of iron.

  6. Sleep

    When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, which is a prime reason for belly fat! Getting about 7-8 hours of sleep a night is one of the best things you can do for your body-shaping goals. 

    sleeping man burning fat

  7. Always Start Your Day Off Right

    We have all learned as kids that breakfast is the most important meal of the day, and to an extent, this is still true as adults! Having breakfast will help you start the day with the right nutrients and prevent hunger cravings that could cause you to overeat later. Your body will be ready for whatever stresses you throw at it throughout the course of the day when you start with a great meal.

  8. Ban White Breads and Pasta

    Check out number 2 on this list. Cutting out all white grain products such as white rice, spaghetti, sandwich rolls will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. Try replacing these foods with healthier complex carbs, such as sweet potatoes, brown rice, or beans.

  9. Cut Out Sugar

    Sugar is the new cocaine in our American culture. It can be found in almost every food and can be easily hidden on nutrition labels. Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly and eventually obesity. So be very cautious with your daily sugar intake and be conscious of where it may be hiding.

  10. Be an Early Bird

    This may be hard for some of you at first, because the adjustment you will have to go through initially, but studies have shown that this is one of the best ways to stay consistent and help you reach your fat loss goals. Think about it, at the beginning of the day, you have the fewest excuses for skipping exercise.

  11. Eat More Protein

    Check out number 3 on this list. Eating whole, healthy sources of protein is vital to building muscle and burning more fat, says Sean W. Meadows R.D., a nutrition and wellness coach with The N.E.W. Program, a weight-loss center in Newport Beach. Protein is an essential macronutrient for weight management and altogether health. Check out this link to learn more.  

                       protein powder man

  12. Don’t Stress

    Take a look at number 4 on this list. Everyone has stress; how you handle it is what matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself. This could be the reason why you can’t seem to lose that last 10 pounds of fat.

  13. Always Keep Moving

    It is very important, especially for people who work in an office all day that you always keep moving. One study even found that informal movement such as fidgeting may be more important than formal workouts in determining who is lean and who is obese.

  14. Do HIIT or Interval Training

    You can get more out of that spin class, run workout, or lap swim by alternating short bouts of high-intensity exercise followed by a few minutes or seconds of rest. By doing this, you stress out your cardiovascular system and build up lactic acid in the muscles, which boosts body fuel, strength, and stamina. This method of exercise is great for burning fat, because since it’s so fast your body uses fat rather than muscle as fuel for energy.

  15. Incorporate Kettlebells into your Workouts

    Check out number 5 on this list. Not only does working out with kettlebells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time. Try a routine where you spike your heart rate and then rest and then repeat. By doing this interval method, you will burn a ton of fat!

  16. Do Yoga

    This goes for all you dudes as well. In yoga, the only weight you lift is your bodyweight. By completing a routine of stretches and movements that rely on the push and pull between your own muscle groups, yoga has many incredible benefits. These include, the muscles getting fully worked, but in a low impact way that doesn’t stress the joints, it also increases cognitive function, coordination, flexibility, and balance, and lastly yoga helps you burn fat fast!

    fat burning yoga man

  17. Complete Compound Moves

    Try out number 2 on this list if you need to lose some fat around your midsection. Since spot-reduction is a myth, you've got to work your whole body to burn fat. While any strength training workout will help you do that, compound moves like squats, deadlifts, and bench presses require moving multiple joints and muscle groups, burning more fat and building more muscle.

  18. Use Creatine

    Creatine could help tip the scales in your favor when it comes to fat loss. Find out which type of creatine is right for you!

  19. Burn Fat by Lifting Weights

    Many of us think that the only way to burn fat is by doing a ton of cardio every day. This couldn’t be further from the truth. Strength training increases your resting metabolic rate, causing you to actually burn calories and fat even when you're sitting still! Check out this link to learn more.

  20. Change It Up

    Check out number 4 on this list. If you do the exact same workout every time you hit the gym, your body will start to adapt to it and eventually stop burning as many calories. So if you jog one day, try biking or swimming the next. Or, if you weight-train from the shoulders down one day, next time, begin with your legs and work up. It is important to keep your body guessing and your muscles confused.

  21. Don’t Overdo the Post-Workout Snack

    After an exhausting workout, the body sends a signal to the brain that says something to the effect of “feed me, I’m starving!” In an effort to quickly satisfy that demand, many choose the wrong foods or too much of the right foods. This is especially harmful after exercising, since it will negate the efforts of your hard training. After a hard workout make sure to fuel your body with the right nutrients so that you can continue to burn fat fast.

  22. Take Photos and Track your Progress

    Taking photos before, after and during a weight loss journey is a great way to stay motivated throughout the entire ordeal. A lot of us, when we start a new diet or workout plan, don’t see dramatic changes on the scale, at least at first. But what would see if we could freeze time is the dramatic changes in the shape of our bodies. Pictures not only establish a baseline by which you can measure your progress without stepping on the scale, but also motivation as your skin tightens up, your face thins out and your body gets lean.

Chris Miquel
Chris Miquel


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