Make Long-Term Fat Loss Possible With This 12 Strategies

 

Losing body fat can be a difficult task that necessitates a lot of effort, patience, and dedication.

Although many fat diets and fat-burning supplements promise quick results, the most effective way to achieve and maintain a healthy weight is to change your diet, lifestyle, and exercise routine.

Furthermore, you can take a few simple steps to promote long-term, sustainable fat loss while also improving your overall health.

Here are 12 of the most effective methods for increasing fat loss.

1. Begin strength training

Strength training is a type of exercise that involves contracting your muscles against resistance. It helps to build muscle mass and strength over time, and it usually entails lifting weights.

According to research, strength training has numerous health benefits, particularly when it comes to fat loss.

Resistance training for at least four weeks, according to a review of 58 studies, may help reduce body fat by an average of 1.46 percent. It may also significantly reduce body fat mass and visceral fat, which is fat that surrounds the organs in your stomach.

Another study found that 5 months of strength training was more effective than aerobic exercise alone at reducing body fat in obese adolescents.

Furthermore, resistance training may aid in the preservation of fat-free mass, which may increase the number of calories your body burns at rest.

One study found that resistance training increased people's resting metabolic rate when compared to a control group, whereas aerobic exercise had no effect on metabolism.

Bodyweight exercises, lifting weights, and using gym equipment are a few simple ways to begin strength training.

 

2. Consume a high-protein diet

Eating more protein-rich foods may help you lose weight and reduce your appetite.

In fact, eating more high-quality protein has been linked to a lower risk of excess body fat and obesity in multiple studies.

Other research suggests that a high protein diet may aid in the preservation of muscle mass and metabolism during weight loss.

Increasing your protein intake may also increase feelings of fullness, decrease hunger, and reduce calorie intake — all of which can help you lose weight.

Try including a few servings of high-protein foods in your diet daily. Meat, seafood, eggs, legumes, tofu, and dairy products such as milk, cheese, and yogurt are all high in protein.

 

3. Get more rest

Going to bed earlier or setting your alarm clock later is a simple strategy for achieving and maintaining a healthy weight.

In fact, several studies have linked adequate sleep to weight loss.

A 10-year study found that sleeping less than 6 hours per night was associated with an increased risk of obesity in young women.

Another small study found that getting one hour less of sleep per night resulted in less fat loss in people on a low-calorie diet when compared to a control group.

According to other research, a lack of sleep may contribute to changes in hunger hormones, increased appetite, and an increased risk of obesity.

Although everyone's needs vary, most studies link at least 7 hours of sleep per night to the greatest benefits for weight management and overall health.

Stick to a regular sleep schedule, limit your caffeine intake in the evening, and limit your use of electronic devices before bed to encourage a healthy sleep cycle.

 

4. Consume healthier fats

Although it may appear counterintuitive, increasing your intake of healthy fats may help you lose weight.

A 12-month study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts resulted in greater long-term weight loss than a low-fat diet.

Another study found that diets high in olive oil resulted in greater weight loss and belly fat loss when compared to diets low in olive oil.

Furthermore, increased trans-fat consumption — a type of fat commonly found in fried or processed foods — is linked to increased long-term weight gain.

Nutritious fats such as olive oil, coconut oil, avocados, nuts, and seeds are just a few examples.

Keep in mind that healthy fat contains calories, so it's important to limit your intake. Instead of eating more fat in general, try replacing fried foods, processed ingredients, and refined oils with the healthier options listed above.

 

5. Drink unsweetened drinks

One of the simplest ways to promote long-term, sustainable fat loss is to replace sugary drinks with healthier options.

Sugar-sweetened beverages, for example, are often high in calories and have little nutritional value. Alcohol is also high in calories and has been shown to lower inhibitions, increasing your risk of overeating.

Drinking sugar-sweetened beverages and alcohol has been linked to an increased risk of excess belly fat in studies.

Instead, choose calorie-free beverages such as water or green tea.

One small study of 14 young men found that drinking 1 pint (570 mL) of water before a meal increased feelings of fullness, reduced hunger, and reduced the number of calories consumed during the meal.

Green tea, on the other hand, contains caffeine and is high in antioxidants, both of which may help increase fat burning and metabolism.

 

6. Consume plenty of fiber

Soluble fiber, found in plant foods, absorbs water and moves slowly through your digestive tract, allowing you to feel fuller for longer.

Increasing your intake of high fiber foods, according to some studies, may protect against weight gain. Fruits, vegetables, legumes, whole grains, nuts, and seeds are examples of these foods.

One study of 345 people, for example, linked eating more fiber to increased weight loss and improved dietary adherence.

Another study discovered that increasing soluble fiber intake significantly reduced body weight and belly fat, regardless of calorie intake.

 

7. Consume whole grains and less refined carbohydrates

Reducing your intake of refined carbohydrates may assist you in losing excess body fat.

Refined grains are stripped of their bran and germ during processing, resulting in a product low in fiber and nutrients.

Refined carbohydrates also have a high glycemic index (GI), which can cause blood sugar spikes and crashes, leading to increased hunger. However, you are more likely to notice these effects if you consume refined carbohydrates on your own rather than as part of a balanced meal.

Furthermore, studies have linked high-refined-carbohydrate diets to increased belly fat over time.

Diets high in whole grains, on the other hand, are associated with a lower BMI and body weight, as well as a smaller waist circumference.

Just keep in mind that traditional weight metrics, such as BMI, do not provide a complete concept of health.

Replace refined carbohydrates found in pastries, processed foods, pasta, white bread, and breakfast cereals with whole grains such as whole wheat, quinoa, buckwheat, barley, and oats.

 

8. Rise your cardio workouts

Cardio exercise, also known as aerobic exercise, is one of the most popular types of exercise. It refers to any type of exercise that focuses on the heart and lungs.

Including cardio in your workout routine could be one of the most effective ways to boost fat burning and weight loss.

One review of 15 studies, for example, linked increased aerobic exercise to lower belly fat in middle-aged women.

Aerobic exercise has been shown in other studies to increase muscle mass while decreasing belly fat, waist circumference, and body fat.

The majority of research suggests 150–300 minutes of moderate to vigorous exercise per week, or 20–40 minutes of cardio per day.

Cardio workouts include activities such as running, walking, cycling, and swimming.

 

9. Drink coffee

• Caffeine stimulates your central nervous system, increases metabolism, and promotes fatty acid breakdown.
• Caffeine has also been shown to increase fat burning during aerobic exercise, particularly in untrained or sedentary individuals.

One large review of 12 studies found that increased coffee consumption was associated with a lower risk of obesity, particularly in men. Another study involving 2,623 people found that higher caffeine intake was associated with a higher rate of weight loss maintenance success.

To maximize the health benefits of coffee, avoid using too much cream or sugar. Rather, drink it black or with a splash of milk.

 

10. High-intensity interval training (HIIT)

High-intensity interval training (HIIT) is a type of exercise that combines short bursts of activity with short periods of rest to keep your heart rate elevated.

HIIT has been shown in studies to be extremely effective at increasing fat burning and promoting long-term weight loss.

 

According to one study, doing HIIT three times per week for an average of ten weeks significantly reduced body fat mass and waist circumference.

Furthermore, HIIT required 40% less training time than moderate-intensity continuous training, which includes activities such as running, rowing, or using an elliptical machine.

Another study found that HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time.

Try alternating between walking and jogging or sprinting for 30 seconds at a time to get started. You can also alternate between exercises like burpees, pushups, and squats with short rest periods.

 

11. Incorporate probiotics into your diet

Probiotics are good bacteria that live in your digestive tract. Indeed, these bacteria have been linked to everything from immunity to mental health.

Increasing your probiotic intake through food or supplements may also boost fat burning and aid in long-term weight management.

A meta-analysis of 15 studies found that people who took probiotics had significantly greater reductions in body weight, fat percentage, and BMI than those who took a placebo.

Another small study found that taking probiotic supplements helped people who ate a high fat, high-calorie diet avoids gaining fat and weight.

 

Certain Lactobacillus probiotic strains may be especially effective at assisting with weight loss.

 

12. Experiment with intermittent fasting

Intermittent fasting is a diet pattern that alternates between eating and fasting periods.

Although it may not be suitable for everyone, some research suggests that it may help with both weight loss and fat loss.

One study on intermittent fasting looked at alternate-day fasting, which is a method in which you alternate between fasting days and eating normally. This method reduced body weight by up to 7% and body fat by up to 12 pounds over 3–12 weeks (5.5 kg).

Another small study found that when combined with resistance training, eating only during an 8-hour window each day helped reduce fat mass while maintaining muscle mass.

Intermittent fasting comes in a variety of forms, including Eat Stop Eat, the Warrior Diet, the 16/8 method, and the 5:2 diet. Find a variation that works for your schedule, and don't be afraid to experiment to find out what works best for you.

 

In conclusion

It's best to avoid crash diets and risky supplements if you want to lose body fat over time.

Rather, incorporate healthy habits into your routine, such as eating whole grains instead of refined carbs, substituting water for sugary drinks, trying probiotics, or drinking coffee.

To promote long-term, sustainable fat burning, combine these simple nutrition tips with a well-rounded diet and an active lifestyle.

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