Burning off excess fat is challenging whether you are improving your overall health or simply slim down to have a good figure. Bear this in mind that gimmicky shortcuts to reduce fat percentage won’t really work and aren’t safe if you want to drop down to a healthy weight. Luckily, there are plenty of simple steps which help in increase fat burning quickly and easily. Follow the following steps for long lasting fat loss and better health!

1. Drink More Water

Swapping out high calories sugar-sweetened drinks and grab a glass of water instead is one of the easiest ways to increase fat burning. This means forgoing flavoured lattes, dessert-like coffees, juices, sweet tea, sugary cocktails and soda.

Water not only helps to keep your body hydrated and functioning optimally, but it also can help boost your metabolism. Besides, drinking a full glass of water 30 minutes before a meal can help prevent overeating and remember to continue drinking water throughout the day.

                                                                   

2. Have a High-Protein Diet

Protein is playing important role in body fat burning. It can be said that including more protein-rich foods in your diet is an effective way to reduce your appetite, boost metabolism and burning more fat. Other than that, raising your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss.

There are some examples of high-protein with low calorie foods for weight loss such as black beans, chicken breast, tuna, eggs, Greek yogurt, tofu, shrimp.

3. Follow a Mediterranean Diet

The Mediterranean diet is diet that prioritizes fruits, veggies, lean proteins and healthy fats such as avocado, nuts and olive oil.

There is a study found that a lower-carbohydrate Mediterranean diet was more effective at reducing belly fat than a diet lower in fat.

4. Fill Up on Fiber-Rich Foods

Foods that naturally high in fiber like fruits and vegetables can help with weight management because they tend to be low in calories and packed with variety of nutrients. Soluble fiber absorbs water and moves through the digestive tract slowly, this helping you feel fuller for a longer time.

Healthy fiber-rich foods to add to your diet include:

i. Fruits like raspberries and blackberries

ii. Legumes like chickpeas and black beans

iii. Seeds, including chia and flaxseeds.

                                                                     

5. Cut Down on Processed Foods and Refined Carbs

Processed foods may be convenient and tasty, but they're not doing our waistlines any favour. Besides, they will decrease satiety which is feeling of fullness after eating and this leading to weight gain.

It can be said that decreasing intake of refined carbohydrates may help you lose extra fat. Refined carbs tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger. Refined grains are stripped of their bran and germ, resulting in a final product that’s low in fiber and nutrients. 

Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference. Thus, for the best results, reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats.

                                                                                

6. Eat More Healthy Fats

A higher intake of healthy fats may actually help prevent weight gain, decreased belly fat and help you maintain feelings of fullness. Fat takes some times to digest and can help slow the emptying of the stomach, which can reduce your appetite and hunger. Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may contribute to fat burning. 

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.

7. Drink Coffee

The caffeine found in coffee acts as a central nervous system stimulant, increases body metabolism and boosts the breakdown of fatty acids. Studies show that higher caffeine intake may be associated with greater weight loss. Please skip the cream and sugar in order to maximize the health benefits of coffee. Instead, enjoy it black or with a small amount of milk to prevent the extra calories.

8. Try High-Intensity Interval Training (HIIT)

Getting your diet in check is just a part of the fat-loss planning, exercise is important too.

High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated. HIIT may also help you burn more calories in a shorter amount of time than other forms of cardio.

Spend two or three days a week doing high-intensity interval training (HIIT) to maximize fat burning.

You may also apply this method to any form of cardio you enjoy the most — running, cycling, stair-climbing, jumping rope, elliptical training or rowing. Start your workouts with five minutes warm up first and then alternate back and forth from high to low intensity. Lastly, finish with an easy five minutes cool-down.