9 ways to burn fat


how to burn fatMahatma Gandhi once said, “It is health that is real wealth and not pieces of silver and gold.” When we learn our father of the nation proclaimed the importance of the invaluable asset i.e. Health, there’s nothing much left to say.

Staying healthy is not a choice. It is the only way you can live a happy and fulfilled life. You may be stressed, angry, and tired of struggling in key aspects of your life and all of it can adversely affect your health. Does that mean, you leave it all and escape? No, that is not the solution and you know it. You want to be responsible and uphold your duties towards others as well as yourself. You need to work on your health to handle challenges with a strong, positive approach to life.

The greatest archenemy to your health is none other than body FAT. However, fats vary in characteristics, while consuming some fats are considered good, others are highly dangerous and can prove deadly. Saturated fats and trans fats are the worst! Saturated fats cause increased cholesterol levels and weight gain, which can lead to heart diseases, obesity, diabetes, and similar health problems. So, it is prudent to discuss a few methods of controlling body fat and adopt them to lead a healthier life.

Want to reduce your body fat? Go through the following and learn 9 effective ways to burn fat:

Drink water at regular intervals

Water is an essential resource for our survival. Nevertheless, it is also one of the prime measures to reduce body fat. Drinking water helps in burning calories present in our bodies. This biological phenomenon is known as Resting Energy Expenditure. Studies show that our bodies start burning calories within 10 minutes of drinking water. Another set of studies followed overweight individuals who drank around 1 to 1.5 liters of water daily for a few weeks lost significant body weight. Therefore, it is understood that if you drink water regularly, you will lose body fat.

Add apple cider vinegar to your diet

A health trial was conducted in 2009 with a group of 175 people. All of them were asked to consume a drink with 1-2 tablespoons of vinegar every day. After three months, all those who followed the tip lost around 4 pounds in weight. Experts suggest adding vinegar in the diet not only causes weight loss but also prevents blood spikes in diabetic individuals. Moreover, a 2018 study found that apple cider vinegar is more effective in burning fat than other types of vinegar. So you have your answer, don’t wait and put some vinegar in your food!

Have a proper goodnight sleep

It might sound unrealistic or even funny, but proper sleep can help you stay fit. An article published by Time a few years back presented an interesting case. Since then health experts and fitness specialists point at ‘adequate sleep’ as a complementary factor to others. It is true if your sleep schedule is right, you are more likely to follow your routine and dietary plans. A proper 8-hour sleep brings a systematic approach in life and then, you can see off your fat body one last time. A Healthline report states, a person weighing 150 pounds loses approx 38 calories. It means, sleeping for 8 hours, that person would burn around 300 calories each day!

Consume more soluble fiber

Soluble fiber found in avocados, beans, sprouts, broccoli, and more is very effective in lifting a healthy diet. Soluble fiber mix with the bacteria in our body to produces vitamins and processes food. More consumption of soluble fiber supports better metabolism and cuts down belly fat. This is something most of us know but don’t follow. It is high time for you to start biting some fruits and having green vegetables. A fact stands to convince you, an IRAS study shows a 10-gram increase in soluble fiber intake can lower the risk of gaining fat by 3.7 percent.

Perform cardio exercise

Physical activities like walking, running and jumping, etc. have a massive impact on your body weight. You should take up cardio exercise for this very reason. Performing cardio exercise, you can boost the intensity of calorie burn with lesser effort than strength training. Aerobics, cycling, and swimming are some of the best cardio exercises. Although several predefined routine cardio exercises are ranging from moderate to vigorous, you can style your own. Cardio exercises should be designed, keeping in mind- your age, gender, calories you consume, body fat percentage, and weight.

Avoid sugar and alcohol

Junk food, cola, soda, etc. constitute high amounts of sugar and their regular intake can prove severe. Eating a piece of cake can add about 72 calories in your body. So yes, you should keep away from sugary food and drinks if you plan to burn fat. At the same time, alcohol consumption can adversely affect your health. Not only your liver gets damaged, but you start putting on weight as you consume more and more alcohol. A medical study found that alcohol use is inversely proportional to a healthy lifestyle. It simply means the more alcohol you consume; the worse will be your lifestyle. Regular alcohol consumption leads to obesity, you cannot deny the fact, so accept it and improve.

Eat protein-rich food

Have you ever wondered why fitness freaks always talk about protein shakes? This is because they realize the impact those drinks have on their food habits. Protein adequately fills your tummy and helps you cut down your craving for calories. Health research analyzed the impact of greater protein intake. On increasing protein intake from 15 to 30 percent, people started consuming 440 calories less per day. You may not choose protein shakes, but you can improve your regular diet by adding eggs, cauliflower, beans, corn, peas, and so on.

Track frequency of food intake 

Yes, keeping a track of what you eat and when it is very essential. Last year in February, Obesity conducted a dietary self-monitoring program. Over 6 months, participants recorded their dietary intake through a web-based dietary analysis. The study found participants on average spent 23.2 minutes per day in the 1st month. This number dropped to an average of 14.6 minutes per day by the last month. Participants losing around 5 to 10 percent from their base weight over the 6 months, logged into the web journal significantly more times than others. You have your conclusion, if you track what you eat, you tend to lose heavily in your meat.

Take up HIIT for rapid transformation

One of the most time-efficient ways of burning fat and rapid body transformation, HIIT stands for High-Intensity Interval Training. Nothing out of the ordinary but the time setting is crucial. Experts believe HIIT for 10 to 30 minutes can equal the benefit of moderate one-week training. HIIT involves repeating one of the common exercises – biking, sprinting, rope jumping – on different intensity levels in a time-bound limit. Your body keeps up a high metabolism rate for a day after a strong HIIT. This sort of training not only helps you in burning fat but gain muscles as well as improves respiration. If you want to lose fat quickly, then start HIITing!

Bonus- YOGA for weight loss

This practice of exercising along with controlled breathing has been around for over 5000 years. Almost every Indian is aware of various asanas that can e practiced for weight loss. Over the past few years, Yoga has gained trust of millions around the world. You too, can try some Yoga asanas for weight loss. These may not give you immediate results but will surely yield visible and long-lasting results.

Here you go! These are the best ways to get rid of body fat fast.

About the Author greenadmin

Stanislaus Okwor is the Chief Editor @

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