Last Updated on January 2, 2024
If you’re one of the many people who stand on the scales only to leap off wishing for fat loss fast or stare at yourself in the mirror only to walk away questioning the best way to burn fat quickly, rest assured that there are ways of losing fat fast and shifting those excess pounds.
In today’s body-conscious society, fad diets and so-called “miracle weight loss cures” fill our Instagram and social feeds, so it’s easy to get sucked into trying the new diet craze or eating certain things said to promote quick fat loss. However, few of these methods, other than the keto diet and intermittent fasting, are clinically proven to help you burn fat fast.
You can take the quiz to create your personalized intermittent fasting plan and reach your health and weight loss goals. So, other than that, what burns fat fast? Discover below the most effective ways.
What burns fat the fastest?
When you Google the best way to burn fat, you receive many results. However, not all are based on fact, so it’s easy to be led astray with misinformation.
To help you out, here’s a list of seven well-researched and proven ways to help you optimize weight loss and burn fat fast.
The best ways to burn fat fast
When considering the fastest way to burn fat, it’s worth adapting your lifestyle and routine to include some of the following:
1) Start weight and resistance training
If you really want the most effective way to burn fat, focused weight training has proven highly effective. Lifting weights and resistance exercises can help burn fat very fast as they cause you to contract and release your muscles, building muscle mass. This exercise and extra muscle gain leads to fat loss, a toned physique, and increased strength over time.
Many studies have shown that resistance training for a minimum of 4 weeks can help reduce visceral and belly fat, ultimately leading to a tighter waist and firmer body line.
Strength training has also been proven to boost metabolism and increase the calories you burn when asleep or resting, which is great if you’re looking to improve your fitness level or squeeze into a new pair of skinny jeans.
2) Burn fat fast with intermittent fasting
We have already mentioned that following a high-protein diet can be one of the best ways to burn fat fast. The same goes for intermittent fasting (IF).
Intermittent fasting is an effective way to burn fat, as instead of counting calories, it limits your calorie intake by rotating between periods of consuming calories and not consuming any calories at all.
Lots of research has shown rotating between periods of eating and fasting as an excellent way to lose weight and reduce the risk of suffering from chronic illnesses and diseases. But one of the major benefits of intermittent fasting, if you are trying to burn fat very fast, is that it causes your body to enter ketosis, the fat-burning stage whereby it starts burning the sugars and fat you have stored and uses them as fuel.
If you are aiming for quick fat loss and reaching your ideal body mass percentage, embarking on an intermittent fasting plan alongside adopting some of the ways to burn fat fast mentioned above should produce results.
3) A good night’s sleep leads to fat loss
Aside from the overall health and weight-loss benefits, developing healthy sleeping habits helps with quick fat loss and keeps you more energized and alert throughout the day.
Studies have shown that getting between 7 and 9 hours of sleep helps burn fat at night and promotes long-term weight loss.
Research also indicates that a lack of sleep increases your appetite, thereby putting you at risk of comfort eating the wrong foods before bedtime, which could lead to piling on excess pounds.
To boost your metabolism and increase the calories you burn, head to bed early or set your alarm clock a little later to start seeing the results.
4) Getting active helps to burn fat quickly
Increasing your heart rate speeds up your metabolism, which helps to reduce belly fat. It also strengthens your heart and lungs.
Furthermore, adding aerobic exercise, or even simply taking a run, jumping on your bike, or walking a few times a week, will help you burn more calories, which all leads to a reduction in body fat.
5) Adopt a healthy and protein-rich diet
When you want to burn fat fast, what you eat is important.
Many have questioned what burns fat fastest, and several studies suggest upping your protein intake or adopting a keto diet can help reduce the risk of obesity by speeding up your metabolism, causing fat burning to occur.
Good quality proteins like cheese, meat, yogurt, seafood, eggs, tofu, and legumes help you feel full for longer, so you are unlikely to overeat.
A healthy diet with added protein can easily be incorporated into your intermittent fasting plan with the help of Fasting Kompanion, an easy-to-use app that helps keep your intermittent fasting in check. Sign up now to start seeing the weight and fat loss results!
5) Lay off the sugary drinks and alcohol
One of the easiest ways to burn fat fast is by forgoing sugary sodas or beers and opting for healthier options.
Most alcoholic drinks and sodas have little nutritional value, contain a lot of calories, and are sweetened with unhealthy sugars that can lead to weight gain and increased belly fat.
Instead, choose green tea, herbal drinks, or a glass of mineral water to lose weight.
Drinking water before a meal has also been shown to reduce hunger pangs, and many herbal teas contain potent antioxidants that can help speed up your metabolism, which enables you to burn fat quickly.
6) Drink coffee
If you’re a coffee drinker, the good news is that the caffeine content in coffee helps to break down fat and increase your energy levels.
Many studies show caffeine increases your body’s metabolic rate, so most diets, including a fasting diet, allow drinking black coffee during the day, including during your fasting window – but remember, avoid caffeine at night, as it can lead to problems sleeping.
