Weight gain is a common concern. Many people find that they tend to gain weight around their midsection, which is dangerous. Learn how to reduce fat with these eight ways to burn fat fast.
Understand body fat
While many people think that weight gain is inevitable with age, it doesn’t have to be. When you gain weight, you increase your risk for health conditions like diabetes, heart disease, and cardiovascular disease. The fat you carry around your midsection is of particular concern.
Abdominal fat is also called visceral fat. Doctors worry about abdominal fat more than other body fat because it can go deep into your abdomen and fill space between your organs. For women, visceral fat also increases your risk for gallbladder surgery and breast cancer.
Some studies suggest that visceral fat is more dangerous for your health because it disrupts your natural hormone levels. By losing weight, you can provide balance to your body and decrease your health risks.
Know your shape
If you are shaped like a pear, you tend to gain weight on your lower body. This type of fat is called subcutaneous. It isn’t as dangerous to your health as visceral fat. If you are shaped like an apple, you likely have more visceral fat. This is an easy way to identify how much visceral fat in your abdomen you have to burn.
Maintain a healthy diet
There are many diets you can follow, but the bottom line is you need to eat less. The goal is to cut calories and focus on eating healthy foods. Limit fried, sugary, and processed foods for the best results. Make sure you take time to learn about portions for foods you eat.
When you lose weight, you get rid of your abdominal fat. Keep in mind that a healthy diet helps you lose weight overall but doesn’t target belly fat specifically. If you want to burn belly fat fast, you need to stay active.
Focus on cutting carbs
There’s a myth that you need to cut fat from your diet in order to lose fat. Instead, you should incorporate healthy fats like fish, avocado, nuts, seeds, and olive oil. One study showed that a low-carb diet resulted in more weight loss than a low-fat diet. Those who followed a low-carb diet lost ten more pounds than people who followed a low-fat diet. Plus, most of the weight loss was fat instead of lean tissue.
Fat-fighting foods. If you want to eat foods that help fuel fat burn, try these:
- Beans – full of soluble fiber that eliminates inflammation
- Salmon – healthy fats your body needs
- Yogurt – helps aid digestion
- Red bell peppers – full of vitamin C that helps fight fat
- Broccoli – also full of vitamin C
- Edamame – high fiber and nutrient content, so you feel fuller for longer
- Diluted vinegar – may increase your fat metabolism
- FDA Panel Backs RSV Vaccine for Infants, Some Toddlers
- Seniors: Stay Social, Active for 'Optimal Aging,' Study Shows
- Diabetes Med Metformin Might Help Prevent Long COVID
- Disability a Growing Concern for U.S. Cancer Survivors
- Smoke From Wildfires Is Especially Tough If You Have Asthma. Here’s How to Protect Yourself
- More Health News »
Exercise, exercise, exercise
Spend at least 30 minutes each day doing a moderately intense activity. Spend 60 minutes per day for faster results and more health benefits. Aerobic activities can help you burn fat overall. These include walking, hiking, or riding a bike. You can also up the intensity and participate in vigorous exercises like running that burn fat faster.
You also want to incorporate strength training into your routine. Make sure you regularly include exercises using weights that target your abdominal muscles. Muscle helps you burn more fat. By building stronger muscles, you can combat fat deposits all over your body. Keep in mind that you can do activities like sit-ups, but they won’t burn fat. Exercises like this help to strengthen and tighten your existing muscles.
Create a plan
One of the best ways to successfully burn fat is to make a plan. Write out your goals, keep track of your eating, and plan exercise in advance. If you know you’re going out to dinner, eat light during the day. If you know there are days you can’t exercise, try to squeeze in a walk around the block.
As part of your plan, you need to read labels in your refrigerator and pantry to understand nutrition. Get an idea of the calories, fat, carbs, and protein various foods have. Then, you’ll be able to make smarter choices without as much planning.
Prioritize drinking water. Cut back on caffeinated drinks like soda and coffee that can be full of sugar. Read labels on energy drinks before you buy them. They are often filled with sugar. If you drink plenty of water your body can function better to digest food and burn fat during exercise.
Health Solutions From Our Sponsors
Harvard Medical School: “Abdominal fat and what to do about it.”
John Hopkins Medicine: “8 Ways to Lose Belly Fat and Live a Healthier Life.”
Select Health: “7 Foods that Burn Belly Fat.”
Top How Do You Burn Fat Really Fast Related Articles
12 Things That Make You Gain Belly FatHere is a breakdown of the foods and drinks you might not even realize are causing you to gain unwanted belly fat.
25 Effective Tips to Lose Belly Fat (Backed by Science)Sugary foods, processed foods, alcohol, stress, smoking, excess carbohydrates and saturated fats all increase belly fat. Exercise, healthy eating, sleep, self-monitoring, portion control, intermittent fasting, high protein, soluble fiber, vitamin D, hydration and eating flavorful food may all help decrease belly fat.
30 Ways to Lose Weight NaturallyOne can lose weight naturally and safely, but it is important to adhere to a strict diet plan, exercise regime, and lifestyle modifications. It’s normal for anyone trying to lose weight to want to lose weight very quickly, which is often an unrealistic goal. It is important to set realistic goals and achieve healthy weight loss. Healthy weight loss is losing weight gradually and steadily (around one to two pounds per week).
Can You Lose Belly Fat by Cycling?Yes, cycling can help lose belly fat, but it will take time. A recent study showed regular cycling may enhance overall fat loss and promote a healthy weight. To reduce overall belly girth, moderate-intensity aerobic exercises, such as cycling (either indoor or outdoor), are effective to lower belly fat.
Best Diet Tips SlideshowLearn to lose weight in a realistic way that works. Find healthy weight loss by eating right, sleeping more, understanding portion sizes. Learn how to set reasonable diet standards.
Diet Pills, Weight Loss Drugs, SuppressantsMaintaining a healthy weight is important because being overweight or underweight may lead to various health issues. Body mass index or BMI is calculated by dividing a person’s weight in kilograms by the square of their height in meters.
Beat Belly FatCould your job be to blame for your belly fat? It might be, if it stresses you out. But there are a number of ways to get rid of it.
Cut Daily CaloriesWhen you want to lose weight, you’ll probably need to find a way to eat fewer calories. Try these tips to trim them from your diet without feeling hungry all the time.
Diet & Weight Loss: Reasons You're Not Losing Belly FatIf you're trying to lose belly fat but can't, there's probably a reason.
garciniaGarcinia is an herbal supplement used for weight loss, to treat joint pain, bloody diarrhea, worm and parasite infections, to increase bowel movements, and to enhance athletic performance. Garcinia may be toxic to the liver; avoid use if you have impaired liver function. Common side effects of garcinia include stomach discomfort, diarrhea, nausea, dry mouth, dizziness, headache, liver injury, liver failure, and exacerbation of mania in bipolar disorder. There isn’t enough information on the safety of garcinia use during pregnancy and breastfeeding; avoid use.
propolisPropolis is a natural adhesive and resin-like substance produced and used by bees that is commercially available in the form of capsules, mouthwash solutions, throat lozenges, powder and topical formulations such as ointments, creams, and lotions. Propolis has many uses, which include common cold and respiratory infections, inflammatory gastrointestinal conditions such as colitis and diverticulitis, cancer, herpes simplex infections, improvement of insulin sensitivity and glycemic control in type 2 diabetes, reducing alcohol-induced liver injury, treatment of wounds, burns, acne, psoriasis, and dermatitis; and others.
Weight Loss Pills and Supplements: Do They Work?A bodyweight over the healthy limit is associated with several health conditions, such as diabetes, heart diseases, and certain cancers. According to health experts, long-term weight loss can be safely attained by making healthy lifestyle changes like healthy eating patterns, limiting calorie intake, and doing regular physical activity. Many people, however, are not able to make these healthy lifestyle changes.
Weight Loss QuizAre you trying to lose weight? Take this quiz to see what you can add to routine to get on the right track for results!