1. Take High-Protein Diet
Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.
In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat.
One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss.
Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss.
Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning.
Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
2. Drink Coffee DAILY
Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason.
The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids.
In fact, studies show that caffeine intake can temporarily increase energy expenditure and enhance metabolism by 3–11%.
One large study with over 58,000 people found that increased caffeine intake was associated with less weight gain over a 12-year period.
Another study found that higher caffeine intake was linked to a higher rate of success with weight loss maintenance among 2,623 people.
To maximize the health benefits of coffee, skip the cream and sugar. Instead, enjoy it black or with a small amount of milk to prevent the extra calories from stacking up.
3. Start Strength Training
Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.
Most commonly, strength training involves lifting weights to gain muscle over time.
Research has found strength training to have multiple health benefits, especially when it comes to burning fat.
In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly.
Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone.
Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest.
According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds.
Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.