Losing body fat can be a challenging task, often requiring hard work, patience, and dedication. Although many fad diets and fat-burning supplements promise quick results, modifying your diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight.
Plus, you can take several simple steps to promote long-lasting, sustainable fat loss while improving your overall health.
Here are 12 of the best ways to increase fat loss.
1. Start strength training
Strength training is a type of exercise in which your muscles contract against resistance. It builds muscle mass and increases strength over time, and it usually involves lifting weights.
Research reveals that strength training has multiple health benefits, especially when it comes to fat loss. According to a review of 58 studies, resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%. It may also significantly reduce body fat mass and visceral fat, which is a type of fat that surrounds the organs in your belly (1Trusted Source).
Another study showed that 5 months of strength training was more effective at reducing body fat in adolescents with obesity than aerobic exercise alone (2Trusted Source).
Plus, resistance training may help preserve fat-free mass, which may increase the number of calories your body burns at rest (3Trusted Source).
According to one review, resistance training boosted people’s resting metabolic rate compared with a control group, while aerobic exercise had no effect on metabolism (4Trusted Source).
Doing bodyweight exercises, lifting weights, and using gym equipment are a few easy ways to get started with strength training.
8. Increase your cardio
Cardio, also known as aerobic exercise, is one of the most common forms of exercise. It’s any type of exercise that specifically trains the heart and lungs.
Adding cardio to your routine may be one of the most effective ways to enhance fat burning and weight loss.
For example, one review of 15 studies tied increased aerobic exercise to decreased belly fat in middle-age women (31Trusted Source).
Other studies have found that aerobic exercise may increase muscle mass and decrease belly fat, waist circumference, and body fat (32Trusted Source, 33Trusted Source, 34Trusted Source).
Most research recommends 150–300 minutes of moderate to vigorous exercise per week, or roughly 20–40 minutes of cardio each day (35Trusted Source).
Running, walking, cycling, and swimming are just a few examples of cardio workouts.
SUMMARY
Studies show that the more aerobic exercise people get, the more body fat they tend to lose. Cardio may also help reduce waist circumference and increase muscle mass.
9. Drink coffee
The caffeine in coffee stimulates your central nervous system, increases metabolism, and boosts the breakdown of fatty acids (36Trusted Source).
Caffeine has also been shown to enhance fat burning during aerobic exercise, particularly for those who are untrained or sedentary (37Trusted Source).
One large review of 12 studies associated increased coffee intake with a lower risk of obesity, especially for men. Another study including 2,623 people linked higher caffeine intake to a higher rate of success with weight loss maintenance (38Trusted Source, 39Trusted Source).
To maximize the health benefits of coffee, avoid adding large amounts of cream and sugar. Instead, enjoy it black or with a small splash of milk.
SUMMARY
Coffee contains caffeine, which may boost metabolism and fat breakdown. Studies suggest that high caffeine intake may aid weight loss.
10. Try high intensity interval training (HIIT)
High intensity interval training (HIIT) is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.
Studies show that HIIT is incredibly effective at ramping up fat burning and promoting sustainable weight loss.
One review found that doing HIIT 3 times weekly for an average of 10 weeks significantly reduced body fat mass and waist circumference (40Trusted Source).
What’s more, HIIT required 40% less training time commitment than moderate-intensity continuous training, which includes activities like running, rowing, or using an elliptical (40Trusted Source).
According to another study, HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time (41Trusted Source).
For an easy way to get started, try alternating between walking and jogging or sprinting for 30 seconds at a time. You can also cycle between exercises like burpees, pushups, or squats with short rest periods in between.
SUMMARY
HIIT may increase fat burning and help you expend more calories in a shorter period than other forms of exercise.
11. Add probiotics to your diet
Probiotics are a type of beneficial bacteria found in your digestive tract. In fact, these bacteria have been shown to play a role in everything from immunity to mental health (42Trusted Source).
Increasing your intake of probiotics through either food or supplements may also rev up fat burning and support long-term weight management.
One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight, fat percentage, and BMI compared with those who took a placebo (43Trusted Source).
Another small study showed that taking probiotic supplements helped people following a high fat, high calorie diet stave off fat and weight gain (44Trusted Source).
Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss (45Trusted Source).
Taking supplements is a simple, convenient way to get in a concentrated dose of probiotics every day. Alternatively, you can eat probiotic-rich foods like kefir, tempeh, natto, kombucha, kimchi, and sauerkraut.
SUMMARY
Taking probiotic supplements or increasing your intake of probiotic foods may help reduce body weight and fat percentage.
12. Try intermittent fasting
Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting.
Although it may not be a good fit for everyone, some research indicates that it may enhance both weight loss and fat loss.
One review on intermittent fasting examined alternate-day fasting, a method in which you alternate between days of fasting and eating normally. Over 3–12 weeks, this method reduced body weight by up to 7% and decreased body fat by up to 12 pounds (5.5 kg) (46Trusted Source).
Another small study showed that eating only during an 8-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training (47Trusted Source).
Several types of intermittent fasting exist, including Eat Stop Eat, the Warrior Diet, the 16/8 method, and the 5:2 diet. Seek out a variation that fits your schedule, and don’t be afraid to experiment to find what works best for you.
SUMMARY
Intermittent fasting has been shown to reduce body weight and body fat. It may also help preserve muscle mass when combined with resistance training.
The bottom line
To lose body fat sustainably, it’s best to avoid crash diets and unsafe supplements.
Rather, you should incorporate healthy habits into your routine, such as eating whole grains instead of refined carbs, replacing sugary drinks with water, trying probiotics, or drinking coffee.
Be sure to pair these simple nutrition tips with a well-rounded diet and active lifestyle to promote long-lasting, sustainable fat burning.
Just one thing
Try this today: If you’re struggling to stay motivated, try focusing on short-term, achievable goals that are specific and measurable. Finding a friend or family member with similar exercise or lifestyle goals may also help you hold yourself accountable.
Written by Rachael Link, MS, RD — Medically reviewed by
Grant Tinsley, PhD, Nutrition — Updated on November 29, 2021
