The Ultimate Cheat Sheet to Shredding Fat Fast! Backed by Research!
The weight loss industry is full of myths. People are commonly advised to do all sorts of crazy things, most of which are not backed by evidence.
If you’re trying to slim down for health reasons or want to fit back into that pair of jeans that probably just shrunk in the wash, you’ll need a little scientific know-how, patience, and a side of body positivity.
But before you can burn those ‘jiggly bits’, you need to first understand them, and how to safely shred those unwanted pounds. Check out our top 10 most advised tips to burn Fat fast!
1. Strong is the new skinny
Strength training (aka resistance training) may conjure up images of extreme bodybuilders or Mac from “It’s Always Sunny in Philadelphia.” But it’s not all about getting jacked.
Successful strength training requires contracting your muscles against a resisting force such as from lifting weights or supporting your bodyweight in a yoga pose.
One study showed that 10 weeks of resistance training may boost the number of calories burned while resting by 7 percent and reduce body fat by 4 pounds Burning calories while at rest? Sign us up!
In another study, weight training reduced visceral fat (internal belly fat) by 78 percent in folks with metabolic syndrome.
Visceral fat may sound like a Marvel villain, but it’s actually a type of fat that forms around the organs in your belly and can lead to dangerous consequences. You can fight off the evil visceral fat by adding strength training into your workout regime.
The most common form of strength training is — you guessed it — weight lifting. But if pumping iron isn’t your thing, you can try yoga, gym machines, exercise bands, or rearranging furniture in your house to achieve the same results.
2. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss — and that’s true.
Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.
One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water.
3. Eat Eggs for Breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat.
If you don’t eat eggs, that’s fine. Any source of quality protein for breakfast should do the trick.
4. Don’t say “no” to cardio
Walking, running, dancing, and kickboxing are all forms of cardio (aka aerobic exercise). This type of exercise conditions your heart and lungs.
Research suggests 20 to 40 minutes of moderate to hardcore cardio per day is ideal for burning visceral fat and reaping other fat loss and metabolism-boosting benefits.
Need some #inspo? Try swimming, biking, running, or chasing your dog around.
5. Drink Coffee (Preferably Black)
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.
Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%
Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.
6. Try Intermittent Fasting
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.
Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction. Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets.
7. Eat Less Refined Carbs
Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity
If you’re going to eat carbs, make sure to eat them with their natural fiber.
8. Go on a Low-Carb Diet
If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.
Numerous studies show that such a regimen can help you lose 2–3 times as much weight as a standard low-fat diet while also improving your health.
9. Pour a refreshing (shot) glass of… vinegar?
Hear us out! Research has shown that consuming vinegar promotes heart health, controls blood sugar, and fires up your body’s fat-burning furnace.
A 2018 study revealed that tossing back 1 to 2 tablespoons of vinegar every day for 12 weeks was helpful in lowering body weight, decreasing belly fat, and shrinking the waistline.
Is it magic? Not really, it just fills you up and keeps your appetite at bay.
So the next time your BFF asks if you want tater tots, say “no way brah — I’m chugging apple cider vinegar” (aka ACV).
Fo’ reals — dilute some ACV with water and drink it with meals to curb overeating. Not a fan? Add vinegar to salad dressings, marinades, and sauces.
10. Sayonara soda & bye-bye booze!
Regularly sipping on sweetened beverages like soda, juice, and frappuccinos can add tons of empty calories, which can contribute to body fat.
Another culprit? Alcohol. Booze contains a bevy of calories — and it’s generally not listed on the bottle. So that rosé you’re sipping during The Bachelor every week contains more calories than empty promises made in the fantasy suite.
Alcohol also lowers your inhibitions, which can cause you to overindulge or make unhealthy food choices.
What’s more, studies show that these types of drinks are also linked to increased belly fat.
Swapping these drinks for a refreshing glass of water or sparkling essence water is a refreshing, zero-calorie alternative.