Burn fat faster for women There are so many reasons for women to lose belly fat. Few things for sure, losing belly fat can improve both your shape and health. When you have excess weight around the waist, you increase your risk of getting heart disease. Fortunately, there are few simple things you can do to lose weight. When you follow the right guidance, you can drop belly fat and keep it off for a lifetime.
The 24 best ways to “increase fat burning quickly” and get rid of extra pounds
Here are 14 of the best ways to burn fat faster for women :
- The first thing that you want to do is to set a goal.
You want to set a realistic goal of how much weight that you want to lose in the short-term and long-term. Realistically, when you follow the right plan, you can expect to lose 1 or 2 lb per week. In the long-term, you may want to bring your waist circumference to 35 inches or less. Track your progress every week; you can expect to see short-term results in 6 weeks and long-term results in 6 months.
- To lose weight successfully, you should be aware of your current eating habits.
It has become a habit for many women to eat foods subconsciously. Many women eat foods out of boredom, emotional issues, or simply because they want to eat. Use a pen, paper, smartphone, diary, or online application to track your eating habit. You won’t successfully lose weight without knowing your own eating habit.
- Do portion control.
Use your kitchen scale and measuring cup to carefully prepare the amount of food you are eating. In addition, you may also want to make small nutrition changes. Based on your current eating habit, you may want to reduce a certain amount of calories or carbohydrates from your menu. To do all of these, you need to track your own eating pattern for the last several weeks. Once you know your eating pattern you can plan your recipe.
- You should get enough water.
Water is important both for your health and loses weight. If you feel you don’t drink enough water, you should make a goal to increase the amount of water that you drink. Give yourself a week to do so, you can start adding one more glass of water tomorrow. Reduce or eliminate empty calorie foods such as sodas and sugary snacks. There are bad for your health and make you gain weight quickly.
- Increase your vegetable consumption.
You should eat minimally processed, brightly colored veggies. Consuming vegetables regularly is good to improve your health while gradually reducing your waistline.
- Do regular exercise.
You can start with 10-minute walking two or three times daily. You should aim to increase your physical activity to 60 minutes per day for five days per week to get maximum results.
- Remember you won’t lose your belly fat all at once.
To lose belly fat, you need to gradually do all steps described above and progress through your short-term goals. In the long-term, you will reach your goal of a smaller waistline and healthier life.
And before we go into the methods of burning fats stored in the body, to get a closer look at the fats and their various sources, and the factors that affect their composition so that we can burn them easily.
In addition to diet and exercise, many other factors can affect weight and fat loss. Fortunately, there are many simple steps you can take to increase fat burning quickly and easily.
8- Start training strength to increase fat burning
Strength training is a type of exercise that requires you to use resistance or weight to stimulate the contraction of skeletal muscles, which increases their strength and size, and research has found that strength training has multiple health benefits, especially when it comes to burning fat.
In one study, strength training reduced visceral fat in 78 people with metabolic syndrome, and visceral fat, a type of dangerous fat that surrounds the abdominal organs.
Another study showed that 12 weeks of strength training associated with aerobic exercise was more effective in reducing body and abdominal fat compared to aerobic exercise alone.
Resistance training may also help to maintain a lean block of fat, which can increase the number of calories your body burns at rest.
According to one review, 10 weeks of resistance training can help increase calories burned at rest by 7%, and can reduce fat weight by 1.8 kg.
Doing bodyweight exercises, lifting weights, or using gym equipment are some easy ways to start strength training.
Excessive calories, which are not burned in different areas, accumulate in the form of fat, especially in the abdomen and buttocks, leading to weight gain, negative effects on overall human health, and ability to perform simple tasks and duties.
2- Follow a high protein diet to increase fat burning
Relying on protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.
Several 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 maintain muscle mass and metabolism during weight loss.
Eating your protein may also increase the feeling of satiety, reduce appetite, and reduce calories to help lose weight.
Some examples of protein-rich foods include meat, seafood, eggs, legumes, and dairy products.
9- Get more sleep to increase fat burning
Going to bed a little early or waking up a little late can help increase fat burning and prevent weight gain, and several studies have found a relationship between getting enough sleep and losing weight.
A study of 68,183 women showed that those who slept five hours or less per night during a 16-year period were more likely to gain weight than those who slept more than seven hours per night.
Another study showed that improving sleep quality and getting at least seven hours of sleep per night increased the possibility of successfully losing weight by 33% in 245 women who had undergone a six-month weight loss program.
Other research has shown that lack of sleep may contribute to changes in the hormones of hunger, increased appetite, and an increased risk of obesity.
Although sleep needs vary from person to person, most studies have found that getting at least seven hours of sleep a night is associated with the greatest benefits when it comes to body weight.
So stick to a regular sleep schedule, reduce caffeine intake, and reduce your use of electronic devices before bed to help support a healthy sleep cycle.
10- Add vinegar to your diet to increase fat burning
Vinegar is well known for its health-enhancing properties. In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help increase fat burning, according to some research.
One study found that consuming 1-2 tablespoons (15-30 ml) of vinegar per day reduces body weight, abdominal fat and the average waist circumference over a 12-week period.
It also showed vinegar consumption to enhance the feeling of fullness and reduce appetite.
Another small study of 11 people showed that adding vinegar to the diet reduces daily calories by up to 275 calories.
It is easy to incorporate vinegar into your diet. For example, many people dilute cider vinegar with water and drink it as a drink several times a day with meals, and you can also use it in sauces and pickles.
11- Eat more healthy fats to increase fat burning
Although it may seem intuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain a feeling of fullness.
Fat takes some time to digest and can help slow stomach emptying, which may reduce appetite and hunger.
One study found that a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet.
Another small study found that people who followed a weight loss diet when they consumed two tablespoons of coconut oil per day (30 ml), lost their belly fat more than those who gave soybean oil.
At the same time, unhealthy types of fat such as trans fats showed increased body fat, waist circumference, and abdominal fat in human and animal studies.
Olive oil, coconut oil, avocado, nuts, and seeds are just a few examples of healthy types of fats that may have beneficial effects on burning fats but do not forget that healthy fats are still high in calories, so you should consume them in moderation, and instead of eating more Fats In general, try switching unhealthy fats into your diet with these healthy types of fats.
12- Drink healthy drinks to increase fat burning
One of the easiest ways to switch sugar-sweetened drinks to a healthy one is to increase your fat burning.
For example, sugar-sweetened beverages such as soda and juice are filled with calories and provide little nutritional value.
Studies have found that consuming both sugar-sweetened drinks and alcohol is associated with an increased risk of belly fat.
Limiting these drinks can help reduce calories and maintain your waistline.
Instead, you should choose calorie-free drinks such as water or green tea.
A 12-week study showed that drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg).
Green tea is another great option, as it contains caffeine and is rich in antioxidants, both of which may help increase fat burning and improve metabolism.
For example, one study of 12 adults showed that green tea extract increased fat burning by 12%.
13- Increase in fiber to increase fat burning
Soluble fiber absorbs water and moves through the digestive system slowly, helping you feel full for a longer period.
According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.
One study of 1114 adults found that for every 10-gram increase in daily soluble fiber intake, participants lost 3.7% of abdominal fat during a five-year period, even without any other changes in diet or exercise.
Another research also found that increased fiber intake accelerates the feeling of fullness and reduces hunger, and an increase of 14 grams of fiber per day was associated with a decrease in calories of 10%, not only that but was also linked to a loss of about 4.4 pounds (2 kg) of weight over a period of four months.
Fruits, vegetables, legumes, whole grains, nuts, and seeds are a few examples of high-fiber foods that can promote fat burning and weight loss.
14- Reducing refined carbohydrates to increase fat burning
Reducing your intake of refined carbohydrates may contribute to losing extra fat.
During processing, refined grains are stripped from the bran resulting in a low final product in the fiber and nutrients.
Refined carbohydrates also tend to raise the glycemic index, which leads to mutations and breakdowns in blood sugar levels, thus increasing the feeling of hunger (32).
Studies indicate that a diet high in refined carbohydrates may be associated with increased abdominal fat.
Conversely, a whole-grain diet was associated with lower body mass index, lower weight, and a decrease in waist circumference, and a study of 2834 people also showed that people who eat a lot of refined pills suffer from abdominal fat, unlike those who consumed more whole grains.
For best results, reduce your intake of refined carbohydrates from pastries, processed foods, pasta, and white bread
15- Cardio exercises to increase fat burning
Cardio or cardio is known as one of the most common forms of exercise, and it includes 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 boost fat burning.
For example, one review of 16 studies found it beneficial for people wishing to lose belly fat.
Other studies have found that exercise can increase muscle mass and reduce belly fat, waist circumference, and body fat.
Most research recommends 150 to 300 minutes of moderate to vigorous exercise, or approximately 20 to 40 minutes of heart disease each day (41).
Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and start losing weight.
16- Drink coffee to increase fat burning
Caffeine is the staple of almost every supplement to burn fat and for good reason.
The caffeine in coffee acts as a stimulator for the central nervous system increases metabolism and promotes the breakdown of fatty acids
Indeed, studies show that caffeine intake can temporarily increase energy expenditure and boost metabolism by 3-11%.
One study of more than 58,000 people found that increased caffeine intake was associated with a lower weight gain over a 12-year period.
Another study found that higher caffeine intake was associated with a higher weight loss success rate among 2,623 people.
Coffee can be consumed with a small amount of milk to avoid more calories.
17- Try High-Intensity Interval Training (HIIT) to Increase Fat Burning
High-intensity interval training, also known as HIIT, is a form of exercise that combines quick sessions of activity with short retrieval periods to keep your heart rate high.
Studies indicate that HIIT can be incredibly effective in increasing fat burning and promoting weight loss, and one study found that young men who practiced HIIT for 20 minutes three times per week lost an average of 4.4 pounds (2 kilograms) of body fat during a 12-year period A week, even with no other changes in their diet or lifestyle.
HIIT may also help you burn more calories in a shorter period of time than other forms of cardio exercises.
According to another study, HIIT performance helped people burn 30 percent more calories than other types of exercise, such as biking or jogging, at the same time.
For an easy way to get started with HIIT, try switching between walking and jogging or jogging for 30 seconds each time.
You can also ride a bike between aerobic exercises such as porters, push-ups, or legs, with a short break between them.
18- add probiotics to your diet to increase fat burning
Probiotics are useful bacteria in the digestive system that has been shown to improve many aspects of health.
It has been shown that these bacteria play a role in everything from immunity to mental health.
Increasing your intake of probiotics through food or supplements may also help increase fat burning and keep your weight under control.
One review of 15 studies showed that people who took probiotics underwent greater reductions in body weight, fat percentage, and BMI compared to those who took a placebo.
Another small study showed that taking probiotic supplements helped people on a high-fat, high-calorie diet prevent weight gain.
Certain strains of probiotics in the genus Lactobacillus may be particularly effective in aiding weight and losing fat.
One study in 28 people showed that eating milk containing Lactobacillus or Lactobacillus amylovorus reduced body fat by 3-4%.
Eating nutritional supplements is a quick and easy way to get a concentrated dose of probiotics every day, and you can try to add some foods rich in vital oxidation to your diets, such as kefir, dates, natto, kombucha, kimchi, and pickles.
19- Increasing the amount of iron to increase fat burning
Iron is an important mineral that has many vital functions in the body.
As with other nutrients such as iodine, iron deficiency may affect the health of the thyroid gland, which is a small gland in the neck that secretes hormones that regulate metabolism.
Multiple studies have found that low levels of iron in the body may be associated with impaired thyroid function and interruptions in the production of thyroid hormones.
Common symptoms of hypothyroidism, or decreased thyroid function, weakness, fatigue, shortness of breath, and weight gain, likewise, iron deficiency can cause symptoms such as fatigue, dizziness, headache, and shortness of breath.
Treating iron deficiency can allow metabolism to work more efficiently and can fight fatigue to help increase your level of activity.
One study even found that when 21 women were treated for iron deficiency, we succeeded in reducing body weight, waist circumference, and BMI.
Unfortunately, many people do not get enough iron in their diets, and women, infants, children, and vegetarians are more at risk of iron deficiency.
So make sure to include many iron-rich foods in your diet to help meet your iron needs and maintain your metabolism and energy levels. You can find iron in meat, poultry, seafood, fortified grains, grains, green leafy vegetables, dried fruits, and legumes.
20- Intermittent fasting to increase fat burning
Intermittent fasting is a diet pattern that involves cycling between eating and fasting periods.
Research indicates that intermittent fasting may help improve both weight loss and fat loss.
The researchers found that fasting on an alternate day during a 3-12 week period reduces body weight by up to 7% and reduces body fat by up to 5.5 kg.
Another small study showed that eating only during an eight-hour period every day helps to reduce fat mass and maintain muscle mass when combined with resistance training.
There are several different types of intermittent fasting, including fasting certain days of the week or eating during specific hours of the day.
Popular types of intermittent fasting include Eat Stop Eat, he Warrior Diet, Method 16/8, and the 5: 2 diet.
How to burn fat faster for women?
It is always advised to resort to natural solutions at the beginning of the process of burning fats stored in the body, which may appear to some difficult or difficult and long-term, especially when you need to get rid of tens of kilograms, but the determination, will and desire to change are sufficient to reach your goal, and here are some methods and tips
21- Drink enough water.
Water is one of the most important nutrients that maintain the health of the body, it helps to moisturize the body and protect it from dehydration, rid the body of excess water and stimulates the body also to absorb food, which helps in the process of burning fats and thus reducing weight. German research has also proven that drinking 6 cups of cold water a day – equivalent to about a liter and a quarter – helps burn about 50 calories per day, enough to decrease 2 kilograms annually, because cold water requires calories to reach body temperature.
22- Fight fat with fibers.
Eating fiber is the best fighter to gain weight after drinking water because it helps fibers to accelerate fat burning by 30% because it needs more time in the digestive process and therefore difficult for the body to absorb easily, reducing blood sugar and speeding up the process of burning the stored fat in the body and thus losing weight in a way Faster, so experts recommend eating at least 25 grams of fiber on a daily basis.
23- Reducing the level of insulin in the blood
We can name the hormone insulin as a “fat storage hormone” because the more insulin secretion after each meal, the more fat is stored in the body, due to the fact that the body secretes the hormone insulin to overcome the number of calories entering it, so if you want to lose weight and burn the stored fat in the body; You must control the levels of insulin in the blood after each meal, by reducing the amounts of calories entering the body by at least 200 calories per day and staying at this amount for at least four days and then taking a meal with large calories so that the body does not get used to the number of calories Equal daily and insulin secreted in a manner appropriate to the amount of each meal. For this reason, most diets based on the policy of starvation do not help in burning fat stored in the body and weight loss.
23- Spices and hot spices
There are many types of spices that help mainly in losing extra weight and increasing the rate of burning fat, for example:
Cinnamon boosts metabolism and fat burning, and besides it also improves memory and increases focus.
Turmeric contains an active compound called curcumin, which is responsible for preventing fat storage and weight loss by preventing fat cells from reaching the bloodstream.
In addition, turmeric is known for its anti-inflammatory and anti-oxidant properties, which help treat depression and improve memory.
Cumin helps increase the metabolic rate, increases the body’s ability to burn fat, and helps improve digestion and thus improve nutrient absorption within the body.
Red hot chili powder
Red hot pepper powder helps to burn fat by being able to suppress appetite for long hours and thus reduce calories, which allows the burning of stored fat in the body.
24- Vitamins and minerals
Vitamin C works by burning the fat by secreting the hormone noradrenaline, which helps flush the fat out of the cells, and the secretion of the carnitine hormone (Carnitine), which helps transfer the fat to the cells of the body designated to burn it.
Calcium promotes metabolism and thus reduces the accumulation of fat in the cells of adipose tissue, and expels it out of the body through urine and feces.
Magnesium helps burn excess sugar than the body needs so that the body does not store it as fat in the fat cells.
Chromium stimulates cells to burn glucose to convert it into energy and prevent it from being converted to fat, and it also works to prevent hunger for long periods of time.
Vitamin D helps maintain the speed of the fat burning process, and also works to absorb calcium in the body faster.
Tips To Help Burn Fat
- Eat almonds, broccoli, and spices
- Drink plenty of water. At least eight glasses of water per day should be consumed, as the water is full and reduces the desire to eat more.
- Diversification of foods eaten during the day, it is noted that the wrong choices of food make it difficult to burn fat, so be careful to eat enough protein,
- Avoid soft or alcoholic beverages, as they contain a high percentage of calories and sugars that accumulate in the body and turn into fat.
- And the increase in the intake of fruits and vegetables, in addition to whole grains, taking care not to eat eating before the immortality to sleep at least three hours
- Slow eating, one of the easiest ways to effectively burn fat and eliminate excess weight, chewing slow
- speeds up satiety, and improves the process of fat burning, and the work of the digestive system.
- Avoid eating fast food and high saturated fat, this is one of the most important reasons for the occurrence of tics, especially in the abdomen, so prefer to replace these meals with healthy foods and low fat.
Note: This article contains tips for medicinal uses of one or more natural herbs, plants, foods, or oils. These treatments are normal and for normal people do not cause harm, but you should always refer to your doctor before using them to ensure they are appropriate to your health condition and are not inconsistent with Medicines you may take and determine the appropriate dose, and the importance of medical advice increases in the case of children, the elderly, pregnant and lactating women.
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