Burning fat does not necessarily mean following a rigid diet and exercise plan to a T. Many different methods and techniques have been used and developed by fitness enthusiasts to bring us closer to our waistline goal. These methods are innovated to become accessible to more people. Thanks to these, the process of burning fat isn’t as intimidating an endeavor as it used to be.

With this, here are 15 ways to burn fat as approved by dieticians and fitness nuts. These techniques were chosen according to their effectiveness and the ease with which you can incorporate them in your daily routines.

1. Eat more protein

Protein can curb your appetite; it makes you feel full for longer periods of time, helping reduce overall calorie intake. Protein also aids in burning body fat, including visceral fat. A high-protein diet helps boost metabolism and retain muscle mass. Protein-rich foods include eggs, chicken, almonds, oats and lean beef.

2. Try out strength training

According to a study on the effects of strength training on health, participants who participated in 10 weeks of strength training increased resting metabolic rate by 7 percent and reduced fat weight by 1.8 kg. These health outcomes were among other benefits to movement control, cognitive abilities, and self-esteem. Weight lifting is the most common form of strength training. Others are yoga, gym machines and exercise bands.

3. Do cardio exercises regularly

Cardiovascular exercises or simply cardio are activities that condition the heart and lungs. It not only contributes to weight loss but also improves your overall health. Keeping a cardio program for yourself that involves doing even just 20 to 40 minutes a day makes way for big health improvements. Cardio activities include walking, running, dancing, kickboxing, swimming and biking.

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4. Try taking shots of vinegar once a day

A 2018 study reveals that drinking apple cider vinegar daily has beneficial effects on weight management, is good for the heart and helps control blood sugar levels. Drinking one to two tablespoons of apple cider vinegar diluted with water, aside from helping curb overeating, was found to be helpful in lowering body weight, decreasing belly fat and shrinking waistline.

5. Know what the ‘good’ and ‘bad’ fats are

Fat digests slowly and so, like protein, it suppresses hunger by helping you feel full. Trans fats such as those found in baked goods like cakes and pies and fried foods like french fries and doughnuts are bad for one’s heart. However, fats found in food like avocados, nuts, seeds, coconut oil and olive oil are among the better ones one can consume. Nonetheless, these are still high in calories so just a little serving will do.

6. Limit consumption of refined carbs

Refined carbs are processed carbs that are stripped of the bran and germ from the grains. This means that after processing, they are curbed of their nutritional value. Refined carbs are found in common treats such as pastries, pastas, and cereals. Eating too much refined carbs can lead to the buildup fat, visceral fat in particular.

7. Try out probiotics

Probiotics are what people call ‘good bacteria’ that aim for the gut. In a study on the effects of probiotics on body weight and fat mass, researchers concluded that those who added probiotic supplements to their normal diet manifested a decrease in weight and body fat percentage, compared to those who were given a placebo.

8. Drink unsweetened coffee

Caffeine found in coffee is a stimulant of the central nervous system, so it can definitely help in boosting your metabolism and therefore, break more fat. With the added energy brought by the caffeine in coffee, the body is driven to do more activities leading to the processing and burning of fat.

9. Try intermittent fasting

Studies show that intermittent fasting can get rid of body fat, decrease weight, all while sustaining muscle mass. Intermittent fasting is done through the combination of alternate periods of eating and fasting to achieve these. In a study led by Tatiana Moro on time-restricted feeding, the participants of the study who only ate during an eight hour period every day while doing resistance training showed signs of both decreased fat mass and maintained muscle mass.

10. Add more fiber in your diet

In a study on abdominal fat accumulation, increased fiber intake helped adult participants lose almost 4.4 pounds (2 kg) in a span of only four months. The composition of fiber allows for it to course through your body slower during digestion, giving you a feeling of fullness for a longer time.

11. Try out the keto diet

Essentially, the objective of the keto diet is to increase your intake of the good fats and more proteins, while limiting your carb consumption to a minimum. The point is to bring the body to a state of ketosis, where your body doesn’t have enough blood sugar to burn for energy, so it burns fat instead. This has been proven by its followers to be effective.

12. Get sufficient sleep

Several studies associate sufficient sleep with weight loss. The results of a study on this association between sleep and weight loss showed that 45 women who participated in the prescribed 6-month weight loss program showed signs of increased chances of weight loss success by 33%. This was attributed to them being able to get at least seven hours of sleep each night.

13. Drink cold water

German researchers discovered in a study on weight loss that drinking six cups of cold water a day can boost resting metabolism to shed about 50 calories daily. The boost may come from the energy being coursed through to heat the water to body temperature. Although this alone can hardly making a noticeable effect, making it a habit may help in shedding fats with absolutely no extra effort.

14. Get more Vitamin D

When in pursuit of burning fat, amping up metabolism muscle tissue is the way to go. Vitamin D plays an essential role in preserving these tissues. Very few Americans actually take in the sufficient amount of Vitamin D in their diets. Good sources of these are salmon, tuna, fortified milk and eggs.

15. Eat more watermelon

According a new study in the Journal of Nutrition , an amino acid called arginine which is bountiful in watermelons, can aid in significant weight loss. Adding more arginine into your diet may lead to the oxidation of fat and glucose and increased lean muscle, which burns more calories than fat.

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