13 Best Ways to Increase Body Fat Burning

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It's no secret that carrying around excess body fat can be bad for your health. But did you know that it can also be bad for your appearance? If you want to lower your body fat percentage and improve your looks, there are a few things you can do.

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1. Reducing Calorie Intake And Eating Healthy Foods

lowering your calorie intake is one of the most important things you can do if you want to how to lower body fat percentage. By eating fewer calories, you will start to lose weight and, as a result, body fat. But simply reducing your calorie intake is not enough.

You also need to make sure that you are eating healthy foods. A diet of processed foods and sugary drinks will not help you how to lower body fat percentage; in fact, it will likely make it worse. To how to lower body fat percentage, you need to focus on eating lean protein, vegetables, and healthy fats.

These nutrient-rich foods will help you feel satiated and energized, making it easier to stick to your calorie goals. And as you show to lower body fat percentage, you'll also start to see a difference in how you look and feel.

Examples of High Calorie Foods

  • Doughnuts
  • French fries
  • Potato chips
  • Ice cream
  • Chocolate bars
  • Cookies
  • Cake
  • Pizzas
  • Burgers

2. Adding More Protein to Your Diet

Protein is an important nutrient for how to lower body fat percentage because it helps to build muscle. And the more muscle you have, the more calories you will burn at rest. Aim to how to lower body fat percentage by adding 0.36 grams of protein per pound of body weight to your diet.

So, if you weigh 180 pounds, you should aim to consume 65 grams of protein per day. Good sources of protein how to lower body fat percentage include lean meats, poultry, fish, eggs, dairy products, legumes, and nuts.

3. Increasing Your Physical Activity

Physical activity is one of the best ways to do that. But how much physical activity do you need to do? And what kind of activity is best?

The amount of physical activity you need to do depends on how much body fat you want to lose. If you want to lose a lot of body fat, you'll need to be very active. If you just want to lose a few percentage points, you can get away with being less active.

But no matter how much body fat you want to lose, it's important to be consistent with your physical activity. That means doing some form of activity every day, even if it's just a short walk around the block.

As for what kind of activity is best, there is no one-size-fits-all answer. Some people how to lower body fat percentage with high-intensity interval training (HIIT), while others find moderate-intensity steady-state cardio (MISS) more effective.

The best way to find out what works for you is to experiment with different types of activity and see how your body responds.

4. Engaging in Cardiovascular Exercise

For anyone trying to lower their body fat percentage, cardiovascular exercise is a must. But how much cardio is enough? The answer may surprise you: a study published in the Journal of Applied Physiology found that just 30 minutes of moderate-intensity cardio five days per week was sufficient to significantly lower body fat percentage in participants.

What's more, the participants who stuck to the workout regimen also saw improvements in their cardiovascular health, including a decrease in heart rate and blood pressure.

So if you're looking to get leaner and healthier, there's no need to spend hours on the treadmill. Just 30 minutes of moderate-intensity cardio each day can make a big difference.

Examples of Cardiovascular Exercises:

  1. Running
  2. Cycling
  3. Swimming
  4. Jumping rope
  5. High-intensity interval training

5. Strength Training Exercises

For anyone looking to make a physical transformation, strength training is a must. Not only does it help you build muscle mass, but it can also help you burn body fat.

In fact, strength training is one of the most effective ways to lower your body fat percentage. When you lift weights, your body responds by building more muscle. This increased muscle mass helps to raise your metabolism, which in turn helps you burn more calories throughout the day.

In addition, strength training helps to increase bone density and reduce the risk of injuries. So if you're looking to make a change, don't neglect the power of strength training.

6. Interval Training

Interval training is a type of exercise that alternates between periods of high intensity and low intensity. It is an effective way to burn fat and improve cardiovascular fitness.

Interval training can be done with any type of activity, but it is particularly effective when done with aerobic exercises such as running, cycling, or rowing. To get the most out of interval training, it is important to push yourself during the high-intensity periods. This will help to raise your heart rate and burn more calories.

During the low-intensity periods, you should focus on recovering and preparing for the next high-intensity interval. Interval training is an excellent way to improve your fitness and lower your body fat percentage.

7. Creating a Calorie Deficit

There's no getting around it: if you want to lower your body fat percentage, you need to create a calorie deficit. In other words, you need to burn more calories than you consume. However, that doesn't mean that you have to starve yourself or spend hours at the gym every day.

There are a number of simple lifestyle changes that can help you create a calorie deficit and lose weight. For example, Cutting out sugary drinks and replacing them with water or unsweetened tea can help you reduce your calorie intake without feeling hungry.

And adding more movement into your day-to-day life-taking the stairs instead of the elevator, walking instead of driving-can help you burn more calories. Making small changes like these can add up to big results over time.

8. Consuming Plenty of Water

Anyone who has ever been on a diet knows that losing weight is only part of the battle. Once you've shed those extra pounds, you still need to lower your body fat percentage to achieve a toned, healthy look.

And one of the best ways to do that is to make sure you're properly hydrated. When your body is well-hydrated, it functions more efficiently and is better able to burn fat.

In addition, water helps to flush toxins from your system, giving your skin a radiant, healthy appearance. So if you're looking to lower your body fat percentage, don't forget to drink plenty of water. It's the key to achieving lasting results.

9. Managing Stress Levels

It's no secret that how to lower body fat percentage is something on a lot of people's minds. But what's often overlooked is how stress levels can impact our body fat percentage.

When we're stressed, our bodies release a hormone called cortisol. Cortisol encourages our bodies to hang onto fat, especially around our midsections. So if you're trying to lower your body fat percentage, it's important to find ways to manage your stress levels.

There are a variety of methods you can try, from meditation and aromatherapy to exercise and journaling. By experiment with different techniques, you can find what works best for you and help to lower your body fat percentage in the process.

10. Getting Enough Sleep

Anyone who has ever tried to diet knows that one of the key elements to success is reducing your body fat percentage. But how exactly do you go about doing that? One important factor is getting enough sleep.

When you're well-rested, your body is better able to metabolize fat. In addition, adequate sleep helps to regulate hormones that control hunger, so you're less likely to give in to cravings for unhealthy foods.

So if you're serious about reducing your body fat percentage, make sure to get plenty of rest. It may not be the most glamorous solution, but it's certainly one of the most effective.

11. Taking Enough Fiber

Soluble fiber is found in oats, peas, beans, apples, carrots, barley and psyllium husk (found in fiber supplements). This type of fiber dissolves in water to form a gel-like substance.

It's this gel that helps to slow down digestion and the absorption of sugar in the gut. As a result, soluble fiber can help to regulate blood sugar levels and reduce the risk of type 2 diabetes. Additionally, soluble fiber helps to promote feelings of fullness, which can aid weight loss.

Insoluble fiber, on the other hand, is found in whole wheat bread, wheat bran, nuts and beans. This type of fiber does not dissolve in water and helps to add bulk to stool.

A highs-fiber diet has been linked to a lower risk of several chronic diseases, including heart disease, stroke and type 2 diabetes. Additionally, fiber may help to promote weight loss by increasing feelings of fullness.

While both types of fiber are beneficial, soluble fiber appears to be especially effective at reducing body fat. In one study, participants who increased their soluble fiber intake by 10 grams per day (the equivalent of two small apples) reduced body fat by 3.7% over a five-year period, even without making any other changes to their diet or lifestyle.

If you're looking to lose body fat, aim to consume at least 25–30 grams of fiber per day from a variety of sources, including vegetables, fruits, legumes and whole grains.

12. Reducing Alcohol Intake

While moderate alcohol consumption is generally considered safe, too much alcohol can have negative health effects.

For instance, heavy drinking is associated with an increased risk of several types of cancer, including breast cancer ( 10 ).

Additionally, alcohol is loaded with empty calories. Just one 5-ounce (148-ml) glass of red wine contains over 125 calories ( 11 ). If you consume alcohol regularly, it's likely that these empty calories are contributing to weight gain.

What's more, alcohol consumption can lead to dehydration and disrupt sleep, both of which can promote weight gain.

If you're trying to lose body fat, it's best to avoid or limit alcohol intake. If you do drink, stick to low-calorie options like light beer, wine spritzers or straight spirits mixed with seltzer water.

13. Intermittent fasting

Intermittent fasting is all the rage these days, and for good reason. This dietary approach has been shown to improve health markers like insulin sensitivity and reduce inflammation.

Additionally, intermittent fasting can help you lose fat and build muscle. But how does it work? Essentially, intermittent fasting involves alternating periods of fasting and eating. During the fasting periods, you consume no calories (or very few calories).

This allows your body to burn through its stored energy, which can lead to weight loss. However, intermittent fasting is not a magic bullet for weight loss. In order to lose fat, you still need to create a calorie deficit by eating fewer calories than you burn. But if you're looking to lower your body fat percentage, intermittent fasting is a great strategy.

To start, try fasting for 12–16 hours per day. This could involve not eating from dinner one night until breakfast the next morning, or skipping breakfast and only eating from noon to 8pm. Once you get used to this schedule, you can try lengthening your fasting periods to 18 hours or even 20 hours.

However, it's important not to overdo it. Intermittent fasting can become quite difficult if you fast for too long, and it may lead to unhealthy food cravings and binge eating. If you're new to intermittent fasting, it's best to start slow and gradually increase your fasting periods over time.