Effective Ways to Burn Fat

Increase Your Fiber Intake

Fiber is an essential nutrient that helps your body regulate its use of sugars. In turn, this helps keep your blood sugar and hunger in check, explains Harvard School of Public Health. There are two types of fiber: insoluble and soluble — both of which play an important role in fat loss.

For starters, insoluble fiber doesn’t dissolve in water and helps food move through your digestive system, keeping you regular. Soluble fiber, on the other hand, dissolves in water and moves through your digestive system more slowly, helping you feel full for longer. Both types of fiber can play a role in fat loss. In fact, this study found that fiber intake promotes weight loss and dietary adherence.

Adults need at least 20 to 30-grams of fiber per day but unfortunately, the promedio American is only consuming about 15-grams. To get more fiber in your diet consider fiber-rich foods like apples, blueberries, oatmeal, brown rice, whole grain bread, legumes, and carrots.

Don’t Fear Healthy Fats

Although you may be hesitant to eat fat when trying to burn fat, Healthline says “increasing your intake of healthy fats may prevent weight gain.” That said, not all fat is created equal. Consuming too much saturated fats and trans fats can negatively impact your health by raising cholesterol levels and increasing your risk for heart disease. These types of fats are commonly found in fried and processed foods.

The key for fat burning is to focus on eating healthy fats such as olive oil, coconut oil, avocado, salmon, nuts, and seeds. This study found that a “diet enriched with olive oil can be an important weight control strategy in people without previous cardiovascular events.” It’s worth noting, fats can be very high in calories, so it’s still important to eat them in moderation.