Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.
Many people are unsure how to lose weight safely and naturally. It does not help that many websites and advertisements, particularly those belonging to companies that sell diet drugs or other weight-loss products, promote misinformation about losing weight.
In addition to diet and exercise, numerous other factors can influence weight and fat loss.
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.
Here are 5 of the best ways to burn fat quickly and promote weight loss.
1. Keeping healthful snacks at home and in the office
People often opt to eat foods that are convenient, so it is best to avoid keeping prepackaged snacks and candies on hand.
One study found that people who kept unhealthful food at home found it more difficult to maintain or lose weight.
Keeping healthful snacks at home and work can help a person meet their nutritional needs and avoid excess sugar and salt. Good snack options include:
nuts with no added salt or sugar
2. Start Strength Training
Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.
Most commonly, strength training involves lifting weights to gain muscle over time.
Research has found strength training to have multiple health benefits, especially when it comes to burning fat.
In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly (1Trusted Source).
Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone (2Trusted Source).
Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest (3Trusted Source).
According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds (1.8 kg) (4Trusted Source).
Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.
3. Green Tea :
Lose Weight Naturally – Green Tea Pinit
You Will Need
1 teaspoon of green tea
1 cup of hot water
What You Have To Do
Add a teaspoon of green tea to a cup of hot water.
Steep for 5 to 7 minutes and strain.
Add a little honey to the warm tea and consume immediately.
How Often You Should Do This
Drink green tea thrice daily.
Why This Works
The regular intake of green tea can aid weight loss as well as weight maintenance (2). Green tea is a rich source of catechins and caffeine, both of which play a significant role in weight loss.
4. Rose Petal Water :
The benefits of rose petal water are backed more by anecdotal evidence than anything, but that’s no reason to shrug off this mild yet refreshing drink. Rose petals act as a very gentle diuretic. Diuretics encourage your kidneys to put more sodium (salt) into your urine. This excess salt in turn draws water from your blood, decreasing the amount of water in your circulatory system. This is not “permanent” weight loss-just water weight-but the action encourages you to drink more and keep your system flushed clean and hydrated. Staying hydrated, believe it or not, can be hugely beneficial to losing weight.
You will need…
-Handful of fresh or dried rose petals
-Distilled water (roughly 1-2 cups)
-A pot with a tightly fitting lid
Note: Be sure, especially if using fresh rose petals, that they have not been treated with any sort of chemical (insecticides, pesticides, herbicides, fertilizers, etc.)
Place the pot on the stove, put in the rose petals, and add just enough distilled water to completely cover them. If some float to the top it’s not a big deal. Cover the pot with a tightly fitting lid and simmer until the petals lose most of their color, about 15-20 minutes. Strain the liquid into a glass jar and keep in the refrigerator for up to 6 days. Drink about ½-1 cup every morning on an empty stomach.
5. Using a smaller plate :
how to lose weight safely smaller plate
Reducing the size of the plate might help a person control portion sizes.
Using smaller plates could have a positive psychological effect. People tend to fill their plate, so reducing the size of the plate may help reduce the amount of food that a person eats in one sitting.
A 2015 systematic review concluded that reducing plate size could have an impact on portion control and energy consumption, but it was unclear whether this was applicable across the full range of portion sizes.
It is also worth noting that many of the studies included in the review were authored by an academic, Brian