10 Proven Ways to Speed Up Fat Burning

Losing weight and burning fat can be a daunting challenge, especially when you don’t see immediate results in the mirror or on the scale. However, there are simple and effective strategies that can significantly accelerate this process. Whether it’s tweaking your diet, increasing your physical activity, or making small lifestyle changes, various options are available to boost your metabolism and help your body burn fat more efficiently. In this article, we’ll explore 10 science-backed approaches that can speed up your fat loss journey.

1. Protein Sparing Modified Fast

The Protein Sparing Modified Fast (PSMF) is a weight loss approach designed to help you get lean as quickly as possible. It involves following a low-carb, low-fat, high-protein diet that restricts calorie intake to a minimal level. The PSMF diet typically includes only lean protein sources, such as chicken, fish, and turkey, as well as low-carb vegetables like spinach, broccoli, and cauliflower.

When to Implement Protein Sparing Modified Fast

  • If you have a body fat percentage over 26% as a man or over 39% as a woman, you can implement a PSMF for two weeks on and then take two weeks off, during which you bring your calories back up to maintenance levels with a more balanced distribution of protein, carbs, and fats. Repeat this cycle for 4 to 12 weeks without risking muscle loss, as long as you get enough protein and lift weights.
  • If you’re leaner than 26% body fat as a man or 39% body fat as a woman, you can follow a PSMF one or two non-consecutive days per week on days when you’re not exercising.

Protein Sparing Modified Fast Guidelines

  • Consume only lean protein sources and avoid all other foods.
  • Get at least 0.73 grams of protein per pound of body weight per day.
  • When done correctly, the PSMF is one of the fastest ways to lose weight while retaining muscle mass.

2. Aggressive Calorie Deficit

Another effective strategy is to create a more aggressive calorie deficit. The degree of calorie deficit you can implement depends on your current body fat percentage:

  • If you’re a male with over 26% body fat or a female with over 39% body fat, you can aim for a calorie deficit of 40-50% below maintenance calories.
  • If you’re a man with 21-26% body fat or a woman with 33-39% body fat, aim for a 30-40% calorie deficit below maintenance.
  • If you’re a man with 14-21% body fat or a woman with 24-33% body fat, target a 20-30% calorie deficit below maintenance.
  • If you’re a man with 10-14% body fat or a woman with 14-24% body fat, a 5-20% calorie deficit is appropriate.

As long as you’re getting enough protein, lifting weights, and getting sufficient sleep, you shouldn’t worry about losing muscle mass with these more aggressive calorie deficits.

3. Prioritize Strength Training and Muscle Growth

Focus your workouts on strength training and muscle growth to maintain muscle mass while dropping body fat. Maintaining muscle mass not only enhances your aesthetic appearance but also improves your metabolism and insulin sensitivity, promoting long-term weight loss.

Preventing Muscle Loss

  • Eat enough protein.
  • Maintain your strength levels by trying to stick to the same weight load you were using before you started cutting. Only drop the weight if you can no longer perform the minimum number of reps in your prescribed range.
  • Don’t automatically drop the weight because you feel tired from cutting calories. Fight to maintain as much weight on the bar as possible.

4. Start Meals with Low-Calorie Foods

Begin each meal with a salad, vegetables, or a low-calorie soup. These options can help fill you up before you consume the more calorie-dense and palatable parts of your meal, consisting of protein, carbs, and fats.

Low-Calorie Options

  • Salads without high-calorie dressings or excessive oil.
  • Low-calorie soups like tomato soup, miso soup, vegetable soup, or mushroom soup.
  • Quickly sauté frozen mixed vegetables in a pan with a little oil and seasoning.
  • If you can’t prepare salads or soups, at least have a glass or two of water before your meal to promote satiety.

5. Increase Fiber Intake

Eating more fiber can help maintain a calorie deficit by promoting a feeling of fullness and reducing overall calorie consumption. Studies show that adding 14 grams of fiber per day can decrease total daily energy intake by 10%.

Benefits of Fiber

  • Fiber makes food more filling due to its ability to prolong the time food stays in your stomach.
  • Fiber has a low energy density, providing only 2 calories per gram.
  • The crunchy texture of fiber contributes to satiety by requiring more chewing.

Fiber Targets

  • For men, aim for at least 38 grams of fiber per day.
  • For women, aim for at least 25 grams of fiber per day.
  • High-fiber snacks like butter-free popcorn can help fill you up with relatively few calories.

6. Replace Sugar with Artificial Sweeteners

The average American consumes 270 calories per day in the form of added sugar, primarily from sodas. Cutting out these sugary calories can help you lose about half a pound of extra fat per week.

Benefits of Artificial Sweeteners

  • Artificial sweeteners like aspartame and sucralose are generally safe when consumed in recommended amounts (except saccharin, which may impair gut health and glucose tolerance).
  • Replacing sugary sodas with water, tea, coffee, or diet soda can reduce calorie intake and lead to fat loss.

7. Walk More Throughout the Week

Increasing your daily activity levels by walking more can significantly contribute to your calorie burn and weight loss efforts.

Benefits of Walking

  • A 155-pound person burns around 270 calories while walking at a moderate pace on a flat surface for one hour, which equals almost 1,900 calories per week.
  • Low-intensity cardio like walking doesn’t create constrained energy expenditure, which can cause you to reduce your activity levels later in the day.

Try incorporating more walking into your daily routine, such as taking your dog for longer walks, exploring nature, or parking your car further away from your destination.

8. Incorporate High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is an excellent way to speed up fat loss. HIIT involves combining exercises like burpees, squats, and mountain climbers in short, intense circuits with minimal breaks.

Benefits of High-Intensity Interval Training

  • A 185-pound person can burn up to around 577 calories in just 30 minutes of a high-intensity interval training cycling session.
  • Adding 30 minutes of High-Intensity Interval Training to your daily routine could burn over one pound of body fat per week if you’re above 185 pounds.

9. Ensure Adequate Vitamin and Mineral Intake

Getting all your essential vitamins and minerals can significantly impact your weight loss results. Deficiencies in various micronutrients can impair metabolism, energy levels, and overall health.

Crucial Micronutrients for Weight Loss

  • Iodine: Vital for the synthesis of thyroid hormones, which impact metabolism.
  • Calcium: Assists with weight loss by affecting adipocyte metabolism.
  • Zinc: Impacts metabolism and can have a big effect if you’re deficient.
  • Iron: Crucial for energy production, endurance, and strength levels.
  • Vitamin D: May impact appetite and contribute to obesity when deficient.

While it’s best to meet your micronutrient needs through a balanced diet and sunlight exposure, supplementing with specific micronutrients you’re deficient in can be an excellent idea if necessary.

10. Consistency is Key

Implementing all the tips mentioned above will be ineffective if you’re not consistent with your diet and lifestyle changes. Consistency is crucial for maintaining momentum and achieving lasting results.

Tips for Consistency

  • Even after completing a PSMF diet, continue eating clean when you return your calories back up to maintenance.
  • Develop a routine and stick to it, even on weekends and during holidays.
  • Track your progress and celebrate small victories to stay motivated.
  • Be patient and trust the process. Fat loss takes time, but consistency will pay off in the long run.

Remember, consistency is the key to success in any weight loss journey. By combining these proven strategies with unwavering commitment, you can significantly speed up your fat-burning process and achieve your desired results.

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