There are several ways to burn fat safely and effectively. However, it's important to note that there is no magic solution for losing weight quickly and without any side effects. Here are some tips that can help you burn fat safely:
1. **Strength training**: Strength training is a type of exercise that involves contracting your muscles against resistance. It helps build muscle mass, increase strength, and reduce body fat¹. According to a review of 58 studies, resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%¹. You can start with bodyweight exercises, lifting weights, or using gym equipment.
2. **High protein diet**: Eating more protein-rich foods may help reduce your appetite and increase fat burning¹. Multiple studies have associated eating more high-quality protein with a lower risk of excess body fat and obesity¹. Try adding a few servings of high protein food to your diet each day. Protein-rich foods include meat, seafood, eggs, legumes, tofu, and dairy products like milk, cheese, and yogurt.
3. **Sleep**: Getting enough sleep is essential for maintaining a healthy weight. Studies have shown that sleep deprivation can lead to weight gain and increased body fat². Aim for at least 7 hours of sleep per night.
4. **Cardio**: Cardiovascular exercise is an effective way to burn calories and lose weight¹. It includes activities such as running, cycling, swimming, or dancing. Aim for at least 150 minutes of moderate-intensity cardio per week.
5. **Healthy fats**: Consuming healthy fats such as olive oil, nuts, seeds, and avocados can help you feel full and satisfied while reducing inflammation in the body¹.
6. **Hydration**: Drinking enough water is essential for maintaining a healthy weight. Studies have shown that drinking water can help boost metabolism and reduce appetite².
7. **Fiber**: Eating fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help you feel full while reducing calorie intake¹.
8. **Stress management**: Chronic stress can lead to weight gain and increased body fat². Try stress-reducing activities such as meditation or yoga.
9. **Intermittent fasting**: Intermittent fasting involves restricting your calorie intake for certain periods of time. Studies have shown that it can be an effective way to lose weight and reduce body fat¹.
Remember that losing weight takes time and effort. It's important to make sustainable lifestyle changes that you can maintain in the long run.
(1) 12 Sustainable Ways to Burn Body Fat - Healthline.
(2) How to Burn Fat: Everything You Need to Know - Verywell Fit.
(3) 20 minutes, no weights, and a low impact
(4) How to Lose Body Fat: 16 Scientifically Proven Ways to Burn Fat Fast.