12 Ways to Promote Long-Term Fat Loss

Here are 12 of the best ways to increase fat loss.

1. Strength training may not only help decrease your body fat levels but also increase resting energy expenditure and target belly fat.

2. Eating more protein may be associated with a lower risk of belly fat. Plus, it may decrease appetite, lower calorie intake, and preserve muscle mass.

3. Getting enough sleep may help reduce your appetite and hunger levels, as well as lower your risk of weight gain.

4. A higher intake of healthy fats, such as olive oil and nuts, is associated with a lower risk of weight gain.

5. Sugar-sweetened beverages and alcoholic drinks may be linked to a higher risk of increased belly fat. Replace them with green tea or water, this helps to increase weight loss and fat burning.

6. Upping your fiber intake by consuming foods like fresh fruits, veggies, and legumes may boost fat loss, feelings of fullness, and weight loss.

7. Refined carbs are low in fiber and nutrients, so it’s best to choose nutrient-dense whole grains for long-term, sustainable fat loss.

8. Studies show that the more aerobic exercise people get, the more body fat they tend to lose. Cardio may also help reduce waist circumference and increase muscle mass.

9. Coffee contains caffeine, which may boost metabolism and fat breakdown. Studies suggest that high caffeine intake may aid weight loss.

10. HIIT may increase fat burning and help you expend more calories in a shorter period than other forms of exercise.

11. Taking probiotic supplements or increasing your intake of probiotic foods may help reduce body weight and fat percentage.

12. Intermittent fasting has been shown to reduce body weight and body fat. It may also help preserve muscle mass when combined with resistance training.

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