14 Scientifically Proven Tips To Quickly and Easily Burn Body Fat (4 of 5)

Include High Intensity Interval Training (HIIT) in your exercise routine

High-intensity interval training (HIIT) involves carrying out a pair of exercises alternatively in bursts, followed by short recovery periods. According to a number of studies carried out on HIIT, it can help you get rid of excess body fat and keep your weight loss journey on track.

A study revealed that adults who performed HIIT for a twenty minute duration three times a week lost an average of around 2 kg of body fat over three months, where everything ranging from diet to exercises remained unchanged. Further, they also experienced a sharp decline in belly fat by 17%, which led to a drastic decrease in the waist circumference as well.

HIIT can help you burn more calories in comparatively shorter period of time, which is great for someone looking to shed some weight and get rid of excess body fat.

According to another study on the subject, people who carry out HIIT lost a staggering 30% more calories in the same duration than people who carry out cardio exercises such as swimming or running.

If you want to try HIIT, you can go walking and running alternatively, and then sprinting for a few seconds. Further, once you have gained a level of fitness, you can try alternating between burpees, squats, and pushups with a short period of rest in between those exercises.

Summary – HIIT can help you more at least 30% more calories in the same duration of time, as compared to cardio exercises. It is one of the best ways to get rid of excess body fat and shed some weight.

Drink some coffee

Almost every fat-burning supplement out there has caffeine as the primary ingredient, and it is there for a valid reason. Caffeine, mostly found in coffee, is a great stimulant and it enhances the metabolism and helps in breaking down the fatty acids.

In fact, numerous studies have proven that consuming coffee regularly can help in increasing energy consumption, and also in enhancing metabolism by up to 11%.

A study involving over 58,000 people revealed that people who consumed caffeine had a lesser weight gain over a span of 12 years compared to people who didn’t consume caffeine.

Similarly, another study found that people who regularly consumed caffeine had a higher success rate in managing their weight loss journey.

However, you need to avoid cream and sugar in order to maximize the benefits of coffee. Instead, you can just enjoy it black, or you can add some milk in order to prevent the use of cream and sugar that can increase body fat significantly.

Summary – Coffee contains a significant amount of caffeine, a substance that breaks down fatty acids and helps in maintaining metabolic rates. Studies have shown that people who consume coffee have a higher success rate in reducing their body fat.

Add more iron to your diet

Iron is a very vital mineral that plays a crucial role in the proper functioning of the body. Quite similar to other important nutrients like iodine, iron deficiency can severely hamper your health, especially the thyroid gland. The thyroid gland is a small gland that is essential in regulating metabolism by releasing hormones.

Several studies have found that when the iron levels in the body are low, it directly affects the functioning of the thyroid gland, which in turn affects the release of thyroid hormones directly related to metabolism.

Some of the most common symptoms of decreased thyroid functioning, or hypothyroidism, include fatigue, weakness, weight gain and shortness of breath. Similarly, a decrease of iron levels in the body can cause dizziness, fatigue, shortness of breath, and headaches.

By making sure that your body isn’t iron deficient, you can make sure your metabolism works efficiently and can help fight weakness.

A study conducted on a group of twenty-one women who had iron deficiency found that they had lower waist circumference, reduced body weight, and lower body mass index.

And unfortunately, not many people get proper amounts of iron in their food. Women, children, infants, and vegans – all have the risk of iron deficiency.

To ensure your body doesn’t have iron deficiency, your diet should include iron-rich foods in order to maintain your energy levels and proper functioning of the metabolism.

Some of the foods that have ample amounts of iron are seafood, poultry, meat, cereals, fortified grains, beans, dried fruits, and green vegetables.

Summary – Iron deficiency can cause a decrease in thyroid function and cause shortness of breath and fatigue. And by getting sufficient amounts of iron in your diet, you can lose body fat.