15 Simple Ways to Increase Fat Burning in 2021

A study in Finland examined groups of identical twins and found that in each group of siblings, the twin who slept less and was under more stress had more visceral fat.

Protein is required by the body to retain muscle mass. In a 2006 article published in the American Journal of Clinical Nutrition, researchers concluded that the current daily protein recommendation of 0.36 grams per pound of bodyweight is woefully insufficient for someone performing strength exercise and that women should consume between 0.54 and 1 gram per pound of body weight. (If you wish to lose weight, use your target weight as a starting point.)

Add a serving, such as 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to each meal and snack. Additionally, research shows that protein can increase post-meal calorie burn by up to 35 percent.

Dieters of major organochlorines (pesticide contaminants contained in fat cells) undergo a greater-than-normal decrease in metabolism as they minimise them, according to Canadian studies, likely because contaminants conflict with the process of consuming energy. Pesticides, in other words, find it impossible to lose weight.

Of course, it is not always easy to find, or pay for, organic products. But in general, conventionally grown items that are simply peeled (avocado, grapefruit, bananas) are fine. But choose organic when shopping for celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale and collard greens, imported cherries, potatoes, and grapes; they tend to have the best levels of pesticides.

Whether you’re sitting or standing at work, it can be just as much of a task on your waistline as your exercise routine. Researchers at the University of Missouri found that inactivity (4 hours or more) causes an enzyme that controls fat and cholesterol metabolism to nearly stop. To keep this enzyme active and increase fat burning, eliminate long periods of inactivity by standing up, for example, while talking on the phone.

German researchers discovered that drinking 6 cups of cold water (48 ounces) a day will boost your resting metabolism by 50 calories a day, which is enough to lose 5 pounds in a year with no effort. The labor required to heat the water until the blood is warm could account for the rise.

Capsaicin, the compound that gives chili peppers their heat, seems to be able to improve their metabolism as well. According to a report published in the Journal of Nutritional Science and Vitaminology, eating about 1 tablespoon of chopped red or green bell peppers improves your sympathetic nervous system (which is responsible for your fight or flight response). As a result, there was a 23 percent rise in metabolism for a brief period. Load with chili peppers to go with the sauces, and have a container of red pepper flakes on hand to sprinkle on top of pizzas, pasta, and stir-fries.

Eating breakfast speeds up your metabolism, so it’s no coincidence that those who skip this meal are 41⁄2 times more likely to be obese. The heavier your first meal, the higher. In a study published by the American Journal of Epidemiology, volunteers who consumed between 22 and 55 percent of their total calories at breakfast gained just .7 pounds on average over 4 years. While those who scored zero to 11 percent gained nearly 3 pounds.

Since caffeine activates the central nervous system, your everyday espresso shakes will improve your metabolism by 5 to 8%, burning 98 to 174 calories each day. According to a Japanese study, a cup of brewed tea will improve your metabolism by 12%. Researchers conclude that catechins, which are antioxidants found in tea, are responsible for the raise.

Research shows that some fiber can stimulate fat burning by up to 30 percent. Studies find that those who consume the most fiber gain the least amount of weight over time. Aim for about 25 grams a day, the amount in about three servings of fruits and vegetables each.

Iron is essential for delivering oxygen to your muscles, which allows you to burn fat. You risk having poor energy and a sluggish metabolism if you don’t replenish your supplies. Excellent sources include seafood, lean meats, rice, fortified cereals, and spinach.

Vitamin D is essential for muscle tissue preservation. In a 3.5-ounce serving of salmon, you’ll get 90% of the recommended daily consumption (400 IU). Tuna, fortified milk and cereals, and eggs are also strong sources.

There’s some evidence that calcium deficiency, which affects a lot of people, can slow down their metabolism. According to studies, calcium from dairy products such as skim milk and low-fat yogurt may help to minimize fat absorption from other foods.

The aminoalkanoic acid arginine, abundant in watermelon, may promote weight loss, according to the Journal of Nutrition. During a laboratory study, the addition of this aminoalkanoic acid to the diet of obese mice improved the oxidation of fat and glucose. Eat watermelon and other sources of arginine, such as shellfish, nuts, and seeds, throughout the year.

All chemical reactions in your body, including your metabolism, depend on water. If you are dehydrated, you will burn up to 2 percent fewer calories, according to researchers at the University of Utah. Drink a minimum of eight to 12 8-ounce glasses each day.