high intensity workouts

There are a variety of high-intensity interval training, or HIIT, that an individual can apply in order to burn fat effectively, including jumping rope, rowing, stair climbing, jogging, cycling, and other exercises. Exercises, as it is recommended to do a light warm-up for about 5 minutes before starting the exercise, then run for 30 seconds, then switch to walking for one to two minutes, and repeat this for 15 to 20 minutes, at a rate of 2-3 days a week.[1]

weight training

Weight training is very important in the process of burning fat, and its role comes along with cardio exercises, as it works to rid the body muscles of the fat in them and reshape them, and it also helps effectively to burn the fat that is usually accumulated around the areas of the upper body, Such as the waist and trunk, as well as the hips, thighs, and buttocks, which cardio exercises cannot achieve alone.[2]


There are some basics of a diet that helps burn fat, including the following:[3]

  • Increasing the daily consumption of protein foods, due to the resulting benefits associated with burning body fat and building muscle, in addition to contributing to reducing the feeling of hunger and suppressing the appetite, and thus eating fewer calories.
  • Focus on choosing healthy fats instead of unsaturated fats, as the consumption of healthy fats in the diet is associated with reducing the feeling of hunger as a result of its slowing down the emptying of the stomach, in addition to its work on burning fat, especially in the abdominal area.
  • Eating foods rich in fiber, especially soluble ones, are useful in increasing the feeling of satiety, reducing calorie consumption, as well as contributing to burning fat.
  • Replace the intake of refined carbohydrates with those made from whole grains, to prevent the accumulation of more fat, especially in the abdominal area.
  • Drink more water and green tea, rather than drinking sugar-sweetened beverages or alcohol.

sleep regulation

Regulating sleep schedules, whether by going to bed early or delaying the time of waking up, increases the rate of burning fat in the body, as it is indicated that the individual should get at least 7 hours of sleep every night, in order to control the hormones associated with increased appetite and increased hunger. Thus, it may cause obesity, in addition to its role in achieving weight loss.[4]

the reviewer

  1. ↑ Susy Sedano (4-5-2018), “10 Ways to Reduce Body Fat Percentage Fast”, www.livestrong.com, Retrieved 9-10-2018. Edited.
  2. ↑ Paul Rogers (1-7-2018), “Secrets to Burning Fat Effectively While Exercising”, www.verywellfit.com, Retrieved 9-10-2018. Edited.
  3. ↑ Rachael Link (19-3-2018), “The 14 Best Ways to Burn Fat Fast”, www.healthline.com, Retrieved 9-10-2018. Edited.
  4. ↑ Rachael Link (19-3-2018), “The 14 Best Ways to Burn Fat Fast”, www.healthline.com, Retrieved 9-10-2018. Edited.

The easiest way to burn fat

writing – on the date : – Last updated: 2022-06-13 01:39:01