7 Surprising Ways to Speed Up Fat Burning (AND LOSE WEIGHT FASTER)

author avatar Dr. Eric Berg 09/29/2023

Exercise for Fat-Burning: The Power of HIIT

Exercise is crucial if you want to burn fat consistently. And guess what? High-intensity interval training (HIIT) is the most effective exercise for stimulating growth hormones and improving metabolism.

The Benefits of HIIT for Fat Loss

No more long, boring cardio sessions. With HIIT, you alternate between short bursts of intense activity and periods of rest or low-intensity exercise.

This boosts your calorie burn during workouts and keeps your body in a fat-burning mode even after you've finished exercising. 

Balancing Exercise Frequency and Intensity

Finding the sweet spot between exercise frequency and intensity is crucial for maximizing results without overtraining or risking injury.

Aim to incorporate 2-4 HIIT sessions per week into your routine and vary your activities with running, skipping rope, hoisting a kettlebell, or burpees to add variety.

If you're new to this training style, start slow, gradually increasing intensity as you become fitter.

apple cider vinegar

Apple Cider Vinegar Before Bed: A Fat-Burning Secret

Taking apple cider vinegar before bed can work wonders for burning fat while you sleep.

Mix 1-2 tablespoons of raw, unfiltered apple cider vinegar with a glass of water or herbal tea (like chamomile) and drink it about 30 minutes before bedtime.

Apple cider vinegar is rich in acetic acid, an organic compound that helps balance blood sugar levels and boosts fat-burning while you sleep. 

Other Health Benefits of Acetic Acid

  • Promotes healthy gut bacteria growth

  • Balances pH levels in the body

  • Fights harmful pathogens

  • Aids in nutrient absorption

Improving Sleep Quality for Faster Fat-Burning

Enhancing your sleep quality plays a significant role in speeding up the fat-burning process. Let’s look at strategies to help you catch those Zzzs and shed pounds simultaneously.

The Connection Between Sleep and Weight Loss

Poor sleep can lead to weight gain by affecting hormones like ghrelin (the hunger hormone) and leptin (the satiety hormone).

Research has shown that inadequate sleep leads to increased levels of ghrelin and decreased levels of leptin - making you hungrier throughout the day.

Tips for Optimizing Your Bedtime Routine

Nutrient supplementation: Taking vitamin D3 with K2 and B1 or nutritional yeast before bed can help improve your overall sleep quality. These vitamins play crucial roles in regulating mood, energy production, and even neurotransmitter synthesis, all contributing to better restorative slumber.

Breathing techniques: Deep breathing exercises such as the Box Breathing Technique, also known as the 4-7-8 technique before bedtime, help calm your mind while reducing stress levels - setting the stage for a peaceful night's rest.

Napping wisely: While naps are great for recharging during the day, be mindful of their duration and timing. Aim for a 20-30-minute power nap in the early afternoon to avoid disrupting your nighttime sleep pattern.

Creating a sleep-friendly environment: Ensure your bedroom is calm, dark, and quiet. Use blackout curtains or an eye mask to block out light and white noise machines or earplugs to minimize disturbances.

Lowering Stress Levels for Efficient Fat-Burning

Did you know that reducing stress levels can directly impact your body's ability to burn fat efficiently?

Studies show chronic stress can lead to weight gain and hinder weight loss efforts. Therefore, exploring natural ways to combat daily stressors is essential to enhance overall well-being and boost fat burning.

Natural Methods for Combating Daily Stressors

Nature walks: Taking long walks in your heart helps clear your mind, reduce anxiety, and improve mood. Plus, walking burns calories.

Nutritional yeast supplements: Nutritional yeast is rich in B vitamins, which support brain health and energy production. Try adding it to your meals or taking it as a supplement.

Infrared light therapy: This non-invasive treatment has been shown to help alleviate symptoms of depression and anxiety by stimulating serotonin production.

Physical work: Engaging in activities like gardening, cleaning, or even dancing can help reduce stress while keeping you active and burning calories.

Low-Carb Diet

Sticking to a low-carb diet is essential to make significant weight loss progress.

Following a nutritious low-carb diet like Healthy Keto® in combination with intermittent fasting is incredibly effective for achieving your weight loss goals.

Intermittent Fasting

Let's dive into intermittent fasting and how it can benefit your fat-burning journey.

But first, what exactly is intermittent fasting? Simply put, it's an eating pattern that cycles between periods of fasting and eating.

How Intermittent Fasting Aids in Burning Fat

Fat adaptation is a metabolic state where your body efficiently burns stored fat for energy instead of relying on glucose from carbohydrates.

Research shows that intermittent fasting helps speed up this process by increasing insulin sensitivity and promoting ketosis - a state where your body uses ketones (derived from fats) as fuel.

Nutrient-Dense Foods for Weight Loss: The Ultimate Guide

To achieve efficient weight loss and improve overall health, it's crucial to incorporate nutrient-dense foods into your daily meal plans.

Here is a list of excellent options that'll help you shed pounds while nourishing your body:

  • Leafy Greens: Packed with vitamins, minerals, and fiber - kale, spinach, and collard greens are all excellent choices.

  • Berries: Antioxidant-rich fruits like blueberries or raspberries can satisfy sweet cravings without causing sugar spikes.

  • Nuts and seeds: Almonds or chia seeds provide healthy fats to keep you fuller.

  • Eggs: A great source of protein and nutrients such as vitamin D and B12 - perfect for breakfast.

A well-nourished body functions optimally, thus burning stored fat more efficiently than one lacking essential nutrients.

In addition, studies show that people who consume nutrient-dense meals feel fuller for longer, reducing the urge to snack and overeat.

By nourishing your body with essential nutrients, you're giving it the energy it needs to perform optimally and helping yourself stay on track with a healthy eating plan.

Ready for more tips on weight loss? Check this quiz here.

mixed metabolic body type

Metabolic Body Types and Weight Loss

If you're struggling to lose weight, it could be because your body type affects how efficiently you burn fat.

Understanding your metabolic body type can help you tailor your diet and exercise routine for maximum results.

The Three Primary Metabolic Body Types

Conclusion

By incorporating high-intensity interval training, apple cider vinegar before bed, improving sleep quality, lowering stress levels, and doing Healthy Keto with intermittent fasting, you can optimize your body's ability to burn fat.

FAQs

1. What is the Best Fat Burning Strategy?

The most effective fat-burning strategy combines regular exercise, such as high-intensity interval training (HIIT), with a consistent low-carb diet and intermittent fasting.

Additionally, incorporating nutrient-dense foods, managing stress levels, improving sleep quality, and using apple cider vinegar can further enhance weight loss.

2. How Do You Trigger Fat Burning?

To trigger fat-burning, focus on adopting a low-carb diet, which helps your body switch from glucose to stored fats for energy.

Intermittent fasting also promotes this transition by allowing insulin levels to drop during fasting periods. Combining these dietary changes with regular exercise will accelerate the fat-burning process.

3. What is the Fat Burning Theory?

The fat-burning theory suggests that when carbohydrate intake is reduced, and insulin levels are lowered through intermittent fasting or ketogenic diets, your body shifts its primary fuel source from glucose to stored fats.

This ketosis metabolic state enhances weight loss by increasing overall calorie expenditure while preserving lean muscle mass.

Healthy Keto Guide for Beginner

FREE Keto Diet Plan