Losing fat can be frustrating when you can’t seem to lose fat even though you don’t eat a lot. It’s tempting to start blaming your metabolism or genetics when nothing seems to work. But losing fat is easy. In fact, you can quickly lose 1lb of fat per week – without starving yourself, without spending 6 days a week in the gym, and without doing cardio and now I am going to show you can do it!

Start Strength Training

Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength

 .Most commonly, strength training involves lifting weights to gain muscle over time Research has found strength training to have multiple health benefits, especially when it comes to burning fat.

In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly (1Trusted Source).

Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone (2Trusted Source).

 Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest (3Trusted Source).

According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds (1.8 kg) (4Trusted Source).

Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.

Follow a High-Protein Diet

Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.

 In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat (5Trusted Source, 6Trusted Source).

One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss (7Trusted Source).

Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss (8Trusted Source, 9Trusted Source).Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning.

Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.

Eat More Healthy Fats

Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness.

 Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger (17Trusted Source).

One study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet (18Trusted Source).

Another small study found that when people on a weight loss diet took two tablespoons (30 ml) of coconut oil daily, they lost more belly fat than those who were given soybean oil (19Trusted Source).

Meanwhile, unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies (20Trusted Source, 21Trusted Source)

. Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may have beneficial effects on fat burning.

However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.

Conclusion

There are plenty of options available to help you shed excess fat and improve your health. Incorporating some healthy habits into your routine and switching up your diet can make a big difference. Even minor changes to your lifestyle can have powerful effects on fat burning. Be sure to pair these simple tips with a nutritious, well-rounded diet and active lifestyle to simultaneously boost fat breakdown and improve your overall health.