arts & sciences

6 tips on how to lose extra fat; Intermittent fasting, HIIT included


Finding the motivation to lose weight can be a challenge when you’ve tried all the fads and failed miserably at each one. Requiring determination, self-care and patience, losing extra fat is no easy feat, especially if you’re not someone who loves salads or exercise.

Changing your lifestyle to lose weight requires knowing how to burn fat effectively. The idea that you should move more and eat less may seem simple enough, but there’s a lot more to it than that. Fat loss is influenced by what we eat and how we exercise. Here are things you can try to will help you lose extra body fat:


1. Create a healthy sleeping habit.

You can achieve and maintain a healthy weight by going to bed earlier or setting your alarm clock later than usual. Studies have linked sufficient sleep with weight loss. While everyone needs a different amount of sleep, most studies show that at least seven hours of sleep per night has the greatest impact on weight management and overall health. 

To support a healthy sleep cycle, you should stick to a regular sleep schedule, limit your consumption of caffeine in the evening and try to minimize your use of electronic devices before bedtime. Aside from reducing hunger and appetite, getting enough sleep may also lower your risk of weight gain.


2. Include supplements in your diet.

Supplements can provide a range of benefits to your body, such as boosting immunity, destroying cravings and balancing energy and mood levels. They are particularly beneficial for a speedy metabolism. 

When used in conjunction with a healthy and balanced diet, supplements found at have the potential to aid in considerable weight loss in anyone with the determination to realize such benefits. They boost energy and slow down fat accumulation. 


3. Try intermittent fasting.

Several studies have discovered that short-term intermittent fasting leads to weight loss for most individuals. Intermittent fasting is a pattern of eating that involves switching between eating and fasting on a regular schedule.

There are a few common methods for intermittent fasting. Here are some of them:

  • The 5:2 diet: Fast every two to seven days. On fasting days, consume 500 to 600 calories.
  • Alternate-day fasting (ADF): Fast today. Tomorrow, eat whatever you like. 
  • The 16/8 fasting: Eat within an 8-hour window after 16 hours of fasting. For effective fasting, you should adopt a healthy eating pattern during your non-fasting days to avoid overeating.


4. Add fiber to your diet.

When fiber-rich foods absorb water, they form a gel, which helps food pass more slowly through your digestive tract. The fiber of this type encourages weight loss by making you feel fuller for longer, which naturally causes you to eat less. 

You should try to consume high-fiber foods on a daily basis. There are a number of foods that contain soluble fibers including wholegrains, popcorn, brussels sprouts, broccoli, avocados, beans and dried fruits.

Consuming fiber reduces calorie absorption by increasing fullness, which leads to weight loss. Make sure your weight loss diet contains plenty of high-fiber foods.


5. Try a high-intensity interval training (HIIT) workout.

Fat loss advocates and personal trainers alike recommend HIIT workouts as an excellent method of burning fat. It works by exercising for intermittent bursts of intense activity, alternating with periods of rest or slow activity. Its effectiveness is grounded in the fact that it burns more calories faster than other types of exercise.

You can incorporate any type of exercise with HIIT. Try one minute of jumping jacks and one minute of walking in one spot. Or sprinting for five minutes and jogging for one minute until your heart rate has decreased.  


6. Avoid buying your favorite snacks. 

This method can be difficult for those who prefer to treat themselves after a hefty workout. But if you’re really dedicated to slashing those extra pounds, it’s a good idea to implement some self-control to limit those extra calories if only for a few weeks. 

Instead of sugary sweets, keep easy-to-prepare items nearby. Stock up on filling snack foods like nuts and seeds, fruit and vegetables, yogurt and eggs. 


You can effectively achieve and maintain a healthy weight by modifying your diet, lifestyle and exercise routine rather than trying to lose weight with fad diets and mundane exercises. Take several simple steps to lose fat long-term while improving your overall health.

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