Here are 2 of the tips to burn fat quickly and promote weight loss

[harshanaik]

1. 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.

2.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