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7 Spices That Boost Metabolism and Cut Fat

These spices are nutritional powerhouses.

Ferozan Mast
By Ferozan MastMay 02, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastMay 02, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Spices not only make even the most bland food delicious, they hold many health benefits, and some even boost metabolism. If you’re looking for spices that not only give your cooking an edge but also help you lose weight, certain ingredients may make a difference. “Spices do more than boost flavor; they also provide health benefits without adding extra calories. Rather than rely on salt and sugar to flavor food, try a concoction of your favorite spices to make meals more nutritious,” says Colorado State University’s Kendall Reagan Nutrition Center. Here are key spices that not only taste good but may boost metabolism and encourage fat-burning.

Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Cinnamon has a compound called cinnamaldehyde that affects metabolism. “Cinnamon has been part of our diets for thousands of years, and people generally enjoy it,” says Jun Wu, PhD, from the University of Michigan Life Sciences Institute. “So if it can help protect against obesity, too, it may offer an approach to metabolic health that is easier for patients to adhere to.”

Turmeric

Turmeric powder and fresh turmeric on wooden background.Shutterstock

The active ingredient in turmeric is curcumin. “Curcumin has many biological activities, not all of which are understood,” Mary-Eve Brown, R.D.N., C.S.O., L.D.N., tells Johns Hopkins. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.”

Cayenne

Chili powder and fresh and dried peppers on table backgroundShutterstock

Cayenne contains capsaicin, which may act as a thermogenic chemical, using heat to boost metabolism. “Capsaicin is also found in chili peppers that help speed metabolism,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “The heat raises our body temperature temporarily, increasing our metabolism by 15% to 20%. The hotter the pepper, the higher the metabolic burn. Capsaicin is also known to suppress your appetite and helps cut the cravings for fatty, salty foods. It also helps your brain release endorphins.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Ginger

Ginger root and ginger powder in the bowlShutterstock

Ginger is known to aid digestion and boost the metabolism. “Just adding 2 grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “It promotes a feeling of fullness, decreases hunger levels, and calms the digestive tract. You can take supplements or add ginger powder to your meals to get the benefits. Check out a few drinks that improve digestion here.”

Cumin

Ground cumin in a bowl and whole cuminShutterstock

Cumin has been shown to boost metabolism and aid weight loss. “One study even found that it was as effective as the weight-loss drug Orlistat. If that weren’t reason enough to add it to your spice rack, it has also been shown to lower cholesterol and triglycerides,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com.

Fenugreek

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Fenugreek is high in fiber, which helps with satiety. “High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer,” says the Mayo Clinic. “And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.”

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Rosemary

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Rosemary may help with weight loss, experts say. “Rosemary is naturally rich in carnosic acid, a substance that keeps the pounds off by inhibiting the formation of fat cells,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com. It also helps muscles soak up glucose, helping lower blood sugar levels and potentially moderating hunger.”

💪🔥Body Booster: Spices offer many benefits beyond weight loss. Don’t be afraid to experiment!

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Nutrition & Diet

7 Spices That Boost Metabolism and Cut Fat

woman clutching her stomach with her hands in discomfort
Shutterstock
Ferozan Mast
By Ferozan MastMay 02, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Spices not only make even the most bland food delicious, they hold many health benefits, and some even boost metabolism. If you’re looking for spices that not only give your cooking an edge but also help you lose weight, certain ingredients may make a difference. “Spices do more than boost flavor; they also provide health benefits without adding extra calories. Rather than rely on salt and sugar to flavor food, try a concoction of your favorite spices to make meals more nutritious,” says Colorado State University’s Kendall Reagan Nutrition Center. Here are key spices that not only taste good but may boost metabolism and encourage fat-burning.

Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Cinnamon has a compound called cinnamaldehyde that affects metabolism. “Cinnamon has been part of our diets for thousands of years, and people generally enjoy it,” says Jun Wu, PhD, from the University of Michigan Life Sciences Institute. “So if it can help protect against obesity, too, it may offer an approach to metabolic health that is easier for patients to adhere to.”

Turmeric

Turmeric powder and fresh turmeric on wooden background.Shutterstock

The active ingredient in turmeric is curcumin. “Curcumin has many biological activities, not all of which are understood,” Mary-Eve Brown, R.D.N., C.S.O., L.D.N., tells Johns Hopkins. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.”

Cayenne

Chili powder and fresh and dried peppers on table backgroundShutterstock

Cayenne contains capsaicin, which may act as a thermogenic chemical, using heat to boost metabolism. “Capsaicin is also found in chili peppers that help speed metabolism,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “The heat raises our body temperature temporarily, increasing our metabolism by 15% to 20%. The hotter the pepper, the higher the metabolic burn. Capsaicin is also known to suppress your appetite and helps cut the cravings for fatty, salty foods. It also helps your brain release endorphins.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Ginger

Ginger root and ginger powder in the bowlShutterstock

Ginger is known to aid digestion and boost the metabolism. “Just adding 2 grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “It promotes a feeling of fullness, decreases hunger levels, and calms the digestive tract. You can take supplements or add ginger powder to your meals to get the benefits. Check out a few drinks that improve digestion here.”

Cumin

Ground cumin in a bowl and whole cuminShutterstock

Cumin has been shown to boost metabolism and aid weight loss. “One study even found that it was as effective as the weight-loss drug Orlistat. If that weren’t reason enough to add it to your spice rack, it has also been shown to lower cholesterol and triglycerides,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com.

Fenugreek

Fenugreek seeds on metal plate, spice, culinary ingredient. Fenugreek seeds in wooden spoon on textured background. Fenugreek seeds in a spoon and on a table.Shutterstock

Fenugreek is high in fiber, which helps with satiety. “High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer,” says the Mayo Clinic. “And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.”

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Rosemary

Fresh rosemary herb on the dark background. Top view rosemaryShutterstock

Rosemary may help with weight loss, experts say. “Rosemary is naturally rich in carnosic acid, a substance that keeps the pounds off by inhibiting the formation of fat cells,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com. It also helps muscles soak up glucose, helping lower blood sugar levels and potentially moderating hunger.”

💪🔥Body Booster: Spices offer many benefits beyond weight loss. Don’t be afraid to experiment!

Nutrition & Diet

Researchers Reveal: The Fastest Way to Melt Belly Fat and Keep It Off

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Christopher Roback
By Christopher RobackNov 01, 2024
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.

Prioritize High-Intensity Interval Training (HIIT)

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Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

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Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

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Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

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Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Practice Mindful Eating to Avoid Overeating

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Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

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Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

Japanese green teaShutterstock

Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Manage Stress Levels to Reduce Cortisol

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Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Benefits of Green Tea for Fat Loss and Health

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Ferozan Mast
By Ferozan MastMay 09, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Green tea is considered a superfood for good reason—it has many health benefits, not least encouraging fat loss. “Green tea is exceptionally high in flavonoids that can help boost your heart health by lowering bad cholesterol and reducing blood clotting,” says Penn Medicine. “Studies show this type of tea can also help lower blood pressure, triglycerides and total cholesterol.” Here are seven incredible benefits of green tea for weight loss and overall health.

Stress Relief

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Stress can undermine weight efforts by spiking cortisol levels. As green tea is a natural source of L-theanine, it can help manage stress and encourage fat-burning. L-theanine also helps with sleep quality, another factor that affects weight loss.

Lower Cholesterol

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Studies show green tea may help lower LDL “bad” cholesterol and triglycerides. “The limited data available on green tea support a potential association between green tea and beneficial properties in relationship to risk factors for cardiovascular disease,” Kathy McManus, director of the Department of Nutrition at Brigham and Women's Hospital, tells Harvard Health.

RELATED: 14 Fruits That Are Secret Weapons for Losing Weight

Natural Fat Burner

Japanese green teaShutterstock

Animal studies show green tea can help with fat-burning. “Our findings suggest that green tea in the absence of caffeine can enhance the effects of exercise," Joshua Lambert, associate professor of food science, tells Penn State. "The mice that exercised and had decaffeinated green tea extract had a more significant change in body weight, and they had better outcomes as far as lower blood glucose and lower plasma insulin levels. It looks like a combination of exercise and decaffeinated green tea enhances the body's ability to use energy that is taken in."

Caffeine and Metabolism

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Green tea contains caffeine, which is known to help boost metabolism. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Allegra Picano, RDN, tells Henry Ford Health. “One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI and 28% more reduction in body fat.”

Bone Health

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Bone health is crucial for exercise, which helps with fat loss. Studies show regularly drinking green tea may help prevent osteoporosis. “Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain,” says the Mayo Clinic.

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Type 2 Diabetes

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Green tea is shown to positively impact blood glucose levels. “Most physicians will initially recommend weight loss and exercise,” says Richard Bruno, professor of human nutrition at The Ohio State University. “Unfortunately, we know most persons can’t comply with lifestyle modifications for various reasons. Our work is aiming to give people a new food-based tool to help manage their risk for metabolic syndrome or to reverse metabolic syndrome.”

RELATED: 10 Tips to Lose 40 Pounds in 6 Months

Low Calories

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Green tea contains a paltry 3 calories in 8 fluid ounces, making it a great choice as part of a weight loss diet. “Replacing high-calorie foods with lower calorie choices and cutting your portion sizes can help you cut calories and improve weight control,” says the Mayo Clinic. “For a successful — and lasting — weight management plan, you also need to increase your physical activity.”

💪🔥Body Booster: Whether weight loss is the goal or not, green tea is an excellent choice for overall health.

Nutrition & Diet

8 Ways Protein Burns Stubborn Belly Fat

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Christopher Roback
By Christopher RobackOct 30, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you've ever tried to lose belly fat, you know it’s one of the trickiest areas to target. But here’s the good news: protein might be the secret weapon you’re missing. Unlike carbs or fats, protein does more than just fuel your body—it actively works to torch calories, curb hunger, and keep your metabolism in high gear. Imagine burning more calories simply by digesting a delicious meal! By adding more protein to your diet, you’re not just eating to survive; you’re setting your body up to become a fat-burning machine. Here’s how protein can help you slim down your waistline and keep those stubborn pounds off for good.

Protein Boosts Your Calorie Burn

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The Thermic Effect of Food

When you eat protein, your body works harder to break it down, resulting in more calories burned. Known as the thermic effect of food (TEF), this process is more intense with protein than with carbs or fats. By choosing protein-rich meals, you’re giving your metabolism a boost, making it easier to burn off fat, especially around your middle.

Protein Keeps You Full Longer

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Say Goodbye to Cravings

Protein is highly satiating, which means it helps you feel full for a longer time. By adding a source of protein to every meal, you’re less likely to reach for snacks or overeat later in the day. This natural appetite control is key to maintaining a calorie deficit and effectively shedding belly fat.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Preserves Muscle, Burns Fat

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Building Lean Muscle for Fat Loss

When losing weight, it’s crucial to preserve muscle mass, as muscle burns more calories than fat. Protein supports muscle maintenance, which keeps your metabolism running high even as you lose fat. A protein-rich diet ensures that the weight you lose is primarily fat, including stubborn belly fat.

Reduces Cravings and Late-Night Snacking

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Balancing Blood Sugar Levels

Protein helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings, especially for sweets. By keeping blood sugar steady, protein can curb those late-night snack attacks that tend to derail diets and cause weight gain around the abdomen.

Protein-Rich Foods Are Nutrient-Dense

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More Nutrients, Fewer Empty Calories

High-protein foods like lean meats, eggs, fish, and legumes are packed with essential nutrients, unlike many carb-heavy options. These foods provide lasting energy and support overall health, giving you a double benefit of fat loss and better nutrition.

Improves Fat-Burning While at Rest

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Preserving Lean Body Mass

Protein intake supports lean body mass, which is crucial for burning fat even when you’re resting. The more muscle you have, the higher your resting metabolic rate, meaning you’ll naturally burn more calories throughout the day—even while you sleep!

Easy to Incorporate into Every Meal

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Practical Ways to Add Protein

From adding eggs to your breakfast to swapping pasta for lentils at lunch, getting more protein doesn’t have to be complicated. With a little planning, you can easily add protein to every meal, making it a sustainable way to support your weight loss goals.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Supports Mental and Physical Stamina

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Power Through Your Day with Protein

Protein isn’t just good for your body—it’s good for your brain. Studies show that adequate protein intake can improve focus and energy levels, giving you the stamina to stay active and make healthier choices, both of which contribute to burning off belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Drop Belly Fat Fast with These 11 Super Nutrients

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Alek Korab
By Alek KorabOct 01, 2024
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Alek Korab is Founding Editor of Body Network
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Belly fat isn’t just a cosmetic issue—it’s a dangerous type of fat linked to heart disease, diabetes, and even Alzheimer's. But what if you could flip a switch and start melting that fat away? According to Zero Belly Diet, you can! By incorporating a select group of super nutrients into your diet, you can target stubborn visceral fat and get rid of it for good. These foods work by improving digestion, reducing inflammation, and even turning off the fat genes that cause your body to store weight. In fact, they can help you lose as much as 7 inches off your waist in just six weeks! Ready to start seeing results? Here are the 11 super nutrients that are scientifically proven to flatten your belly fast.

Omega-3 Fatty Acids

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Cut your risk of diabetes and target belly fat

Omega-3 fatty acids, found in fish like wild salmon and mackerel, are essential because your body doesn't produce them naturally. Research shows that men with a high intake of omega-3s have a 33% lower risk of developing type 2 diabetes, which is closely linked to belly fat.

Plant-Based Protein

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Fuel your metabolism and burn fat

Plant-based proteins from sources like beans and lentils help build lean muscle while keeping your metabolism revved up. This nutrient helps you stay full longer, preventing overeating and unnecessary weight gain around your belly.

Red Fruits

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Powerful antioxidants that fight fat

Fruits like cherries and strawberries are packed with flavonoids, which give them their vibrant color and can reduce fat storage in your body. Their high fiber content also helps keep your digestive system running smoothly.

Olive Oil

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Healthy fats to burn fat

Olive oil is full of monounsaturated fats that help activate fat-burning genes and reduce inflammation. Incorporating this heart-healthy oil into your diet helps your body burn belly fat and support overall health.

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Leafy Greens

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Detox and flatten your belly

Leafy greens like spinach and kale are rich in fiber and essential vitamins that help reduce bloating, flush out toxins, and support digestion—all key for shrinking belly fat.

Ginger

Ginger root and ginger powder in the bowlShutterstock

Boost metabolism and reduce inflammation

Ginger has been used for centuries for its anti-inflammatory properties. It's also a natural metabolism booster, which helps burn off belly fat faster by increasing your body's ability to process food.

Beans and Legumes

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Fiber-rich foods to curb hunger and burn fat

High in fiber and protein, beans and legumes help regulate digestion and blood sugar levels, reducing your body's tendency to store fat around your midsection.

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches

Green Tea

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A fat-burning drink with powerful antioxidants

Green tea is known for its catechins, compounds that trigger the release of fat from fat cells and increase your body's ability to burn belly fat. Drinking green tea regularly can accelerate weight loss.

Bright Vegetables

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Combat inflammation and aid digestion

Colorful vegetables like bell peppers and carrots are high in phytonutrients, which fight inflammation and support digestive health. These veggies keep your belly looking flatter and reduce the risk of visceral fat.

Extra Plant Protein

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Build muscle and banish belly fat

Foods like tofu, tempeh, and peas pack a protein punch without the saturated fat found in meat. These plant proteins help build lean muscle mass and burn belly fat by keeping you full and satisfied.

RELATED: I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How

Spices Like Cinnamon

Cinnamon sticks on a wooden background. Cinnamon spice in a spoon and bowl. Ceylon cinnamon.Shutterstock

Balance blood sugar and curb fat storage

Cinnamon has been shown to stabilize blood sugar levels, preventing spikes that can lead to fat storage—especially around your belly. Add a dash of cinnamon to your meals for a fat-fighting boost.

These super nutrients are your key to dropping belly fat quickly and for good. Incorporating them into your diet will not only shrink your waistline but also boost your overall health! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

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Coach Reveals the 5 Basics of Weight Loss
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Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

He Lost 20 Lbs by Eating These 10 Foods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram/Shutterstock
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to eat your way to a slimmer waistline? Mateo Ruperti is a fat loss coach who helps “busy people lose 20 lbs in 90 days” with his LWM Blueprint. In a new post, he shares fruits that will help you burn fat faster. “10 fruits you should start eating to lose belly fat,” he writes. “No certain food is going to make you lose weight on its own, but these fruits helped me stay in a caloric deficit, which promoted fat loss. Fruits are a great way to satisfy your sweet tooth without derailing your fat loss goals,” he says.

Berries

Berries – including strawberries, blueberries, and raspberries – are great for fat-burning. “Packed with antioxidants and fiber, they help boost metabolism and reduce belly fat,” he says.

Apples

Young woman holding bowl full of apples in fruit orchard. Apple harvesting. Top view.​ApplesShutterstock

Next on his list is apples. “High in fiber, apples keep you full and curb overeating, helping with fat loss,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close up​GrapefruitShutterstock

Also stock up on grapefruit. “Known for its fat-burning properties, grapefruit can lower insulin levels and promote fat loss,” he says.

Avocados

Sliced,Avocado,On,A,Cutting,Board​AvocadoShutterstock

It’s no surprise that avocados made his list of fat-burning fruit. “Full of healthy fats, avocados keep you satisfied and support fat metabolism,” he writes.

Pineapple

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare concept​PineappleShutterstock

Pineapple is not only sweet and delicious, it can help you lose weight. “Contains bromelain, an enzyme that can aid digestion and reduce bloating,” he writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Kiwi

fresh kiwi fruit as background​KiwisShutterstock

Kiwi is another tropical fruit with fat-burning powers. “High in vitamin C and fiber, kiwis help reduce belly fat and improve digestion,” he says, calling it the “cheat code.”

Watermelon

Slices of fresh watermelon on the rustic wooden table​Low-Calorie FruitsShutterstock

Watermelon is sweet and will help you slim down. “With high water content, it keeps you hydrated and helps control hunger,” he says.

Peaches

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.​PeachesShutterstock

Add peaches to your shopping cart for weight loss benefits. “Full of fiber and low in calories, peaches help reduce fat while satisfying your sweet cravings,” he says.

Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Another great fruit for fat loss? Papaya. “Contains enzymes that help with digestion and can reduce bloating,” he says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Oranges

fresh orange fruits with leaves as background, top viewShutterstock

The last fruit for weight loss? Oranges. “Rich in vitamin C, oranges can boost metabolism and support fat burning,” he says.

Add Them to Your List

Add these to your shopping list and lose weight fast. “These fruits helped me stay on track with my nutrition and fat loss goals—try adding them to your routine to stay on top of your progress!” he writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

How to Switch From Fat-Storing to Fat-Burning

Emily Ogan livefitwithem
7 Habits to Help You Become “Unrecognizable” by Spring Break
Copyright livefitwithem/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight? Your body might be holding onto fat instead of burning it. Emily Ogan is an Advanced Macro and Hormone Specialist. “I help busy women find balance + results,” she writes in her Instagram bio. In a new social media post, she reveals that a key reason you could be failing at weight loss is that your body isn’t in fat-burning mode. “Here’s the truth: Your body isn’t in fat-burning mode—it’s stuck in fat-storing mode,” she writes.

HIgh Intensity Workouts and Undereating Could Be Throwing Off Your Hormones

“High-intensity workouts and undereating can spike your cortisol (stress hormone), throw off your hormones, and tell your body to cling to fat—especially around your belly. To switch to fat-burning mode, you need to work with your body, not against it,” she says, explaining how to do it.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

First, Ditch Endless Cardio and Bootcamps

The first thing she recommonds? “Ditch the endless cardio and bootcamp workouts. While they might feel productive, they can elevate cortisol levels and keep your body in stress mode. This significantly stalls your fat loss,” she says.

Second, Strength Train

“Focus on strength training instead,” she continues. ”Building muscle not only tones your body but also boosts your metabolism so you burn more calories all day long—even while you’re resting. Strength training is the key to lasting fat loss after 35.”

Third, Don’t Starve Your Body

And third, “Stop starving your body,” she says. “Skipping meals or drastically cutting calories tanks your metabolism and leaves your body with no fuel to function. This survival mode makes it even harder to lose weight.”

Strength Train Three Times a Week

The Solution? “Swap the bootcamp and cardio-heavy classes for 3-4 strength training sessions per week,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

And, Fuel Your Body with Protein, Fiber, and Healthy Carbs

You also need to make adjustments to your diet. “Fuel your body with protein, fiber, and healthy carbs at every meal- and be sure you’re eating ENOUGH to rev your metabolism and get you into fat burning mode,” she said.

Finally, Be Consistent

And last but not least, stick to it. “Focus on consistency—not extremes—to reset your metabolism and hormones,” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Wake Up Earlier

In another post, she reveals more habits to shape up fast, starting with waking up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

Hydrate

She also recommends prioritizing hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Also, amp up your steps. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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