Proven Ways to Lose Body Fat

Losing weight is one of the best things you can do for your health and wellbeing, but that doesn’t make it easy. Far too many fall victim to fad diets and the like. It’s best to stick to weight loss methods that really work. With that in mind, here are four proven ways to lose body fat.

1. Strength Training

Strength training is when you contract your muscles against resistance, typically weights. Strength training is a tried and true method to build muscle. It’s also become a method for losing body fat. How much weight you should lift depends on your body type and current physical strength. Start small and work your way up rather than starting big and working down.

2. Eat a High-Protein Diet

High-protein diets help you lose weight and shed fat while still feeling full. Protein also helps build muscle mass when combined with exercise. Lean muscle mass lets your body burn more calories, even at rest, to burn more fat. Consider protein sources low in saturated fat and rich in other nutrients. Eggs, soy, nuts and seeds, and seafood are excellent places to start.

3. Drink Plenty of Water

Getting plenty of water is an integral part of fat loss, a fact proven by science on multiple occasions. There are several ways that water helps you lose weight: It keeps you feeling full for longer, boosts metabolic rate, and makes exercising easier. Drinking water also reduces your overall intake of liquids. Drink water as a calorie-free alternative to sodas, juices, and caffeinated drinks. Diet soda may not have any calories either, but water is much better for losing weight.

Water also helps flush waste from your body. Getting plenty of water enables your body to produce urine, which is primarily made from water. Staying hydrated reduces the risk of bloating, constipation, and other digestive issues. Of course, your body also needs water for burning fat. Getting a lot of water increases lipolysis, which is when your body burns fat for energy. Water literally helps you burn fat.

4. Get Enough Sleep and Avoid Being Stressed

Sleep and stress go hand in hand, especially when it comes to appetite and weight. Not getting enough sleep interferes with ghrelin and leptin levels. These hormones are vital for controlling appetite and eating. Stress affects cortisol levels. Cortisol spikes when you get stressed, and it has a significant impact on your health and wellbeing.


There is no simple solution to losing weight and burning fat. It takes a combination of different lifestyle changes. These changes compound and help you lose weight. Some of them have nothing to do with diet and exercise, meaning these are changes that anyone can make – and benefit from. Things such as getting enough sleep, drinking enough water, using smaller plates at mealtimes, and doing light exercise can all help you lose body weight. Don’t forget to eat more foods rich in fiber and protein for even better results.

Kevin Marshal
Kevin Marshal

I've been taking part in amateur Triathlons for five years and I can genuinely say that my whole life is centered around health and fitness. When I am swimming, running or cycling it's like I'm in heaven!

Gabbro Health