For example, many people dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals. SUMMARY: Vinegar may help increase feelings of fullness, decrease calorie intake and lower body fat.

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 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 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 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 20 , 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.

SUMMARY: Fat is digested slowly, so eating it can help reduce appetite. A higher intake of healthy fats is associated with a lower risk of weight gain and decreased belly fat. Swapping out empty-calorie drinks for some healthier selections is one of the easiest ways to increase fat burning.

For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value. Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat 23 , Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.

In one small, week study, drinking 17 ounces ml of water before meals increased weight loss by 4. Green tea is another great option.

It contains caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism 26 , Trading in even just one or two servings of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning.

SUMMARY: Sugar-sweetened beverages and alcoholic drinks may be associated with a higher risk of belly fat. Green tea and water have been shown to increase weight loss and fat burning. Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.

One study of 1, adults found that for each gram increase in soluble fiber intake per day, participants lost 3. Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. Not only that, but it was also linked to nearly 4. Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fiber foods that can boost fat burning and weight loss.

SUMMARY: A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss. Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger Studies show that a diet high in refined carbs may be associated with increased belly fat 33 , Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference One study in 2, people also showed that those with higher intakes of refined grains tended to have a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to have a lower amount For the best results, reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals.

Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats. SUMMARY: Refined carbs are low in fiber and nutrients. They may increase hunger and cause spikes and crashes in blood sugar levels. Consuming refined carbs has also been associated with increased belly fat.

Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of activity that increases your heart rate. For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat 38 , 39 , Most research recommends between — minutes of moderate to vigorous exercise weekly, or roughly 20—40 minutes of cardio each day Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.

SUMMARY: Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass. Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason.

The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids One large study with over 58, people found that increased caffeine intake was associated with less weight gain over a year period Another study found that higher caffeine intake was linked to a higher rate of success with weight loss maintenance among 2, people To maximize the health benefits of coffee, skip the cream and sugar.

Instead, enjoy it black or with a small amount of milk to prevent the extra calories from stacking up. SUMMARY: Coffee contains caffeine, which can increase the breakdown of fat and raise metabolism. Studies show that higher caffeine intake may be associated with greater weight loss. High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.

Studies show that HIIT can be incredibly effective at ramping up fat burning and promoting weight loss. One study found that young men performing HIIT for 20 minutes three times weekly lost an average of 4. HIIT may also help you burn more calories in a shorter amount of time than other forms of cardio.

For an easy way to get started with HIIT, try alternating between walking and jogging or sprinting for 30 seconds at a time. You can also cycle between exercises like burpees, push-ups or squats with a short rest period in between. SUMMARY: HIIT can help increase fat burning and burn more calories in a shorter amount of time than other forms of exercise.

Probiotics are a type of beneficial bacteria found in your digestive tract that have been shown to improve many aspects of health. In fact, the bacteria in your gut have been shown to play a role in everything from immunity to mental health Increasing your intake of probiotics through either food or supplements may also help rev up fat burning and keep your weight under control.

One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight, fat percentage and body mass index compared to those who took a placebo Another small study showed that taking probiotic supplements helped people following a high-fat, high-calorie diet prevent fat and weight gain Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss.

Taking supplements is a quick and easy way to get in a concentrated dose of probiotics every day. Alternatively, you can try adding some probiotic-rich foods to your diet, such as kefir, tempeh, natto, kombucha, kimchi and sauerkraut.

SUMMARY: Taking probiotic supplements or increasing your intake of probiotics through food sources may help reduce body weight and fat percentage. Lactate is present in muscles for energy use at rest and during high-intensity exercise.

Lactate is either used by slow twitch muscles for energy or it gets recycled to the liver for glycogen storage. So, the more lactate has accumulated in the body, the less fat will be burned during aerobic exercise.

High-intensity exercise causes large increases in lactate production and therefore should be avoided on low-intensity days designed to burn fat.

The lower the exercise intensity, the higher the percentage of fat that is burned. Share This: Aim to maintain a heart rate between and during exercise on low-intensity days.

The major takeaway—and the basic information you want to relay to your clients—is that to lose weight while gaining, or at least not losing, muscle, you need to alternate your workouts between high-intensity, anaerobic exercises, and low-intensity aerobic work.

And then fuel accordingly on those days:. On high-intensity days, acquire or preserve muscle by eating more and including carbohydrates.

On low-intensity days, burn fat without losing muscle by truly keeping the workout intensity low and by avoiding carbohydrates, especially simple carbs. Burning fat and maintaining muscle is both difficult and time-consuming.

No quick fix exists. Encourage your clients to use the slow and steady, proven approach and to avoid fad cleanses and other diets based on drastic caloric restrictions.

These types of fueling strategies combined with exercise rich programming can cause immediate drops in clothing size and win on the scale, but over the long-term, they do more harm than good.

Always focus on the long, slow, disciplined, and healthy approach to exercise and fueling. Intrigued by the relationship between food and fitness? Boost your knowledge and build a money-making career with the ISSA'S Nutritionist course. Learn how to help clients amplify their progress with optimal nutrition and hit their fitness goals faster!

Brooks, G. Intra- and extra-cellular lactate shuttles. Quantitative assessment of pathways for lactate disposal in skeletal muscle fiber types. Gladden, B. Muscle as a consumer lactate. Gualano, A. Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during exercise after muscle glycogen depletion.

Journal of Sports Medicine Physical Fitness, 51 1 , 82 — Jeukendrup, A. Fat metabolism during exercise: A review part 1: Fatty acid mobilization and muscle metabolism. International Journal of Sports Medicine, 19, - McArdle, W. Exercise physiology. Seventh Edition. Lippincott Williams and Wilkins: Philadelphia, PA.

Thibaudeau, C. Fasted cardio eats muscle. Plus 6 other fat loss mistakes. Verkhoshansky, Y. Sixth Edition. Verkhoshansky: Rome. Personal trainers create safe and effective exercise programs. But what if your clients want nutrition advice too?

Here is what you need to know before dispensing food-related advice. While it is true that there is no magic pill, or potion to promote healthy and rapid fat loss, there are however, proven scientific methods to help personal training clients burn fat instead of muscle during their workouts, and afterwards as well.

An educated and qualified personal trainer can provide the most up-to-date fitness information possible to help people achieve their fat loss goals while at the same time, improve their health and fitness. Should you really be cutting back on carbs to achieve weight loss and muscle mass? Ever since low-carb diets exploded onto the weight-loss scene, carbohydrates have been demonized, avoided, and targeted as a dietary evil.

Have you wondered whether people should eat before or after a workout? Maybe you have heard of nutrient timing and the anabolic window, but the theories about when and how to use it are confusing. Let's take a closer look at the science of nutrient timing.

By becoming an ISSA Nutritionist, you'll learn the foundations of how food fuels the body, plus step by step methods for implementing a healthy eating plan into clients' lifestyles. All Categories Anatomy Audio Blogs Behavior Change Business More.