Losing body fat effectively often requires a combination of traditional strategies like caloric deficit and regular exercise. However, certain unconventional methods backed by science can help you accelerate fat loss.
Here are 10 unusual ways to burn body fat faster, all supported by scientific evidence.
1. Incorporate Cold Exposure
Cold exposure activates brown adipose tissue (BAT), a type of fat that burns calories to generate heat. Studies show that exposure to cold temperatures can increase energy expenditure and fat oxidation (Celi et al., 2010). Techniques such as cold showers, ice baths, or spending time in cold environments can help stimulate BAT activity.
How to Do It:
- Take a 2–5 minute cold shower daily.
- Use ice packs on areas with excess fat for short durations.
- Spend 10–15 minutes outdoors in colder weather wearing minimal clothing.
2. Drink Green Tea Before Workouts
Green tea contains catechins, particularly epigallocatechin gallate (EGCG), which boost metabolism and fat oxidation. Research suggests that consuming green tea prior to exercise can enhance fat burning during the workout (Hursel et al., 2011).
How to Do It:
- Drink 1–2 cups of green tea 30 minutes before exercise.
- Choose high-quality green tea for maximum catechin content.
3. Practise Time-Restricted Eating
Time-restricted eating (TRE), a form of intermittent fasting, confines eating to specific hours of the day, usually within an 8–10 hour window. This strategy promotes fat loss by optimising metabolic flexibility and improving insulin sensitivity (Tinsley and La Bounty, 2015).
How to Do It:
- Start with a 12-hour eating window and gradually reduce it to 8 hours.
- Avoid late-night snacking, ending your meals earlier in the evening.
4. Add Vinegar to Your Diet
Acetic acid in vinegar may aid fat loss by increasing fat oxidation and improving insulin function. A 12-week study found that participants who consumed vinegar daily had reduced visceral fat and waist circumference compared to a placebo group (Kondo et al., 2009).
How to Do It:
- Mix 1–2 tablespoons of apple cider vinegar in water and drink before meals.
- Use vinegar-based dressings on salads for added benefits.
5. Use Standing Desks
Standing instead of sitting can increase energy expenditure. Research indicates that standing burns an additional 50 calories per hour compared to sitting, contributing to greater daily energy expenditure over time (Levine, 2007).
How to Do It:
- Use a standing desk for at least 2–4 hours per day.
- Alternate between sitting and standing every 30 minutes.
6. Engage in Non-Exercise Activity Thermogenesis (NEAT)
NEAT refers to the calories burned during daily activities like walking, fidgeting, or household chores. Increasing NEAT can significantly impact overall fat loss (Levine, 2004).
How to Do It:
- Walk or cycle to work instead of driving.
- Take short walking breaks throughout the day.
- Perform simple tasks like pacing during phone calls.
7. Try Caffeine Cycling
Caffeine is a natural thermogenic agent that enhances fat oxidation and metabolic rate. Cycling caffeine intake prevents tolerance and maintains its fat-burning effects (Acheson et al., 1980).
How to Do It:
- Consume caffeine (e.g., coffee or tea) before workouts for increased fat oxidation.
- Take a 1–2 week break from caffeine every 6–8 weeks to reset tolerance.
8. Incorporate Spices like Cayenne Pepper
Capsaicin, the active compound in cayenne pepper, increases thermogenesis and fat oxidation. Studies have shown that consuming capsaicin can lead to enhanced fat burning and appetite control (Ludy et al., 2012).
How to Do It:
- Add ½ teaspoon of cayenne pepper to meals.
- Use cayenne in soups, marinades, or beverages for variety.
9. Perform High-Intensity Intervals in the Morning
High-Intensity Interval Training (HIIT) in a fasted state can boost fat oxidation. Morning HIIT sessions utilise stored fat as the primary energy source, promoting faster fat loss (Schoenfeld et al., 2014).
How to Do It:
- Perform 20–30 minutes of HIIT, such as sprint intervals or cycling, before breakfast.
- Ensure the workout includes a proper warm-up and cool-down.
10. Improve Sleep Hygiene
Poor sleep disrupts hormonal balance, particularly leptin and ghrelin, which regulate hunger and metabolism. Improving sleep quality can enhance fat loss by optimising these hormones (Taheri et al., 2004).
How to Do It:
- Maintain a consistent sleep schedule, aiming for 7–8 hours per night.
- Create a bedtime routine that includes dim lighting and no screen time.
Bibliography
Acheson, K.J., et al., 1980. Caffeine and coffee: their influence on metabolic rate and substrate utilisation in normal weight and obese individuals. American Journal of Clinical Nutrition, 33(5), pp. 989-997.
Celi, F.S., et al., 2010. Brown adipose tissue and obesity. Nature Reviews Endocrinology, 6(12), pp. 635–646.
Hursel, R., Viechtbauer, W. and Westerterp-Plantenga, M
S., 2011. The effects of green tea on weight loss and weight maintenance: a meta-analysis. International Journal of Obesity, 33(9), pp.956–961.
Kondo, T., et al., 2009. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, Biotechnology, and Biochemistry, 73(8), pp.1837–1843.
Levine, J.A., 2004. Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism, 18(4), pp.439–458.
Levine, J.A., 2007. Correcting physical inactivity: a NEAT approach. The Proceedings of the Nutrition Society, 66(2), pp.232–238.
Ludy, M.-J., et al., 2012. The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chemical Senses, 37(2), pp.103–121.
Schoenfeld, B.J., et al., 2014. Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), p.54.
Taheri, S., et al., 2004. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine, 1(3), p.e62.
Tinsley, G.M. and La Bounty, P.M., 2015. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), pp.661–674.
Key Takeaways
| Unusual Strategy | Key Benefit |
|---|---|
| Incorporate Cold Exposure | Activates brown fat, increasing calorie burn. |
| Drink Green Tea Before Workouts | Enhances fat oxidation during exercise. |
| Practise Time-Restricted Eating | Optimises metabolic flexibility and improves insulin sensitivity. |
| Add Vinegar to Your Diet | Promotes fat oxidation and reduces visceral fat. |
| Use Standing Desks | Increases daily energy expenditure. |
| Engage in Non-Exercise Activity | Boosts calorie burn through daily movements like walking and fidgeting. |
| Try Caffeine Cycling | Prevents tolerance and maintains caffeine’s fat-burning effects. |
| Incorporate Spices like Cayenne | Increases thermogenesis and helps control appetite. |
| Perform Morning HIIT | Utilises stored fat for energy, promoting faster fat loss. |
| Improve Sleep Hygiene | Optimises hunger-regulating hormones for better fat loss outcomes. |
image sources
- thuri wild swimming: Thuri Erla Helgadottir
- dani speegle box jump over: Photo courtesy of CrossFit Inc.
