Do dogs lose fat fast

How to Help Your Dog Lose Weight

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In the U.S., 56% of dogs are overweight or obese, and that excess weight is tied to an astonishing array of health problems. When it comes to preventing dog obesity, or even the slow creep of excess pounds, simple awarenessknowing what your dogs weight should be, and keeping on top of any fluctuationsis the first step. Just a few pounds can make a big difference.

You can seek your vets counsel on your dogs ideal weight, but a quick way to assess good canine condition at home is to ask:

• Does your dog have an hourglass shape when you stand behind them and look at them from above?
• Do they have a waist?
• Can you easily feel their ribs?

If youre answering no for all three, theres a good chance your dog needs to lose weight. Now what? Here are some vet-approved tips for helping your dog safely shed excess pounds and keeping them in good condition.

The Food Factor

For dogs, as for humans, losing weight really comes down to two things: food and exercise. And for a dog owner trying to manage or reduce their dogs weight, food is most important by far.

Weight loss begins and ends at the food bowl for dogs and cats, Ernie Ward, DVM, and founder of the Association for Pet Obesity Prevention (APOP), tells us. Weight loss for humans and dogs is 60-70% diet and 30-40% exercise.

For dog owners who have active lifestyles, its easy to overestimate the impact of physical activity on weight maintenance. So even for active dogs, its important to establish clear guidelines for daily caloric intake.

Get Specific With How Much Youre Feeding

Heres where things can go sideways. Humans may or may not choose to count calories as a guide for what theyre eating, with some opting for other methods of keeping to a healthy regime (Do my pants fit? Great!). But when it comes to the long-term management of your dogs weight, its essential to establish a concrete benchmark for how much to feed. This means determining the number of calories your dog needs every day.

Its not a good idea to rely on the feeding guidelines on the average pet food package. There are many factors that will influence your dogs dietary needs, including breed, size, activity level, and whether theyre spayed or neutered. Standard kibble-bag feeding ranges are generally too broad for your dog, and many owners end up over-feeding based on too-generous and too-vague suggested portion sizes, typically measured in cups and scoops.

The feeding guidelines on pet food packages, says Ward, are based on active adult dogs for all life stages. Spaying or neutering, for example, reduces energy requirement by 20 to 30%, he says. So, if your pet is spayed or neutered, and not particularly active, you can already be overfeeding by 20 or 30% or more.

When it comes to determining the ideal caloric intake, its important to consider a number of factors. We take a couple of things into considerationwe look at body condition score, we look at muscle condition score, we look at lifestyle, and any concurrent medical conditions, Dr. Ward says. We start by determining, OK, how many calories should you be feeding?

As a starting place, there are also many tools online to provide rough feeding guidelines based on weight and breed. You might start by consulting the guide published by the Association for Pet Obesity Prevention.

For at-home calculating, you can use the Resting Energy Requirement (RER) formula. Take your dogs weight in kilograms, multiply by 30, and add 70 (or, take their weight in pounds, divide by 2.2, multiply this figure by 30, and add 70). You can then factor in a metabolic energy requirement (MER), depending on things like health and whether theyre spayed or neutered.

Typical MER factors include:

• Weight loss1.0 x RER
• Neutered/ Spayed Adult1.6 x RER
• Intact Adult1.8. x RER

Ask your veterinarian about the MER and calculating and determining how your dog can lose weight safely. Tools like the MER multiplier table on the web provide estimates, but every dogs metabolism is different, so be sure to keep monitoring your pets weight.

You can also sign up for a fresh-food plan (like the ones offered to customers of The Farmers Dog). A plan like this makes it easy to determine the correct total caloric intake and food portions based on your dogs very specific requirements, and also makes it easy to adjust daily calories based on changing weight-management needs.

Food Quality Is Also Key

In addition to calorie counting, another important part of weight maintenance or weight loss is feeding lower-carb, whole, fresh food.

Many ultra-processed dog foods are full of carb-based fillersas Dr. Ward has noted, when you actually break down the ingredients on the label, many of them top out at over 60% or more carbohydrates. Fresh diets provide quality protein, but also the fiber and moisture that can keep your dog satisfied, without carb-y fillers.

Feeding nutrient-dense, bioavailable food will keep your dog healthy as they reduce their overall intake of food.

Treats Count, So Count Them

Another way to help your dog drop some extra weight is by controlling, and possibly reducing, their treat intake. Here, again, quality and quantity matter.

Nobody wants to deny their dog treats, as they are often helpful training aids, and its fun to see the excitement they generate. But its important to keep a close eye on how many treats your dog actually eats in a day and what their caloric impact is. Treats should be factored into, and comprise no more than, 10% of total daily calories.

Dog owners who feed their dogs healthy food, yet still feed them highly processed, high-carb, high-calorie treats, are potentially missing a big source of weight gain and health issues. And if you feed your dog too many treats (more than 10% of their daily intake of food), you can undo the benefits of the balanced diet youre feeding.

Many vets recommend using single-ingredient treats like fresh veggies and fruit. Baby carrots, celery, broccoli, green beans, cucumbers, blueberries, apples, and bananas all make healthy treats and, unlike mystery-meat treats, can contribute to your dogs health (use apple and banana in smaller amounts due to higher sugar content).

As for peanut butter, make sure its truly a special (rare) treat, and doled out in limited amounts; this dogand humanfavorite has a hefty 100 calories per tablespoon. Also, ensure that the peanut butter youre using doesnt contain Xylitol, which is toxic to dogs. For a lighter, and perhaps better, substitute, try plain canned pumpkin, which weighs in at just five calories per tablespoon.

Its also worth stepping back and considering why youre giving your dog treats. Our bond with our dogs is so special, and every dog owner wants to see the happy excitement a treat brings. But you can get that joyful response with healthy treats, or with smaller portions. I typically tell owners that dogs get the same enjoyment, and you can get the same reaction, from a small piece of a treat as you can from the whole thing or a handful, says Alex Schechter, DVM. There are many ways to show love and bond with your pet. It doesnt have to be all about food.

Safely Increase Exercise

Food is key, but no weight loss plan, or health maintenance plan, is complete without exercise. The most obvious, and important, activity for your dog is walking. Regular walks dont just exercise your dogs body; they provide crucial mental stimulation and that all-important opportunity to sniff. The amount of walking your dog needs, or wants, depends on their breed and general health. But while conventional wisdom says that some dogs need less exercise than others, all dogs need to move.

While the recommended minimum of daily exercise is 20 minutes, twice a day, many dogs will need much more. For many breeds, an hour of exercise a day is a good target. If your dog needs to lose weight, try to increase the amount of exercise they currently do. So, if thats none, or barely any, start with short intervals of walking. If youre already exercising, try lengthening your walk or other activity by 10-20%.

Ask your vet about the best types of activities based on your pets breed, age, gender, and current physical condition. Introduce new activities slowly to avoid injury. And, unless your dog has been trained for or slowly introduced to these kinds of activities, leave the extreme sports to your own weekend hourstoo-vigorous, or repetitive activity can put your dog at risk of joint problems. Also, keep weather conditionslike high sunin mind if your activities are outdoors. The sun creates the potential for heat stroke and burnt paw pads.

Rule Out a Medical Condition

If youve established and are staying within caloric boundaries and youre still not having any luck helping your dog lose weight, a visit to the vet could be in order to rule out a medical condition. Weight gain and lethargy can be symptoms of conditions like hypothyroidism and Cushings syndrome. The latter, also known as hyperadrenocorticism, usually occurs in older dogs, and can also cause frequent urination, hair loss, and weakness.

Weight Loss (and Maintenance) Is a Long Game

If you determine that youre overfeeding, work with your veterinarian to create a weight-loss schedule based on the appropriate calories so that your dog doesnt lose weight too fast, which is unhealthy.

Overall, the best weight management strategy is to develop good habits that are applied, consistently, long-term.

People (humans) want to rush weight loss, says Dr. Ward. Thirty days to bikini season! But this is a long process. Its years of making small decisions that help. When youre deciding on sharing your pizza crust with your Pomeranian, if you do it once, OK. But if you do it once a week for five years, thats a problem.

This article was vetted by a vet. Reviewed by Alex Schechter, DVM, founding veterinarian atBurrwood Veterinary.He was previously founding veterinarian atPure Paws Veterinary Care.

12 Ways to Promote Long-Term Fat Loss

Making changes to your diet, such as eating more protein and fewer refined carbs, may help increase fat loss over time and benefit your overall health.

Losing body fat can be a challenging task, often requiring hard work, patience, and dedication.

Although many fad diets and fat-burning supplements promise quick results, modifying your diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight.

Several simple steps can promote long lasting, sustainable fat loss while improving your overall health.

Here are 12 of the best ways to increase fat loss.

Strength training is a type of exercise in which your muscles contract against resistance. It builds muscle mass and increases strength over time, and it usually involves lifting weights.

Research reveals that strength training has multiple health benefits, especially when it comes to fat loss.

According to a review of 58 studies, resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%. It may also significantly reduce body fat mass and visceral fat, which is a type of fat that surrounds the organs in your belly (1).

Another study showed that 5 months of strength training was more effective at reducing body fat in adolescents with obesity than aerobic exercise alone (2).

Plus, resistance training may help preserve fat-free mass, which may increase the number of calories your body burns at rest (3).

According to one review, resistance training boosted peoples resting metabolic rate compared with a control group, while aerobic exercise had no effect on metabolism (4).

Doing bodyweight exercises, lifting weights, and using gym equipment are a few easy ways to get started with strength training.

Summary

Strength training may not only help decrease your body fat levels but also increase resting energy expenditure and target belly fat.

Eating more protein-rich foods may help reduce your appetite and increase fat burning.

In fact, multiple studies have associated eating more high quality protein with a lower risk of excess body fat and obesity (5, 6).

Other research indicates that a high protein diet may help preserve muscle mass and metabolism during weight loss (7).

Upping your protein intake may also increase feelings of fullness, decrease hunger, and reduce calorie intake all factors that aid weight loss (8, 9).

Try adding a few servings of high protein food to your diet each day. Protein-rich foods include meat, seafood, eggs, legumes, tofu, and dairy products like milk, cheese, and yogurt.

Summary

Eating more protein may be associated with a lower risk of belly fat. Plus, it may decrease appetite, lower calorie intake, and preserve muscle mass.

Going to bed a bit earlier or setting your alarm clock a little later is a simple strategy to help you reach and maintain a healthy weight.

In fact, several studies associate sufficient sleep with weight loss.

One 10-year study linked sleeping fewer than 6 hours per night to a higher risk of obesity among young women (10).

Another small study showed that getting 1 less hour of sleep per night led to less fat loss in people following a low calorie diet, compared with a control group (11).

Other research indicates that a lack of sleep may contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity (12).

Although everyone needs a different amount of sleep, most studies tie at least 7 hours of sleep per night to the most benefits for weight management and overall health (13).

To support a healthy sleep cycle, stick to a regular sleep schedule, limit your intake of caffeine in the evening, and minimize your use of electronic devices before bed.

Summary

Getting enough sleep may help reduce your appetite and hunger levels, as well as lower your risk of weight gain.

Although it may seem counterintuitive, increasing your intake of healthy fats may prevent weight gain.

A 12-month study associated following a Mediterranean diet rich in healthy fats from olive oil and nuts with greater long-term weight loss, compared with a low fat diet (14).

Another review linked diets enriched with olive oil to greater reductions in body weight and belly fat compared with diets without olive oil (15).

Whats more, increased intake of trans fats a type of fat often found in fried or processed foods is associated with increased long-term weight gain (16).

Olive oil, coconut oil, avocados, nuts, and seeds are just a few examples of nutritious fats that can benefit your health.

Keep in mind that healthy fat is still high in calories, so its important to moderate your intake. Instead of eating more fat overall, try swapping fried foods, processed ingredients, and refined oils for the healthy varieties above.

Summary

A higher intake of healthy fats, such as olive oil and nuts, is associated with a lower risk of weight gain.

Swapping out sugary drinks for healthier selections is one of the easiest ways to promote long-term, sustainable fat loss.

For example, sugar-sweetened beverages like soda are often packed with calories and offer little nutritional value. Alcohol is also high in calories and may lower inhibitions, which may increase your risk of overeating (17).

Studies have associated drinking both sugar-sweetened beverages and alcohol with a higher risk of excess belly fat (18, 19).

Instead, opt for calorie-free beverages like water or unsweetened green tea.

According to one small study in 14 young men, drinking 1 pint (570 mL) of water before a meal increased feelings of fullness, reduced hunger, and decreased the number of calories eaten during the meal (20).

Alternatively, green tea contains caffeine and is rich in antioxidants, both of which may help increase fat burning and metabolism (21, 22).

Summary

Sugar-sweetened beverages and alcoholic drinks may be linked to a higher risk of increased belly fat. Replace them with green tea or water, which have been shown to increase weight loss and fat burning.

Soluble fiber which is found in plant foods absorbs water and moves through your digestive tract slowly, helping you feel full for longer (23).

According to some studies, increasing your intake of high fiber foods may protect against weight gain. These foods include fruits, vegetables, legumes, whole grains, nuts, and seeds.

For example, one study in 345 people tied eating more fiber to increased weight loss and improved dietary adherence (24).

Another review found that increasing soluble fiber intake significantly decreased body weight and belly fat, independent of calorie intake (25).

Summary

Upping your fiber intake by consuming foods like fresh fruits, veggies, and legumes may boost fat loss, feelings of fullness, and weight loss.

Decreasing your intake of refined carbs may help you lose extra body fat.

During processing, refined grains are stripped of their bran and germ, resulting in a final product thats low in fiber and nutrients.

Refined carbs also tend to have a high glycemic index (GI), which may cause spikes and crashes in blood sugar levels that lead to increased hunger. Still, youre likelier to see these effects if you eat refined carbs on their own rather than as part of a balanced meal (26).

Whats more, studies associate diets high in refined carbs with increased belly fat over time (27, 28, 29).

Conversely, diets high in whole grains are tied to a lower body mass index (BMI) and body weight, plus a smaller waist circumference (30).

Just keep in mind that traditional weight metrics like BMI dont capture the full portrait of health.

Aim to replace refined carbs from pastries, processed foods, pastas, white breads, and breakfast cereals with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.

Summary

Refined carbs are low in fiber and nutrients, so its best to choose nutrient-dense whole grains for long-term, sustainable fat loss.

5 ways to burn fat fast

Cardio, also known as aerobic exercise, is one of the most common forms of exercise. Its any type of exercise that specifically trains the heart and lungs.

Adding cardio to your routine may be one of the most effective ways to enhance fat burning and weight loss.

For example, one review of 15 studies tied increased aerobic exercise to decreased belly fat in middle-age women (31).

Other studies have found that aerobic exercise may increase muscle mass and decrease belly fat, waist circumference, and body fat (32, 33, 34).

Most research recommends 150300 minutes of moderate to vigorous exercise per week, or roughly 2040 minutes of cardio each day (35).

Running, walking, cycling, and swimming are just a few examples of cardio workouts.

Summary

Studies show that the more aerobic exercise people get, the more body fat they tend to lose. Cardio may also help reduce waist circumference and increase muscle mass.

The caffeine in coffee stimulates your central nervous system, increases metabolism, and boosts the breakdown of fatty acids (36).

Caffeine has also been shown to enhance fat burning during aerobic exercise, particularly for those who are untrained or sedentary (37).

One large review of 12 studies associated increased coffee intake with a lower risk of obesity, especially for men. Another study including 2,623 people linked higher caffeine intake to a higher rate of success with weight loss maintenance (38, 39).

To maximize the health benefits of coffee, avoid adding large amounts of cream and sugar. Instead, enjoy it black or with a small splash of milk.

Summary

Coffee contains caffeine, which may boost metabolism and fat breakdown. Studies suggest that high caffeine intake may aid weight loss.

High intensity interval training (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 is incredibly effective at ramping up fat burning and promoting sustainable weight loss.

One review found that doing HIIT 3 times weekly for an average of 10 weeks significantly reduced body fat mass and waist circumference (40).

Whats more, HIIT required 40% less training time commitment than moderate-intensity continuous training, which includes activities like running, rowing, or using an elliptical (40).

According to another study, HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time (41).

For an easy way to get started, try alternating between walking and jogging or sprinting for 30 seconds at a time. You can also cycle between exercises like burpees, pushups, or squats with short rest periods in between.

Summary

HIIT may increase fat burning and help you expend more calories in a shorter period than other forms of exercise.

Probiotics are a type of beneficial bacteria found in your digestive tract. In fact, these bacteria have been shown to play a role in everything from immunity to mental health (42).

Increasing your intake of probiotics through either food or supplements may also rev up fat burning and support long-term weight management.

One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight, fat percentage, and BMI compared with those who took a placebo (43).

Another small study showed that taking probiotic supplements helped people following a high fat, high calorie diet stave off fat and weight gain (44).

Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss (45).

Taking supplements is a simple, convenient way to get in a concentrated dose of probiotics every day. Alternatively, you can eat probiotic-rich foods like kefir, tempeh, natto, kombucha, kimchi, and sauerkraut.

Summary

Taking probiotic supplements or increasing your intake of probiotic foods may help reduce body weight and fat percentage.

Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting.

Although it may not be a good fit for everyone, some research indicates that it may enhance both weight loss and fat loss.

One review on intermittent fasting examined alternate-day fasting, a method in which you alternate between days of fasting and eating normally. Over 312 weeks, this method reduced body weight by up to 7% and decreased body fat by up to 12 pounds (5.5 kg) (46).

Another small study showed that eating only during an 8-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training (47).

Several types of intermittent fasting exist, including Eat Stop Eat, the Warrior Diet, the 16/8 method, and the 5:2 diet. Seek out a variation that fits your schedule, and dont be afraid to experiment to find what works best for you.

Summary

Intermittent fasting has been shown to reduce body weight and body fat. It may also help preserve muscle mass when combined with resistance training.

Is it best to lose weight fast or slow?

Studies suggest that gradual weight loss may be more beneficial for improving body composition and reducing body fat. Losing weight slowly may also reduce the risk of putting it back on again later (48, 49).

What burns the most stomach fat?

Both dietary strategies and exercise can help reduce belly fat. Experts are unsure which is the most effective but research indicates youll probably need a combination of the two.

One study found that females after menopause lost belly fat when they shed 67% of their weight through a small calorie restriction and exercise (50).

How do I actually lose fat?

You lose fat when you take in fewer calories, or less energy, than you use. Exercise can help burn fat and either maintain or build muscle (51).

What are five foods that burn belly fat?

No foods will specifically enable you to burn belly fat, but you are less likely to continue gaining weight if you focus on fresh fruits and vegetables, healthy fats, and whole grains rather than highly processed foods with a lot of refined carbs and added sugar.

Some people follow a high-protein diet for weight and fat loss, but its best to speak with a doctor before making this change.

To lose body fat sustainably, its best to avoid crash diets and unsafe supplements.

Rather, you should incorporate healthy habits into your routine, such as eating whole grains instead of refined carbs, replacing sugary drinks with water, trying probiotics, or drinking coffee.

Be sure to pair these simple nutrition tips with a well-rounded diet and active lifestyle to promote long-lasting, sustainable fat burning.