10 Proven ways to burn body fat
The 10 Best Ways to Burn Fat Fast Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging. In addition to diet and exercise, numerous other factors can influence weight and fat loss. Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily. Here are 10 of the best ways to burn fat quickly and promote weight loss.
1.Eat Protein and Healthy Fats
One of the simplest things you can do to burn fat and to make your body more efficient is to boost your protein and healthy fats.
Eating more protein can help you make weight loss progress. It will fill you up and help to curb hunger. Making sure your diet includes plenty of protein, good fats, and fibre will aid in stimulating muscle tissue and reducing fat. You can also add healthy fats, such as avocados and fish, to help your body burn fat.
What Protein Can You Eat?
Lean turkey, Chicken breast no skin, Lean minced beef, Whitefish, egg whites and some beans and legumes.
Fats such as olive oil, avocado, and fish, should be a part of every healthy diet. Especially healthy fats from avocado, nuts and olive oil have been shown to help with weight loss and help prevent heart disease.
2.Stay Hydrated
When you’re sweating during exercise, it can be difficult to accurately track your fluid intake. This leads many people to simply skip drinking, thinking they’re not drinking enough water. But when you drink enough water, your body can properly utilize the water you’re drinking and you will maintain proper hydration levels throughout the day. Water can also have a tremendous impact on your body’s energy metabolism. A thorough analysis of the water content of hundreds of adult human specimens suggests the optimal drinkable amount of water for maximum fat loss is 80 to 100 oz. per day. It’s very easy to lose more water than this by, say, sweating excessively or drinking caffeinated beverages. Of course, any amount of water you do consume is better than none.
3.Exercise More
Few nutrients are more important for overall health and functioning than exercise. While physical activity isn’t a magic bullet for losing weight, it’s an easy and often cost-effective way to boost your metabolism and burn fat. Most of us already know the benefits of regular exercise, but did you know that lifting weights can stimulate the production of growth hormone, a hormone that promotes rapid fat loss? In addition, according to research from Harvard University, runners that incorporate plyometrics into their training burn an average of 2.9 times more calories per hour than those that don’t, or 585 calories for every 1,000 steps. A great exercise to learn is weightlifting.
4.Use a Variety of Exercises
This article is all about burning fat, but no matter what workout routine you choose, you will want to choose a variety of exercises. After all, all fat burners target different muscle groups, and therefore each will work to burn different types of fat. If you choose to do high-intensity interval training (HIIT), then you’ll want to choose a variety of low- to high-intensity interval training (HIIT) exercises. It’s best to be on the safe side, though. Don’t do too much in one workout. Set a regular schedule of exercise sessions and commit to it. If you want to be healthier and lighter, you need to get up and move regularly. If your schedule is less than ideal, there are many apps and wearable devices you can use to make working out part of your daily routine.
5.Drop Down to 50% Body Fat
The Small Debts You’re Denying Your body has certain adaptations that help you maintain body fat without the need for an excessive amount of energy. By reducing these specific metabolic challenges, you can easily increase your fat burning and see a dramatic effect on body composition. Top 3 Challenges: High Blood Pressure High Cholesterol High Blood Sugar To successfully lower these metabolic challenges, many people lose their ability to respond to insulin, thus fueling the very condition they are trying to eliminate. You can take control of these metabolic challenges by learning about the foods and drinks you should avoid, and the foods you should eat instead.
6.Add Some Cardio to Your Routine
Adding some cardio to your regular workout routine can boost fat burning. Some studies show that performing cardio before or after a workout can boost fat oxidation and lower total body fat. Choose a cardio session that’s challenging and short enough to make a difference, but not so long that it kills your motivation. If you’re new to cardio training, you’ll likely burn more fat over time. For example, a recent study found that men and women who started an exercise routine after just seven weeks burned 25% more body fat than a control group that hadn’t exercised for at least seven months. Exercise Longer and Smarter To burn more fat, you need to put in more effort. Research shows that longer and smarter is better.
7.Cut Out Processed Sugar for Two Weeks
Processed sugar is the single most persistent food source of fructose in our diets. Fructose is one of the sugar molecules found in fruits, vegetables, and dairy products. It occurs naturally in some meats, nuts, and seeds, but it’s also added to many processed foods as a sweetener. In fact, the sweet taste of foods like soft drinks, pastries, and candy is often achieved by adding fructose to them. The results of replacing fructose with other sweeteners can vary greatly. Some sources of fructose will stimulate your body to burn fat. Others will not. In general, fructose can also increase your body’s craving for foods like sweets. That means that by cutting it out for two weeks, you’ll increase your body’s fat-burning capability without increasing your calorie consumption.
8.Consume Whole Foods only
Although most Americans have a “kosher or vegan” diet down, this diet plan is much different from those which were commonly followed 50 years ago. With the industrialization of the food industry, Americans are more and more likely to consume processed foods. Although these products do contain healthy fats, their nutritional value has been greatly reduced. Rather than focusing on consuming healthy fats, many Americans consume mostly sugar, saturated fat and trans-fatty acids. These processed foods cause elevated blood sugars, which can lead to insulin resistance and excess fat. Instead of trying to follow a restrictive diet, focus on consuming whole foods that are minimally processed and offer high levels of essential nutrients, vitamins, minerals and fibre.
9.Stop Drinking Alcohol
I don’t need to beat you up with statistics, facts and figures. Alcohol is a depressant, which doesn’t help to stimulate fat burning. You probably know that wine is known to have an anti-inflammatory effect on the liver. However, the alcohol is metabolized by the liver and is eliminated from the body fairly quickly. However, that doesn’t mean that you can or should drink alcohol on a daily basis. As a general rule, the majority of people do not get enough alcohol from their diets. Thus, if you are drinking on a daily basis, you are likely to drink too much. Other than an occasional drink on an evening with friends, make sure that you don’t start consuming alcohol on a daily basis. You should aim to restrict yourself to drinking only once or twice per month.
10. Give Yourself a Rest Day
The majority of your weight loss will occur during your resting hours. When you’re resting, your body rests and uses up its resources, which is why “rest days” are so important. By taking a day off, you’ll allow your body to recuperate and your metabolism to slow down. It’s also important to keep in mind that when you’re constantly on the go, it’s easy to burn the calories you eat without realizing it. By giving your body time to fully recover, you’ll be able to maintain a healthy weight. Just be aware to lower your calories slightly on rest days.
BONUS TIP! (Putting all this together)
If you do not track the number of calories you are eating you will always be fighting an uphill battle. Nutritionists will often argue how calories vary according to the type of food you eat and so keeping a strict watch on how many calories you consume is pointless. While it is true that each food type has a different number of calories, nevertheless, counting calories provides a good way of monitoring how much you consume on a daily basis. This is first and foremost a necessary step to becoming a leaner stronger person, especially for those who easily lose track of how much they need to consume for weight reduction.
Counting calories can equally be important for those intending to put on size and achieve a muscular physique.
In short, calorie counting offers a good estimate to keep track of your fitness goals and help you achieve your intended physique.
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