Whether you wish to slim down or are seeking to boost your wellbeing, burning off excess fat can be quite the challenge. Losing weight isn’t only exercising and dieting as other health based articles would have you believe. In fact, there is more to it. Numerous things can and will affect one burns off fat.
Fortunately for you, this article will delve into some other methods that can be used to burn fat. Below are 6 ways to burn fat fast safely and efficiently.
Sleep specialist Dr. Michael Breus once said that “Amazingly, the better you sleep, the more calories you burn.” In contrast to what people think, sleep is not an inactive state. Our bodies do a lot of important and amazing works such as repairing cells and tissues and also restoring the healthy functions of our immune systems. We are burning calories all the time. Besides, sleep further regulates our appetite, helping to control body weight through healthy food selection. Physiological studies suggest that sleep restriction has some metabolic effects that will lead to weight gain. There are also evidences suggesting that individuals who report having fewer total hours of sleep are more likely to be obese or overweight.
Perhaps you have also noticed a desire to eat when you are tired? This is no coincidence. Too little sleep increases the concentration of hormones that make you feel hungry while suppressing the other hormone that signals food satisfaction. You still want to eat more despite being full. Thus, it is proven that people who are sleep-deprived tend to be more difficult to burn fat and lost weight.
When it comes to burning fat fast and losing weight, what you drink is more important that what you eat. Our body does not process liquid calories the same way it does with solid food. Thus, it is likely that you are consuming too many calories and end up storing them as fat. According to a new research, cutting down the intake of sugary drinks have a larger impact on weight than cutting down the intake of solid food. Therefore, it is best to completely avoid sugar-sweetened beverages such as soda, alcoholic mixers containing sugar.
The best way to do that is to replace the sugary beverages or soft drinks with water. This will cut hundreds of calories from your diet each day. Besides that, drinking two glasses of water before meal not only help you to speed metabolism, but it may also help you feel full faster and thus, you would not eat as much.
Weight training is effective at building muscle and muscle burns more calories at rest. Thus, it is commonly said that building muscle is the key to increase your metabolism. A study measures the participants’ resting metabolism throughout 24 weeks of weight training. In the end, the activity leads to a 9% increase in resting metabolism in men and 4% in women.
Burning fat fast is all about boosting your metabolism, and resistance training is great for this. According to a journal published in the International Journal of Sport Nutrition, subjects who carry out some resistance exercises have a higher resting metabolic rate for an average of 16 hours following their workout. This means that fat burning are not limited to only when you are doing weight training, you may keep burning calories for hours even after the session.
Doing aerobic exercise is definitely one of the best ways to burn fat fast. Aerobic exercise requires fat to be used a primary fuel source, with protein and carbohydrate to be used at a smaller extent. It is constituted of any form of exercise that is repetitive and hard enough to challenge the heart and lungs to oxygen as a fuel source to sustain the body for a long period, i.e. 15 to 20 minutes or longer. Examples of aerobic exercise are running, cycling, rowing, swimming, jumping rope etc. It is suggested that exercising aerobically at a higher percentage of 75% maximal heart rate or more burns more total calories, which adds up to greater total fat loss. It will also increase the metabolic rate during and after training to a greater degree and thus you will burn more fat.
A study in BMC Public Health discovers overweight adults who perform a 12-week cardio and resistance training program burn more fat and lose more weight compared to those who only do cardio. Thus, Julie Brown, MS, RD, a certified specialist in sports dietetics and nutrition coaching program manager at Life Time recommend a weekly schedule consisting of resistance training 3-4 times per week, cardio 2-3 time a week and resting one day a week.
HIIT is a form of cardiovascular exercise strategy alternating between short periods of all-out anaerobic exercise and a slow period to recover, the repeating this pattern until you are too exhausted to continue. One of the best things about HIIT-style training is that you can get amazing results incredibly quick. A study published in the International Journal Of Sport Nutrition And Exercise Metabolism assigned two groups of men doing 30 minute of steady jogging and 2 minutes of intensive sprint interval training, three times a week for 6 weeks. It was found that those who did the interval sprint training had the same amount of metabolism boosted as the group of people who jogged.
However, it is not advisable to perform this training everyday due to its nature and the level of intensity. It will do more bad that good if you do it daily as it will cause excess fatigue on your nervous system, at which point it will stop being effective. It is recommended that you do it two to three times a week, and alternate between 20-30 seconds of all-out effort and 45-60 seconds of recovery. You should repeat this 8-12 times and finish with a warm-down. As you get fitter, then you can try increasing the length of workout and also reduce the recovery period.
Some of you might be wondering, how exactly does consuming protein help burn fat and losing weight. Well, here is the thing. High protein food takes more work to digest and metabolize. This means that your body burns more calories processing them. Besides, high protein intake tend to provide more satiety and less hunger. A study shows that including protein into a glass of water decreases the hunger compared to water alone. Besides, another study published in Nutrition Metabolism proves that people who increase their protein intake to 30% of their diet eat nearly 450 fewer calories a day and lose about 5 kg over 12 weeks of study.
Experts advise that consuming 1.6g to 2.2g per kilograms of body weight is the recommended daily target of protein intake. Below is what a sample day of having high protein diet look like:
Breakfast: ¼ avocado + spinach + two scrambled eggs
Mid-morning snack: Part-skim cheese stick
Lunch: Salad with 6 oz. of chicken breast
Afternoon snack: Plain Greek yoghurt + ½ cup of berries
Dinner: 6 oz. grilled salmon with veggies
Persistent is key. In order to get into a great physique and burn fat fast, you have to abide to all the factors listed above. However, the types and methods of training will differ from person to person. Thus, it is important to select those that work best for you.
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