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Everyone desires a lean, healthy body. But the journey to weight loss can be daunting, especially if you don’t use the right tactics. There are plenty of easy ways you can implement to burn fat faster without resorting to quick fixes that may backfire on you. Read on to find out how.
10 Easy Ways to Burn More Fat
When it comes to burning fat, there’s no shortcut. You can take all the magic pills and supplements in the market or spend 2 hours every day at the gym, but none will work until you have a proper plan.
What you eat and drink and how you work out is what will determine if you manage to burn fat or not. Losing weight is not an overnight process. It needs a strategic plan that includes small but significant changes to your lifestyle and diet.
If you’re stuck on the same diet plan, it may be hard to achieve desired results. Because burning more fat is not about dieting but changing your daily habits to incorporate the procedures listed below.
Here are ways to burn fat and work towards your goal.
1. Start with Strength Training
Strength training is the best way to turn your fat into muscle. This is where you lift weights to build muscle mass. It is one of the most productive workouts to burn fat. Research confirms that strength training visceral fat in people with metabolic syndrome. When paired with aerobic exercises, it can burn both body and belly fat within 12 weeks of workout. Resistance training, on the other hand, can help you preserve fat-free mass.
Strength training raises metabolism and will keep burning your calories 38 hours after your workout. You can use gym equipment, lift weights, and do bodyweight exercises for better results.
2. Increase Your Cardio Exercises
Cardio exercises can lower the percentage of fat in your body. They include cycling, running, yoga, and high-intensity interval training. Combine it with a proper diet, and you’ll achieve great results.
Studies have found that increased aerobic exercises can help burn more belly fat. It also increases muscle mass while reducing body fat. It is recommended that you do 20-40 minutes of cardio every day to get excellent results.
3. Get Enough Sleep
It is said that sleeping off can cut down the gut. According to one study, people who slept 6 to 8 hours every night are more likely to achieve their weightloss goals than those who didn’t get enough sleep. Blue light emitted by electronic gadgets can disrupt sleep hormones causing delays in your sleep cycle. Keep off your phone one hour before bedtime and put on your blue light glasses at night.
4. Eat High Protein Diet
Protein-rich foods are known to suppress appetite and burn more fat, especially belly fat. Just like the cardio exercises to burn fat, a diet high in protein will also preserve your muscle mass. It also makes you feel full. Incorporate high protein in your diet every day to increase your fat burning. Protein-rich foods such as seafood, meat, legumes, eggs, and dairy products will help you tone up. Clean eating meal plans for beginners |free clean eating meal plan 2021
5. Include Vinegar in Your Diet
Vinegar is widely known to promote health. It helps promote heart health and control blood sugar in the body. Research shows that consuming one to two tablespoons of vinegar each day reduces body weight, belly fat, and waist circumference in 12 weeks.
Vinegar can help you burn fat because it is a natural appetite suppressant. It gives you a feeling of fullness and reduces your daily calorie intake. To consume your vinegar, just dilute it in water and drink with meals. You can also use it in sauces, dressings, and marinades.
6. Drink Healthy Beverages
Avoid sweetened drinks such as juice and soda and instead drink healthier beverages to burn fat fast. Sweetened drinks have very little nutritional value. They’re packed with calories that only lower your inhibitions, causing you to binge on food. Consuming sweetened beverages also increases your risk of belly fat.
If you’re curious about how to burn fat, you can start by limiting your intake of alcohol and other sugar-sweetened beverages. Instead, drink lots of water or calorie-free drinks such as green tea. Drink 500ml of water before meals. This will prevent you from overeating.
Consume beverages like flavored milk, soft drinks, and energy drinks in moderation to avoid stuffing yourself with empty calories. Green tea is full of antioxidants and also has caffeine that enhances metabolism and fat burning. You can get more help after reading these weight loss drinks ideas.
- Benefits of Green Tea for Health
- Health Benefits of Organic Coffee Beans
- 9 Best Food to Raise Your Nitric Oxide Level and its Effects
7. Eat Plenty of Fiber
Eating soluble fiber can help you tone up. Soluble fiber is one of the foods that burn fat by suppressing appetite. It also promotes a healthy gut biome.
Soluble fiber makes you feel full since it absorbs water and travels through the digestive tract at a slow pace. High fiber foods prevent weight gain and accumulation of fats.
For best results, eat wholegrain rice and bread, vegetables, fruits, legumes, nuts, and seeds.
8. Avoid Processed Foods
Processed foods undergo lengthy procedures that remove all nutrients and fiber. When consumed, the body digests them faster, creating a short burst of energy that is not filling. Because they are high in glycemic index, they’ll cause crashes and spikes in blood sugar levels. This increases hunger, making you eat more and gain a lot of weight. Even if you take intensive cardio to burn fat, you cannot win as long as you continue eating refined carbs.
According to studies, eating a diet that is high in processed foods increases belly fat. Foods like white bread, soft drinks, fast foods, and processed meats are responsible for increased belly fat. Reduce refined carbs consumption from pastries, pasta, breakfast cereals, and more and instead eat whole grains like oats, wheat, and quinoa.
9. Consume Healthy Fats
Healthy fats help you burn fat faster. They include omega 3 and 6, polyunsaturated and monounsaturated fats. Healthy fats are good for cholesterol, belly fat, and heart health. Therefore, you should eat more nuts, eggs, avocado, fish, and olive oil.
10. Eat Probiotics
Probiotics are good for digestive health. a healthy gut turns food into energy, cells, and everything needed for the body to function well. Probiotics enable the gut to function well, and some, like Lactobacillus gasseri, promote fat loss. This bacteria is known to target belly fat. It also has anti-obesity effects, and you can get it from supplements, kefir, kombucha, and yogurt.
There are various ways to burn fat without straining yourself. Most of these ways are doable. What you need is a lifestyle change, dietary changes, and some exercise. An active lifestyle and a nutritious diet will boost the breakdown of fats, improving your health tremendously. To lose more body fat, you have to eat fewer calories and burn more with exercise.
What other ways would you recommend to burn more fat? Share your opinions, experience, and concerns in the comments section below.
Kevin has been writing content for about 3 years. He really wants to share his experiences and advice with anyone who cares about health and fitness. He enjoys helping people achieve their fitness goals with simple instructions and overcoming any obstacles on the way.