Whether your focus is to lose weight or just to take better care of your health, losing extra fat is kind of challenging. There are tons of factors that can influence your weight and fat loss. In addition to your weight loss diet, this ways are proven effective when it comes to burning fat. Sometimes even if your diet is correct, you may stop losing weight. That doesn’t mean you need to quit. You should read and apply one of these tips to your current diet in order to burn fat fast. With this tips you can burn fat fast and easy. That being said, let’s take a closer look to these excellent ways that will help you reach your goal.
Top Ways to Burn Fat Fast and Get Rid of the Belly Fat:
Adding foods that are in high amount of protein to your diet is proven to be very successful way to reduce your appetite and yes, fat loss. As a matter of fact, many studies have shown that consuming more protein is linked with reducing the chances of belly fat. According to one study, high-protein diet can help maintain muscle mass and metabolism during weight loss. Increasing the protein intake on daily basis will also boost your feelings of satiety, decrease your appetite and lower your calorie intake to aid weight loss. You should include a few servings of high-protein foods in your current diet in order to increase fat loss. If you don’t know where to start, check out these awesome foods we’ve shared with you: 15 Ultimate Fat Burning Foods to Include in Your Diet and Feel No Guilt
Stay off the scale
How you look in the mirror is far more important than what the scale says. It is recommended by many experts not to follow the scale while you try to lose fat. There are many cases where people train hard, consume the right food and build 5 pounds of muscle. In the meantime they lose 5 pounds of fat. And guess what? The numbers on the scale will be the same. That’s one of the main reasons why people are losing their motivation and quitting. People start getting frustrated and end up eating their food like they were before starting their weight loss diet. You can weigh yourself from time to time as well. But it’s far more important how you feel, how you look in the mirror. According to many studies, this tip is proven to be effective when trying to burn fat fast.
Strength training is a sort of exercise that requires you to contract your muscles against resistance. It’s proven to be very effective if you want to build muscle mass and boost your strength. Very often, strength training includes lifting weights in order to gain muscle over time. According to many researches, strength training has been proven to have many health benefits, especially when we are talking about burning fat.
In one study, strength training lowered visceral fat in 80 people with metabolic syndrome. What is visceral fat? Well, visceral fat is a dangerous kind of fat that surrounds the organs in your belly. According to other study, a 12 weeks of strength training combined with aerobic workout was far more effective at lowering overall body fat than aerobic workout alone. In addition, resistance training will also help maintain fat-free mass, which can boost the number of calories your body burns when resting.
Increase your cardio
Cardio is one of the most often forms of exercise and is defined as any type of workout that specifically trains the heart and lungs. Including cardio to your daily routine may be one of the most efficient ways to boost fat burning. According to many studies, the more people got aerobic exercises, the more belly fat they lost. Researches have proven that cardio can boost muscle mass and decrease belly fat, overall body fat and waist circumference. Most of the experts recommend between 150 to 300 minutes of moderate to vigorous workout weekly. Walking, cycling and swimming are just a few exercises of some aerobic workouts that can help you burn fat fast and help you with weight loss.
Reduce refined carbs
Reducing your intake of refined carbs will help you shred the unwanted fat. During the production, refined grains are cleared of their bran and germ that leads in an item that’s very low in nutrients and yes, fiber. In addition, refined carbs also contain a high level of glycemic index that can cause crashes and spikes in your blood sugar levels that leads into increased hunger. Many researches have shown that a diet that’s high in refined carbs may be linked with increased belly fat.
On the opposite, a diet that’s high in whole grains has been linked with a reduced body mass index and of course, body weight. In one study in which 2,800 people participated, proved that those with higher intakes of refined grains tended to have higher percent of overall body fat compared to those people whose intake was higher in whole grains. Make sure to lower your intake of refined carbs from pastas, white breads, breakfast cereals etc.
Including a lot of fiber in your weight loss diet is recommended by almost every nutritionist. Soluble fiber soaks water and moves through your digestive area slowly, which makes you feel fuller for longer time. In addition, boosting your intake of high-fiber foods may prevent weight gain and fat accumulation. In one study was found that for each 10-gram increase in fiber intake each day, candidates lost 4% of their belly fat over a 5-year period. That’s without making any other adjustments in their diets or workout plans. A research has also found that boosting fiber intake promoted feelings of satiety and decreased hunger. As a matter a fact, an increase of 15 grams of fiber each day was led to a 10% decrease in calorie intake. If you don’t know which foods are loaded with fiber, check our excellent share of foods full with fiber.
High-Intensity Interval Training
High-Intensity Interval Training or commonly called HIIT is a type of workout that combines quick explosions of activity with short resting periods in order to keep your heart rate raised. According to many studies, HIIT is effective at increasing fat burning and help promote fat loss. One study showed that a man who performed HIIT for 15 minutes 3 times per week resulted into losing 4.5 pounds in 12 week period. In addition, he experienced an 18% reduction in belly fat. HIIT has proven to be helpful in burning more calories in shorter amount of time than other types of cardio. If you are new to HIIT, it’s recommended to try alternating between jogging and walking or sprinting for 30 seconds at a time. This exercise will help you burn fat fast and lose weight as well.
You may know that iron is a crucial mineral that comes with essential functions in our bodies. A lack of iron may influence the health of your thyroid gland. This small gland in our necks secretes hormones that control our metabolism. Many studies have shown that having low levels of iron may be linked with weakened thyroid task. Also with a disorder in the production of thyroid hormones. Common symptoms of lowered thyroid purpose include fatigue, weakness and weight gain.
Treating iron lack will let your metabolic rate to work at a higher rate and will help you fight off fatigue to help boost your activity level. Make sure to add plenty of foods that are high in iron in your weight loss diet to meet your normal iron needs and control your metabolism. Having a higher metabolic rate will lead into fat loss. Foods that come in high levels of iron are seafood, meat, dried fruits, cereals and beans. Read: Make Over Your Weight Loss Motivation In Order To Lose Weight Faster
Eat Smaller Meals
Consuming more smaller meals have proven to be more effective than less larger meals when it comes to weight loss and burning fat. By doing this, you will ensure that you give your body the proper nutrients that are essential to build muscle and yes, burn fat fast. In addition, you will increase your resting metabolic rate. What does that mean? Well, that means you will burn calories even when you sit and relax. And it will also prevent you going into “hunger” mode, which is common when too much time elapses between meals. You should aim to eat 5-6 smaller meals per day instead of 2-3 large ones. In that way you will know when you are really hungry and will result to more fat loss.
Get more sleep
Hitting the bed earlier or setting your alarm a little later will help you to increase fat loss. Many studies have shown that they’ve found a link between getting enough sleep and weight loss. According to one study, women who slept for 5 or fewer hours per night were more likely to gain weight. This was compared to those women who slept for longer than 8 hours per night.
Another study has proved that getting a quality sleep time, with no interruptions, for 8 hours increased the chances of successful weight loss by 34% in the course of 6 months. Even though everyone needs a different amount of sleep, many researches have shown that getting 7 hours of sleep each night is linked with the most benefits when we are talking about body weight. In addition to that, getting a good sleep is linked to many other health benefits.
Whether you are looking to lose weight or get better health, burning fat is the way to do it. We’ve shared with you awesome 10 ways to burn fat fast. All you have to do is implement some of them to your weight loss diet and you’re ready to go!