Ways to Decrease and Keep Body Fat Off For Good
One way to support your health is to keep your weight and fat levels in check. If you feel that you need to lose a couple of pounds or shed a few inches off your belly, here are the best fat burner tips you can apply to lose that excess body fat and keep it off for good.
Weights, lifting, resistance training—skinny is not usually what comes to mind when you hear these terms. However, strength training is not purely for those who are trying to get ripped. Building muscle as a fitness goal is actually one of the best fat burners.
A study has proven that ten weeks of strength training can increase the metabolic rate by 7% and decrease fat weight by 1.8 kilograms. What’s more, the same study concluded that strength training reduces visceral fat—the annoying belly fat responsible for belly pooching and muffin tops.
To top it all off, strength training has a host of other health benefits for the skeletal system, insulin sensitivity, decreased blood-pressure, and cholesterol levels regulation.
High-intensity interval training, popularly known as HIIT, is a high energy workout program characterized by bursts of high energy activity with short rest periods. It aims to keep your heart rate up and is known to burn calories within shorter periods as opposed to traditional cardio.
If you’re a busy person and still want to lose body fat under acceptable levels, HIIT is the perfect exercise for you. There are a lot of HIIT programs available online because they are so popular and effective.
Running, walking, swimming, biking, hiking, or chasing your kids around count as good cardio. Cardio exercises keep your heart and lungs in good shape while being the best fat burner for people who are not so into intense and hardcore workouts like the two mentioned above.
To enjoy the best fat burner benefits of cardio, try doing it in moderate intensity for 20-40 minutes a day. The goal is to stimulate your heart and lung muscles to pick up in function while doing the cardio activity.
This fat burning solution might not appeal to many, but consuming vinegar helps you control your blood sugar, maintain heart health, and fire up your metabolism to burn off unwanted excess fat.
A study published in 2018 proves this. It says that one to two tablespoons of apple cider vinegar a day for twelve weeks helped decrease belly fat, thus effectively minimizing the waistline. It achieves this effect by curbing your appetite and keeping you feeling full.
You can dilute it with a glass of water to take with your meals. You can also add it to salad dressings or food preparation such as sauces and marinades if you’re not a big fan of chugging vinegar down.
High Protein Diet
Protein-rich foods make you feel fuller for longer. They also aid in building muscle mass and therefore burning body fat. It also helps boost your metabolism, making it an even tougher contender against excess visceral fat.
Eggs, fish, and meat are typical examples of protein-rich food. However, if you follow a plant-based diet, there are ready alternatives such as nuts, beans, oats, broccoli, and quinoa.
Not all fats are the same. Not all fats are automatically bad. There are actually fats that are good for you, and they help you keep the excess fat at bay by keeping you fuller for more extended periods, suppress hunger, and decrease bad fat in the process. Examples of good fat are avocados, nuts, fatty fish, coconut oil, and olive oil.
Avoid Refined Carbohydrates
Refined carbohydrates may sound fancy; however, they’re anything but when it comes to fat loss. Refined carbs get their name because they are refined to strip off all the bran and germ from the grain, which contains much of the fiber and nutrients.
You are usually left with something “clean”-looking such as white sugar, white flour, white bread, and white rice. These foods are anything but good for you, though. They are vicious culprits of rapid fat gain because they cause spikes in the blood sugar, making you feel hungrier more often.
Go for High Fiber Diet
Another best fat burner that does its job by keeping you fuller for longer is fiber. A study conducted in 2012 showed how adults who increase their soluble fiber intake by 10 grams lost 3.5% of belly fat over five years without any other lifestyle change. Fruits and vegetables, as well as seeds and nuts, are the best examples of fiber-rich foods that you can include to improve your nutrition and diet.
Your overall gut health plays an integral part in your fat-burning ability. Science has proven that including probiotics in your diet impacts body weight and total visceral fat. To add probiotics to your daily diet, you can simply take a supplement. You can also eat probiotic-rich food such as yogurt, sauerkraut, or trendy kombucha.
If you are a heavy alcohol drinker, that’s terrible news for your belly! Booze is usually chock full of calories not listed on the bottle. It also limits your inhibition and clouds your sense of judgment, so you may tend to overeat when intoxicated. To seal the deal, experts actually link heavy alcohol consumption to increased body fat.
The same is true for just about any sweetened drink. To fix this, all you have to do is swap these bad ones for good old water. If you need something more exciting than water, refreshing fizzy water, some iced or hot tea might do the trick.
Stress causes your body to produce more stress hormones like cortisol. One of the effects of stress hormones is causing your body to store more fat, thinking that it has to go into survival mode to defend itself. People who are chronically stressed while still having adequate access to food are more prone to gaining weight and storing fat. Besides, don’t you just want to reach for a box of donuts or a tub of ice cream to comfort you and improve your mood during times of stress?
If you love a good cup of coffee, you’ll love this tip. Caffeine is a stimulant that perks up your nervous system and your metabolism along with it. If that’s too scientific for you, coffee simply gives you that boost of energy to do more so that your body burns off more. You can make good use of the boost to power up your early morning workouts.
If coffee is not your cup of tea, a cup of green tea can be a good alternative. Although its caffeine levels may be a tad bit lower than coffee, green tea contains powerful antioxidants that can target belly fat and aid in fat burning.
If you don’t eat, you won’t gain weight! However, starving yourself might slow your metabolism, so when you resume eating normally, you might pack on weight faster since your body feels that it needs to hoard to survive. There is a healthy amount of calories to cut that will not slow your metabolism.
There is also a way to fast that is the best fat burner method. That is intermittent fasting. It’s fasting for a certain period in a day to allow your body to burn through your fat stores instead of relying on the food you continuously consume.
What’s great about intermittent fasting is that you can fast through the night while you sleep. Slowly ease into it by starting with ten hours of fasting, gradually increasing your fasting hours up to sixteen, leaving you with eight hours of a window to eat.
One of the proven effects of sleep deprivation is weight gain. The reason behind this is that the chemicals in your brain responsible for making you feel full are skewed. It causes you to eat more, and even crave for unhealthy choices like refined carbohydrates. It’s like your body is trying to make up for the lack of rest with food to power you up.
While sleeping adequately is not the best fat burner, it can help you keep the weight off and avoid packing on more visceral fat. Try to go for about 8 hours of sleep per day to prevent fat accumulation due to sleep deprivation.
Some people find that losing weight and reducing body fat is a challenge. However, most people who have achieved fat loss agree that it is even harder to keep it off for good. Slip-ups are bound to happen. What’s important is that you are determined and disciplined enough to follow through with your chosen fat loss program. If you want to learn more fat burning secrets, check out Discover The Secrets to Burning Fat by Skill Success.