By Renita Tisha Pinto
Triggering your body’s fat burning ability is not a herculean task. There are ample ways to perk up your weight loss efforts. Mike Jackson - Nutritional Consultant and Physique Transformation Specialist gives 20 best ways on how to lose unwanted body fat.
Fat Burning Tip # 1: Run everyday
Running is one of the simplest ways to burn fat easily. Every day running not only helps to burn fat but also boost your metabolism, so that your body keeps on burning calories and melting.
Fat Burning Tip # 2: Sleep well
Efficient sleep every day is another important thing to burn fat easily. Improper sleeping habits can ruin your entire efforts to lose fats, as it produces more ghrelin and thus triggers cravings for sugar and other fat-building foods. Besides improper sleeping can also alter your hormone production that can cause belly fat.
Fat Burning Tip # 3: Sip on green tea
Sipping at least two cups of green tea, will not only help to burn fat but also reduce your risk on developing cancer. Green tea is rich in catechins, which helps boost the level of metabolism speeding brain chemicals – norepinephrine, this further boosts your metabolism and helps in burning calories.
Fat Burning Tip # 4: Load up on protein
To get your desired lean muscle body, load up on your protein intake. Fill your diet with serving of 3 ounces of lean meat, nuts, low-fat yoghurt, to every meal and snack. Besides a protein rich diet will also help you to stay full for a longer duration and thus help to curb your food cravings.
Fat Burning Tip # 5: Avoid alcohol
In your journey to burn fat, stay away from alcohol, because consuming even a glass of alcohol will invest approximately 90 calories in your body and make your fat loss task even more difficult.
Fat Burning Tip # 6: Take the stairs
Take up the simplest things in your fat burning journey i.e. skip the elevator and take up stairs. This easy mode will help your burn fat in a hurry, without many efforts.
Fat Burning Tip # 7: Eat Less, but Don’t Starve
Consuming fewer than 1000 calories a day tells your body to start storing food and slowing metabolism to prepare for starvation. This may help you lose some initial weight, but as soon as you start consuming a healthy portion of calories again, you will gain it all back.
You will also be completely drained of energy. When your body stores nutrients, you don’t have anything left to burn for energy. Decreasing your caloric intake is important for weight loss, but don’t take it too far. Instead, eat healthier foods with lower calorie counts that fill you up and leave you energised.
Fat Burning Tip # 8: Keep your dinner the smallest of the day
In order to burn body fat effectively, keep your evening meal the smallest of all. You should be eating your smallest meals in the evening and eating your largest meals in the middle of your day.
Fat Burning Tip # 9: Love fishes
Most types of fishes are loaded with Omega-3 fatty acids, which help in wide variety of ways, including burning quick fat. So add all types of fishes in your diet and experience the full range of benefits.
Fat Burning Tip # 10: Choose solid rather than juices
If you want to burn fat, then choose apple rather than apple juice. However, juices are good for health, but they are not good if fat burning goal is in your mind. Having a fruit is more beneficial than drinking juice because, this will help to fill you up more efficiently and you will be ingesting far fewer calories and carbs.
Fat Burning Tip # 11: Eat the right foods
Your diet also has a lot to do with your metabolic rate. Eating a well-balanced diet ensures you have the nutrients necessary to properly process and regulate incoming carbs.
Protein, for example, is an important part of your diet. Calcium is another area to watch for. Calcium-rich foods actually help the body metabolise fat more efficiently.
Fat Burning Tip # 12: Keep your meals small
Eating to stuff your stomach can ruin your fat loss plans. Eat not more than 600 calories per meal, if you want to lose fat successfully. Keep your meals small as far as possible when it comes to portion and numbers.
Fat Burning Tip # 13: Keep eating at regular intervals
If you want to lose, fat then instead of skipping meals, eat meals at regular intervals in small portion size. Aim to eat at least 4 to 6 small meals daily.
Fat Burning Tip # 14: Add healthy fats to your diet
Aim to achieve a diet rich in good fats, as it helps to burn fat quickly. Consumption of monounsaturated fat rich foods like olives and avocados, not only helps to lower your bad cholesterol but also make your fat loss goal successful.
Fat Burning Tip # 15: Drink plenty of water
In addition to a balanced diet, you should also be drinking plenty of water. Cold water changes the body’s internal temperature. As your body, works to heat it, your metabolic rate increases and more calories are burned.
Fat Burning Tip # 16: Avoid being a couch potato
Being a couch potato will not do anything good for you, it will just increase your waistline. Instead, try some activity like cleaning your house or taking your pet for a walk.
Fat Burning Tip # 17: Try low GI foods
Add lots of low-GI foods in your diet, to burn fat. Besides, don’t eliminate carb from your completely, instead, cut it gradually, but make sure you are only cutting bad carbs to have great fat-burning results.
Fat Burning Tip # 18: Add interval training in your schedule
Sticking with the same exercise routine day in and day out won’t just make you bored, it stagnates your metabolism. Keep things fresh with interval training. Interval training involves changing the intensity of your workout throughout each session. For example, if you walk for fitness, try jogging for one minute every five minutes. On a bicycle, shift into a higher gear for one minute every five minutes. If you’re a swimmer, try speeding up every other length.
Fat Burning Tip # 19: Avoid sugar
Maintain distance with your sugar cravings by filling yourself with protein, veggies and whole grains. Replace sugar with healthy sweet options like cinnamon, this will help to stabilise your blood sugar level and burn more fat.
Fat Burning Tip # 20: Choose a sport
If you want to burn fat, in a fun way then pick up a sport. Playing sport is one of the best way to burn fat, in no time. Playing a sport involves cardio and lots of non-linear movement (jumping, back pedalling, side stepping) making it healthier than straight jogging.
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