Everyone wants to achieve and maintain that ideal weight. You can do this by exercising a lot and eating healthy. However, there are a few ways to ensure that fat burning is extra stimulated to get that sexy, tight stomach. Once you have implemented a number of ways into your daily routine, fat will disappear like snow in the sun.
Faster metabolism = faster fat burning
Metabolism is the process of supplying nutrients and removing waste products with the aim of producing energy. A fast metabolism burns a lot of energy that is converted into heat. In addition, little or no fat is stored. A fast metabolism can ensure that you burn fat faster, because your energy reserves are used. There are a number of things you can do to speed up metabolism and thus stimulate fat burning.
Good night
Get a good and regular night’s sleep. Choose a time when you go to sleep and stick to it. This way your body can get used to it and adjust its metabolism accordingly. In addition, make sure you get at least 8 hours of sleep per night. Less than 8 hours of sleep can slow down your metabolism and lead to more hunger during the day. You will then consume more calories than you need during the day. This is therefore converted back into fat.
Drink water when you get up
The body needs sufficient fluid to continue to function properly. After sleep, the body is completely dehydrated and needs fluid. The lack of sufficient water causes a slowed metabolism. Drinking at least half a liter of water will increase your metabolism by 30%. This effect can last up to 90 minutes. Wait 15 minutes before starting breakfast after drinking half a liter of water. Otherwise, it can cause you to feel full too quickly, causing you to not consume enough calories in the morning.
Don’t skip breakfast
In the morning the amount of the stress hormone, cortisol, is very high. This hormone ensures that the body gets its energy from the protein reserves in the muscles. This is because these reserves are easier for the body to use than fat reserves. The idea is to burn fat and not muscle. To prevent your body from breaking down your muscles, you should eat breakfast within half an hour of getting up. You ensure that the body gets energy again and no longer breaks down the muscles, but the fat reserves.
Choose a good and healthy breakfast
A good and healthy breakfast can ensure that you feel less hungry during the day and make healthier choices. A breakfast with fast carbohydrates and sugars causes a peak and then an immediate drop in blood sugar levels, which will make you hungry again within an hour. This peak in sugar levels also ensures that the sugars in your blood will be stored as fat. Choose a breakfast with lots of fiber and protein. A few eggs on whole wheat bread with some vegetables such as tomatoes and cucumber is an example of a good and healthy breakfast. Greek yogurt with blueberries and oatmeal is also nutritious to start the day. The fiber ensures that carbohydrates are released slowly in the body, because they are difficult to digest. This prevents a spike in blood sugar levels and binge eating. The proteins also ensure that you feel full for longer.
Drink enough water
A dehydrated body has a slow metabolism and will therefore burn almost no fat. Drink at least 2 liters of fluid per day to properly hydrate your body and increase your metabolism by 3 percent. The 2 liters of fluid can consist of water, tea and a maximum of 2 cups of coffee per day. Sugary drinks, such as fruit drinks and soft drinks, contain a lot of sugar and cause a spike in your blood sugar. This must be avoided if you want to burn fat. Try to avoid these drinks as well as diet drinks. Diet drinks disrupt your metabolism, which encourages you to eat high-calorie foods. Choose with water, tea and coffee for good fat burning.
Choose natural products
All foods that humans have processed or created are products that in most cases are not good for you, regardless of what the label says. Processed products often contain hidden sugars, fast carbohydrates, added fats, artificial fragrances, flavors and colors and many more additives. Despite everything the label claims about the product, it is not healthy. These additions of sugar, fats and other substances confuse the body and have a negative effect on fat storage. There is so much choice of products that you no longer know what to buy or what not to buy if you want to live a healthy life.
There is a simple rule that you can always apply when buying healthy food. If there is a label on the product that states the food values, then in most cases it is not healthy. Products that do not have a label include vegetables, fruit, meat, eggs, potatoes and fresh nuts. There are of course exceptions to this rule. Oatmeal, whole wheat bread, dairy products, cheese, dark chocolate and quinoa are examples of products that also fit into a healthy diet. Try to buy as many organic products as possible, if financially possible. Organic food does not contain any toxic substances and therefore does not kill the intestinal flora that is important for the absorption of nutrients in your intestines.
By choosing and eating natural products, the body does not have to store much fat. Natural products are rich in fiber, minerals and vitamins. This is almost everything a body needs. In addition, it contains no sugar, so blood sugar levels will not peak and fat will not be stored.
5 to 6 meals per day
It is wise to consume 2000 to 3000 calories daily, depending on your gender and exercise. That’s a significant amount of nutrients. To prevent you from experiencing a peak in your blood sugar and a feeling of hunger, it is preferable to divide this over 5 to 6 meals. This means that you eat a (small or large) meal approximately every 3 hours. The body then has energy every moment of the day and does not have to store energy in the form of fat to build up reserves. Since the body will always have energy due to the many meals. In addition, the metabolism remains constant and will not slow down.
Choose interval training
Exercise is one of the best ways to burn fat and lose weight. You can practice a sport that requires a lot of exercise, such as football or tennis, but there are even more options. One option is to go jogging. This is a good cardio training, where you cover a certain distance at an equal pace. People overestimate the effect of this in the long term. The body is built to adapt quickly to changes. If you run regularly, the body will get used to this and adjust the burning of energy accordingly. Then you will no longer burn much fat, because the body has adapted to your training. In addition, it also takes a lot of time to jog long distances at a steady pace. Also, energy is only used during training and as soon as the training is over the effect will stop.
Fortunately, there is also a solution to burn a lot of fat relatively quickly. The solution is interval training. Here you alternate periods of rest with periods of sprinting. An example of this is 60 seconds of easy running and 30 seconds of sprinting, followed by another 60 seconds of easy running and another 30 seconds of sprinting, and so on. You can repeat this 8 to 15 times, depending on your condition. During this training you cause an oxygen shortage and damage to your muscles. In the period after training, the body must provide sufficient oxygen to those cells and repair the muscles. This takes a lot of energy and that is taken from the stored fat. In addition, the body will not quickly get used to the training and you can easily adjust the schedule. An interval training will last approximately 15 minutes. It is therefore the best training to use if you want to burn fat and have little time.
Do strength training
Having muscles has many advantages. Besides the fact that it looks nice to be a little muscular, it also takes a lot of energy to maintain these muscles. A pound of muscle tissue burns 15 times more energy than a pound of fat tissue. That’s a significant difference. Try increasing your muscle mass by doing strength training. Train each muscle group once a week to keep everything growing properly.
Dietary supplements that burn fat
There are supplements that stimulate the body’s fat burning. They are not miracle cures, but it will help you burn fat if you also lead a healthy lifestyle. Good supplements are:
- Green tea extract: One capsule is equivalent to 10 cups of green tea and will increase fat burning by 35%.
- Green coffee extract: The green coffee extract GCA ensures that fat burning is stimulated.
- Cinnamon capsules: Cinnamon ensures low blood sugar levels and inhibits the body’s storage of fat. In addition, it ensures that your appetite is inhibited.
- Licorice extract: Taking licorice extract helps keep metabolism high during sleep. Fat is then burned while sleeping.
