9 ways to burn fat faster and get lean again
The human body is a mechanism that easily adapts to almost anything. Even if you’ve neglected exercise or proper nutrition and gained some weight over time, you can get rid of it fairly quickly. Follow our simple tips and it will not be a problem for your body to burn off your fat deposits in a short time. Don’t be one of those people who gets angry about the situation but doesn’t do anything to improve it. Start actively working on yourself, and the result will not be long in coming.
1. Consistently stay on track.
Many people who are trying to lose weight and weigh themselves regularly stop the diet simply because they don’t see any significant changes and therefore lose all hope of losing weight. And that’s definitely wrong, because they’ve already achieved something, they just can’t see it on the scales. So that something like this doesn’t happen to you, you should know that muscle mass is much heavier than fat. If you’re dieting and exercising at the same time, you can gain muscle mass and burn fat at the same time. And that, in most cases, results in unchanged indicators on the scale, so your weight stays the same. In such cases, instead of looking at the scale, you should look at the result in the mirror, where you will be able to see the changes more quickly.
2. Only gradually reduce the amount of calories you burn.
If you want to lose weight and burn fat, you should definitely not reduce your calories too much. If you do it anyway, it can cause your body to “starve” quickly, slowing down your metabolism and making the fat burning process more time-consuming. To prevent this and allow your body to burn fat at its optimal rate, you need to gradually reduce your calorie count, namely once a week or even every other week.
3. Change up the amount of calories you burn from time to time.
This is another way to outwit your body and keep burning fat without slowing down your metabolism. Change the amount of calories every few days instead of keeping them small. This way you don’t give the body an opportunity to adapt and you get it to continue to actively burn fat. Jim Stoppani, Candidate of Engineering Sciences, says: “Although food is plentiful and accessible in modern society, it does not alter the body’s ability to digest it. The body controls this by changing the metabolic rate based on the calories burned.
If you’re dieting and eating the same amount of calories every day, your body will adjust by reducing your metabolic rate so you can’t burn too much fat .
If the daily calorie count remains consistently low, then the metabolic rate will drop. Therefore, the way out of this situation is increased calorie consumption in a few days, after which this amount should be reduced for several days. So if we alternate the amount of calories we burn, our fat will be burned more efficiently and faster.”
4. Train with weights.
Strength training promotes weight loss very well. Studies show that after strength training, unlike aerobics, the body continues to burn calories for 39 hours! Even if you just want to burn fat, you still need to lift weights. Strength training not only improves your weight loss, but also protects your body from losing muscle mass.
5. Do interval training regularly at high intensities.
Interval training means that you train alternately at normal speed and at maximum speed. For example, you could jump rope at your usual pace for 30 seconds, and then at your maximum speed for 10 to 20 seconds. The same technique can be used in running or any other workout. And you do the different intensities alternately until you can no longer train. This type of training will lead to better results and greater weight loss in a short period of time.
6. Eat more fat!
Fats are important for your body, but of course only if they are not ordinary, but healthy, polyunsaturated fats. Healthy fats have many health benefits, including your heart. If you consume these in sufficient quantities, you can burn fat better and build muscle mass, and your recovery time after training will also be accelerated. Where do you find the healthy fats? Include fish, nuts, sunflowers, peanut butter, olives and eggs in your diet, this way your body will be supplied with the important fats in sufficient quantities.
7. Reduce the amount of carbohydrates you eat.
To lose weight quickly and healthily, you should reduce the amount of carbohydrates you eat, especially those found in sugar or starches. It is best to consume the largest part of your daily carbohydrate intake in the morning or before training, with the main suppliers being oatmeal and vegetables. Because carbohydrates are the source of energy for our body, deprivation of carbohydrates creates negative energy balance, the body begins to burn its natural reserves to fuel the body. This will burn your fat and reduce weight.
8. Increase your protein intake.
If you want to lose fat by doing a lot of sport and eating a low-carbohydrate diet, you should definitely make sure you get enough protein.
This increased protein intake keeps your metabolism working properly while also preventing the loss of muscle mass.
And as you know, adequate muscle mass is especially important when fat are to be burned. The studies show that people who eat more protein on a diet do much better, leading to greater weight loss.
9. Eat small meals 6 times a day instead of eating large portions 2-3 times.
Eating more times a day will provide your body with the nutrients it needs to build muscle and burn fat. In addition, your body does not have to overexert itself with the long digestion of large portions. In addition, such a diet will increase metabolism and improve the quality of food intake. Taking a little break between meals will prevent your body from storing the fats you ingest, as there is no need to save for possible “starvation times”. And that is exactly your goal.