4 Tips to Help You Burn More Fat
Reducing body fat can be a long, arduous journey for most, and doing anything to expedite the process can only be a good thing. That’s where we come in, let explore tips to help you burn more fat .
In this article, we’ll give you four evidence-based fat loss tips that you can implement into your lifestyle Today.
No gimmicks, fat loss supplements, fancy equipment, or trainers required.
The basic laws of fitness and sports science will still apply. Consistent exercise and a healthy diet should always be the pillars of your regiment, and these tips should only be the icing on the low carb, gluten-free cake.
Before we get into that, let’s quickly brush up on some basics to make sure that we’re all on the same page.
The basics of fat loss.
While the actual process and minutia of intercellular and muscular change might be complicated, the mechanism of how to get it to work isn’t.
To gain weight, you have to consume more energy than you expend, and to lose weight, you have to burn more energy than you expend. This is known as the first law of thermodynamics.
The energy, in this case, is calories in the form of the food you eat. Exercising more and eating less will create a calorie deficit, which will force your body to use its fat stores for survival.
Over time this process should lead to a leaner, healthier you.
With that out of the way, let’s dive into our fat loss tips.
1) Practice intermittent fasting
Intermittent fasting is a great tool to keep in your fat loss arsenal.
Not only will it help your adherence to stick to a calorie deficit, but recent cutting-edge medical research also shows that there are a plethora of benefits to gain from this habit.
Fasting requires abstinence from any calories for an extended period. This time depends on what protocol you follow, but generally, it’s 16-20 hours of the day.
Many people use this strategy to save their calories for bigger meals, which makes them feel like they’re not on a diet at all. This helps people stick to their diets for longer meaning more fat loss.
Besides this, fasting has been shown to lower insulin levels in your body. Lowering insulin levels causes your body to burn fat naturally by dipping into your adipose stores more effectively and longer than regular dieting.
A calorie deficit is still required, but fasting can help direct your body to tap into stubborn areas. The other benefits of fasting also make this practice a good one to get into.
Once you get past the adjustment period, you might make this a part of your lifestyle, as many people have done already.
2) Early morning fasted cardio
Notice a pattern?
Your body likes burning fat when there’s no food in your system, and this state is most prevalent in the morning when you’ve been asleep for 5-8 hours.
Doing cardio in this state means that your body has no recent food energy to fall back on and will be forced to use fat for energy.
This is easier said than done, though, as waking up in the morning and doing exercise isn’t feasible for everyone, but if you already go for runs or the gym at night, shifting it in the morning time might help trim your waistline a little bit faster.
Fasted cardio has been a staple in bodybuilding and fitness routines for decades. Some of the greatest champions utilized this approach when trying to cut down to lower levels of body fat.
Some experts might disagree on the form and type of cardio, but the science for cardio in a fasted state is still sound, making this strategy worth a shot.
3) Get more steps in
As previously mentioned, you have to expend calories to burn fat, and the easiest and most natural way of doing this is to go for a walk.
Walking is an underrated form of exercise, which is a shame because it can be one of the most effective.
The reason for this is simple:
Walking is easy and can be done pretty much anywhere.
You can walk outside; you can walk to your coffee shop, your fridge, your friend’s house. You can even walk around in circles in your room (only do this when you’re alone).
The point is to get more steps in. Everyone should strive to get at least 10,000 steps daily. This will mean an extra 250-300 calorie expenditure in your day.
More calories expended = Less tight pants.
An easy way to incorporate more walking into your routine is to set alarms for taking 10-minute walks at different intervals throughout the day.
Investing in standing desks or walking while watching TV in your living room might help put a dent in the total.
4) Eat more protein
Finally, the magic ‘P’ word.
The holy grail of the fitness industry. The secret to a lean, mean, chiseled physique. The only thing that will define your success or failure as an athlete.
Eating any food requires your body to burn it for energy. Some foods take more energy to burn than others. This process is known as the thermic effect of food.
Protein takes roughly 15-20% more energy to burn when compared to carbs or fats. This difference might be small and insignificant in the short term, but over a week, it can account for an extra 300-400 calories burned with absolutely no effort.
This can make a big difference and give you a solid advantage in your fight against your love handles.
You can eat more protein by increasing your current protein serving sizes or using supplements like protein powders or snacks like protein bars.
We hope you use these tips to help your weight loss journey become more effective and concise.
Whatever stage of self-improvement you’re in, always remember to enjoy the challenges and the journey. It may seem difficult right now but trust the process.
Don’t look at the path left to walk. Look back to see how far you’ve come and realized that staying consistent will make getting to your goals that much easier. Following these Tips to Help You Burn More Fat will get you where you want to go.