Transform Fitspo may collect a share of sales or other compensation from the links on this page.
If you are like most of us, there are a few bumps and bulges on your body that you would like to see GONE. We all know the basics for weight loss: cut your calories and lose weight.
However, are there any secrets to increase fat burn? You bet there are!
FAT LOSS FAST!
This ultimate cheat sheet will help
lose 3 pounds in just 3 days!
In this article, you will find fact-based recommendations that can help you get rid of unwanted fat as fast as possible.
New research is showing that interval training may be the best form of exercise for burning fat. Interval training is high-intensity exercise, broken by periods of low intensity, such as rest, or light exercises. If a few minutes of intense exercise leaves you with your tongue out and your breath and pulse rapid, you have got the idea.
The intensity that interval training demands will be enough to get you sweating in short order and the rest periods between exercises are all part of getting the metabolic boost that burns maximum fat. Another benefit of interval training is that it burns a lot of fat in a short amount of time.
Longer, more subdued workouts can actually start to eat into the muscle for energy sources, while interval training attacks fat directly.
Just Add Protein
Adding lean proteins to your diet can help you lose body fat in several ways. First, they provide a feeling of satisfied fullness, so that you don’t feel as hungry throughout the day.
This puts you less at risk for turning to high-calorie foods such as carbohydrates, or junk food, in moments of weakness caused by hunger. Additionally, there is evidence that a high protein diet can up your metabolism, and help build (and preserve) muscle as you lose weight.
A Little Healthy Fat Goes a Long Way
Good fats (those from natural sources and no “trans” fats, added to your diet in small quantities, can help you lose weight better than a low-fat diet. A few nuts, a teaspoon of nut butter, and natural oils like coconut and olive oil, added to your diet a couple of times a day, can increase feelings of fullness, and digest slowly, helping to keep you feeling fuller, longer.
Maybe you did not think that strength training is for you because you never wanted to be one of those women with big muscles, rather, you just want to be slimmer? Well, think twice.
Strength training (which can include weight lifting, or using your body weight to build muscles) can jump-start your body’s fat burn. The returns on fat-burning from strength training are higher than result from aerobic exercise along.
Strength training can increase your body’s ability to burn fat while you are at rest! And not only that, strength training can improve your body’s ability to lose visceral fat, a potentially dangerous form of fat that can surround your organs, causing a host of health problems.
An added bonus? Weight lifting and strength training can attack stubborn belly fat.
If you are worried about too much muscle bulk, just increase repetitions with a lower weight, and find the right balance between a healthy weight loss diet and exercise.
Water (as if you haven’t heard it enough)
Water is essential for weight loss, increasing pounds lost when drunk before and after each small meal you consume. If you drink water instead of fattening beverages like soft drinks and alcohol, you will quench your thirst without calories, increase weight loss, and keep your body’s metabolic systems at top functioning.
Picture a river. When the water level is low, the water gets muddied and sluggish.
You don’t want that! Keep your inner river running smoothly with plenty of water, and the fats melt and flow out of your system, keeping you lean.
Well, this is bad news for insomniacs. Getting enough sleep (around 7 hours for most women), is essential in losing weight.
It can also decrease appetite and hunger, and when you are asleep in bed you are less likely to be prowling about and grazing in your kitchen cabinets. Science is still figuring out why, but logic indicates that when your body is exhausted from sleep deprivation, its metabolic functions can slow, and go into a kind of self-protective lockdown.
Getting enough quality sleep can actually help you lose weight. So do whatever you can to get there! A dark room, soothing sounds (or earplugs), an early bedtime, and reduced screen time before sleep can all help.
A few drops of lavender on your pillow can also help to increase and deepen a good night’s sleep.
You read right. Adding a couple of tablespoons of vinegar to your diet (watered down as a drink or mixed into salads and sauces) can help slim down your waist and get rid of body fat. It also reduces hunger and adds to feelings of fullness.
Coffee increases your metabolism and gets you moving, increasing energy. Studies have shown an increase in weight loss with the addition of coffee to diet.
But forget the cream and sugar! Drink your coffee black or with low-fat milk or nondairy, no sugar “milk” beverages like oat or rice milk, to avoid dumping calories into your diet.
By avoiding simple carbs, and trading them in for healthy, whole foods, like complex carbohydrates and vegetables that are high in fiber, you can increase your weight loss. Fiber helps you to feel full, moving slowly through your body. Your body quickly processes simple carbs into sugar, causing blood sugar spikes and plummets, which bring hunger and tiredness.
Whole foods and the fiber they contain can actually help you lose weight, specifically belly fat.
Adding these practices into your daily routines will help you maximize fat burn. When you make these habits, you can see your weight loss steadily continues. And steady weight loss is more healthy and sustainable than crash diets.
So, find the right balance between maximizing fat burn, with a sustainable and healthy diet, coupled with regular exercise, and our fat burning tips for weight loss that lasts.