TIps to burn body fat quickly
Reducing body fat has many advantages and health benefits. Decreased fat may help improve or better manage chronic conditions (diabetes and high blood pressure) and even reduce the risk of cancer and heart disease.
Burning off body fat will make you feel better, have more energy and more motivation to stick to healthier behaviors (like exercising regularly).
Burning body fat can actually take time more than expected but it's advised to exercise patience and reach your goal but safely.
While it is tempting to go all in to try to lose fat faster, crash diet and intense training are never the best options because intense training would put too much strain on your organs and joints, especially if you're not used to being active.
And crash diet are hard to stick to that the initial body fat comes back when you realize you can't keep eating such small amount of foods,
So it's more better to keep your plan simple, realistic and effective.
The best way to reduce body fat rapidly is through the amalgamation of "diet", "exercise" and little lifestyle changes.
There are a variety of diets and exercise plan that promise fast weight loss and reduction of body fat.
Let's look at how we can fasten reduction of body fat through the afore mentioned ways;
DIET
Eat regular, balanced meals
It's important to eat regular, balanced meals. Skipping meals or going too long without eating can increase your hunger and make it more difficult to stick to diet plan.
Eating regularly helps keep your metabolism appropriate which supports the reduction of body fat.
When you skip meals, you can get too low on nutrients and you can also get too hungry which may cause you to overeat. You could try eating at least three meals daily and may need to add one or two snacks especially if there are four or five hours between a meal.
Avoid processed foods
When you're trying to loose weight and burn fat at a faster rate, you'll need to stop eating some foods that may prevent you from reaching your goal and one of those is "processed foods ".
Processed foods often contain many preservatives and artificial additives in addition to being high in calories and fat.
Try preparing your own meals, not only will you know everything that you're putting in, you'll also have control over it's preparation so as to keep the most nutrients.
Increase your protein intake
Protein provides your body with energy to burn calories, therefore a high intake of protein can help you burn body fat than other diet plans
Try including a rich source of protein in each meal and avoid fatty cuts of meat, choose leaner options (like poultry, low fat diary, legumes or lean beef). This will not only limit your fat intake but will also control your cholesterol.
Limit your carbohydrate intake
Carbohydrates are found in many different foods, so it's best to limit carbohydrates from foods like grain since the nutrients in the grain food group can be found in other foods.
You don't run the risk of missing essential nutrients by limiting this particular group.
Drink lots of water
Water is essential to the proper functioning of the body.
Adequate hydration is important when quick weight loss is your goal. You need to flush toxins through the body and water is a key factor to this process.
We're done with the first step, let's quickly look at the next one.
EXERCISE
Start your routine with a low intensity exercise
As you're getting started, you would want to ease into your workouts. Also studies have shown that you burn the most calories from fat at low intensity exercises.
Low intensity workouts will not cause your breathing to increase significantly, if you can carry on a conversation, then it's low intensity.
Your target heart rate for a low intensity workout should be around 40% of your MHR.
Anything from brisk walk to mowing the lawn can be a low intensity activity. Incorporate these into your daily routine for a week or two before moving on.
Try getting 20-30 minutes of lower intensity activity each day.
Include moderate and vigorous intensity workouts
Now you have a week or more of low impact workouts, you can start moving a bit faster.
Jogging or power walking is a great way to get into a moderate workout, bicycling on a relatively flat terrain is another good way.
Your target heart rate should be around 60% of your MHR and you should start noticing a quickening of breath and sweat after about 10 minutes.
Once you have started noticing that your moderate workouts aren't pushing your system hard, you can start ramping up to a more intense workout.
Running, rowing, cycling hills and most competitive sports such as basketball or tennis provide a vigorous workout.
This time, your target heart rate should be around 80% of MHR.
Do some work out during morning hours
If within your reach, try to work out in the morning. Some studies show that you burn more calories from fat in the morning before you've had your first meal.
Working out in the morning tends to lead to a higher level of consistency in exercise routines.
P.S - Exercising too close to bedtime can lead to difficulty falling asleep, as your heart rate will still be elevated
That's all with Exercise, now the last step;
LITTLE LIFESTYLYE CHANGE
Create a food journal
This journal will track the calories you take in as well as the calories you burn. Doing this will help guide your diet to maximize your fat loss and help you stay on track towards your goal.
For each day, track what time you eat, what you're eating and the approximate calories of what you ate.
On the same page, note what you did for exercise, how long you did it and how intense it was. Also write down the approximate number of calories burned.
Keep track of your weight for each day as this will help you track your overall progress and might give you the motivation to keep on going.
Manage stress
Studies have shown that low levels of chronic stress release more cortisol which may make it easier to gain fat tissue and harder to lose it.
Try journalling, listening to music, talking to a friend or going for a walk to help you de-stress and relax.
Managing stress wouldn't be only good for weight and body fat reduction but also for your mental and emotional well being.
Track your success
Keeping track of how much weight or fat you've lost is exciting and can be motivating for you to stay on track toward your goal.
Weighing yourself regularly will give you a perspective of your body fat reduction. When you lose body fat, your weight will decrease over time.
You can also measure your waist, thigh and arms to see how much fat you've lost in different areas of your body.
This three ways mentioned afore have proven to be the most successful routine if you wish to burn body fat or loose weight quickly.
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