To start, the most effective ways to boost your caloric expenditures and reduce your body fat are through exercise and movement. It might seem like a no-brainer that getting regular exercise helps burn fat and reduce weight.
Adding more muscle through lifting weights and doing other endurance exercises may also help burn fat, particularly if you are dieting as well. Strength training (or weightlifting) is another good way to burn fat, since it helps increase muscle mass and metabolism. Bottom-line Strength training, whether it is done with weights, yoga, or another form of resistance training, is an excellent way to reduce unhealthful belly fat (the type that surrounds organs), build muscle, and burn more calories when you are resting.
Adding more protein to your diet can also help to increase your metabolism, so that your body burns more calories during the day. Diets rich in high-quality protein can help you lose fat by encouraging fullness (the sense of being full), helping you maintain lean muscle mass as you shed fat, and increasing thermogenesis (the burning of calories by digestion) caused by your diet. By eating a proper blend of good fats (20-30%), lean proteins (25-40%), and complex, low-glycemic-index carbohydrates (40-50%), Dr. James says that you can support this biochemistry, encouraging your system to not only burn fat, but to also provide more attention and energy throughout your day, and to do so in a more consistent way.
That means staying away from sugar, which slows down your metabolism and builds up your fat-storing machinery, says Dr. James. Eat and drink fewer calories than you burn, and you will begin to break down fat deposits for energy. If you eat more than you burn, you get all of your energy needs from eating, so you do not accumulate or break down fat. When it comes to losing weight, burning more calories is the key, not necessarily using more fat to fuel yourself.
The more we let our bodies burn fat as energy, the better at it is metabolizing it, burning off both the excess fat we may store as well as fat that we consume for energy. The body will expand fat cells, as well as fat cell size, to fit excess energy from a calorie-rich meal.
Exercise while fasted may help you burn more fat, since the body will be relying on stored sources of energy (fat) instead of stored carbohydrates. For higher-intensity exercises, like fast-paced running, the body will be more dependent on carbohydrates as a fuel source rather than fat. Working out at lower intensities is not necessarily bad, but will not strip fat from the body any more, unless you are burning more calories than you are eating. If you are lifting at higher intensities, you may actually increase your afterburn, or the calories burned following the workout.
Then, once you are done working out, exercise helps your muscles to be more insulin-sensitized, which leads to easier fat burning over the long haul. Getting exercise in a certain window of time enhances your bodys ability to burn more fat, increasing fat metabolism, improving blood sugar and insulin sensitivity, and decreasing fat accumulation. Research shows certain types of exercise — done in certain windows of your day — are most effective at burning body fat.
One study found that resistance training for 10 weeks can increase your calorie burning during the off-hours by 7% and decrease body fat by 4 pounds (1.8 kg). The Bottom Line Just 20 to 40 minutes a day of aerobic activity, such as running, may help jump-start your fat loss.
The basics of fat loss operate on those 3 factors, and the good news is you can optimize these using time and specific exercises to maximize weight loss efforts and burn fat. You need to combine turning your body into a fat-burning machine with a sustainable caloric deficit around 500 calories (depending on the person). Combining having your body act like it is supposed to, with a slight caloric deficit, can result in fat loss that is effortless, without the need for a consistent hunger. Eating too few calories, by contrast, causes your body to breakdown muscle tissue and store fat, lowering your metabolism and making it harder to lose any more weight.
If you want your body to use fat as its fuel source rather than carbohydrates, eat more fat and fewer carbohydrates. By cutting out refined carbohydrates from your diet, you will be able to decrease fat accumulation in your body. On your lower-intensity days, burn fat without losing muscle by really keeping the workout intensity down, and by avoiding carbohydrates, particularly simple carbohydrates. When trying to lose fat and gain a little muscle to remodel the body, it helps to look for simple tricks that cut out calories or burn them.
There are easy ways that you can modify your lifestyle in order to lose fat, like changing up your diet and making sure that you are eating the right types of foods. While it is true there is no magic bullet, or magic potion, that will spur a healthful, fast burn, there are, however, proven science-based methods to help personal training clients burn fat rather than muscle while working out, as well as afterward. Breaking fat deposits and losing weight involves months to years of dedication and motivation, but at the heart the process is simple; in order to lose weight, you must engage in more activity and consume fewer calories than you burn.
When you switch to burning fat for energy, you eat tasty foods, you become and remain lean, you are energetic, you look good, you feel good, and you are confident. Not only do you lose weight, but you are full of energy throughout the day, not reaching for caffeine, nicotine, or sugar to keep you going. Once you are burning fat for energy, you will soon experience the benefits of sustained energy levels, feeling real hunger (every 12-24 hours), losing body fat, and no more being slave to hunger.
When you work out, your levels of growth hormone, adrenaline, and testosterone are increased, which allows stored fat to be used for energy. Energy that would have been stored in fat tissue is redirected by exercising to aid the growth and repair of lean muscles.
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