People tend to say with years it´s harder and harder to lose some weight or burn fat faster. When it might be partly true, it is still possible to lose it, you just have to be more careful what you eat and how you exercise. Here are the best 12 ways to burn fat faster.
How to burn fat?
1. Reduce calories intake gradually
I´m super against drastic diets! A person living on 1 apple a day is a total nonsense! You´re doing more harm to your body than good. By reducing fat, the huge calories cut at once won´t help. On the other side, this will put your body into starvation mode, reducing your metabolism and making it more difficult to burn the fat. To avoid this problem, try gradually decrease the calorie intake every week or two.
2. Train with weights
Some studies show that lifting weights burn fat faster than any other aerobic exercise. The difference is that after weight work-out your body is burning fat even after the exercise whereas aerobic exercise keeps your body burning fast only during the activity. Many women have an idea that lifting weights build up too much muscle and that´s why they avoid that. In fact, the more muscle your body has, the more calories you burn each day.
Your body needs protein to maintain lean muscle. Your metabolism gets fasteronce you increase protein intake, which will maintain your muscle mass and it will help you with fat-burning. If you don´t like to eat much meat or you´re a vegetarian, eat more nuts (balance it though since it has too much fat), eat plain greek yogurt or increase intake of following vegetables with higher mount: mushrooms, kale, spinach, brussel sprouts, broccoli, peas, etc.
4. Eat more healthy fat
Eating good fats will help you build muscle, lose fat and recover faster from your workouts. Eating healthy fats is also good for your heart.In fact, good fats—such as omega-3 fats—are essential to physical and emotional health. The following are really great sources of good fats: Fisch (salmon, tuna), nuts, egg yolks, tofu, avocado, peanut butter, olive oil, etc.
5. Keep moving throughout the day
This is kind of obvious, I know! But it´s worth to mention it. We keep forgetting to move, especially when we have a sedentary type of job – like I do! Sitting more than 4 hours in a row drastically slows down your metabolism and fat burning. Jus don´t forget to do small movements even if you have to stay in one place for several hours – stretching, doing some easy exercises will help out your body.
6. Drink cold water
A German study shows that drinking about 6 glasses of a cold water helps to increase your metabolism. This happens because your body has to work more to heat the water to body temperature.
7. Spice up your meals
Adding red pepper to meals kicks-up fat burning. Capsaicin is a compound that gives hot peppers the heat which can cause a small increase in metabolism. Even if you don´t like too spicy meals, adding a tiny bit of it every now and then helps you to speed up your metabolism.
8. Go organic
Not everyone can afford to pay extra for organic vegetables and fruits but it may be worth it. Some studies show that there were about 15 chemicals and pesticides found in veggies and fruits. Pesticides can really cause weight gain. These are the items that were found to have highest amount of pesticides: Apples, strawberries, peaches, nectarines, cherry tomatoes, potatoes, etc.
9. Drink green tea
Nothing new, right? If you´re more a coffee lover, have a black coffee in the morning, but then switch to couple of cups of green tea throughout the day. It won´t take long until you get used to. Warning: select high quality green tea leaves from specialised tea stores. The more quality pure tea, the better! Sometimes I pay even €12-15 per 100g of green tea.
10. Do high intensity exercise sessions
Alternating a brief period of high intensity exercises with short rest periods. High-intensity aerobic training is more effective at reducing overall body fat than any other type of exercise. You can jump a rope, do slow cardio with high-intensity intervals or any other high-intensity interval trainings.
Foods like apples, watermelon, oranges or tomatoes contain a lot of water and are therefore easy to digest and help your body to burn fat and calories.
Do you have more ideas? Anything that is missing and is helping you to lose fat faster? Just drop me an email at firstname.lastname@example.org and I´ll be glad to add your input in here 🙂
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