Top 5 Ways to Burn Fat
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Gaining body fat is easy. Poor eating, lack of exercise, lack of sleep all lead to the potential of increased unhealthy body fat. Losing body fat and maintaining a lean muscular body doesn’t have to be hard. It’s a matter of change. Changing bad habits for fat-burning habits. Below is a list of five ways to start burning fat and help you maintain a lean body.
1. Weight & Resistance Training
Training with weights is not only for building muscle mass, weight training itself burns calories and helps promote fat loss. Weight training paired with aerobic exercise is more effective at reducing belly and body fat than just aerobic exercise alone.
Resistance training has shown to increase the number of calories your body burns at rest which can help preserve fat-free mass.
2. High-intensity Intervals(HIIT)
A high-intensity interval is a form of exercise where you alternate a brief period of high-intensity exercise with a brief rest. These quick, intense bursts of exercise are meant to raise your heart rate with a rest interval that could involve walking, a light jog, or stretching. Intervals are typically a 1:2 high-intensity-to-rest. For example, you can sprint for 30 seconds and walk for 1 minute and because of the high-intensity, your workout times are shorter usually just 10 to 20 minutes.
3. Cut Refined Carbs
Replace refined carb intake from pastries, white bread, pasta, and processed foods with whole grains such as oats, whole wheat, quinoa, barley, and buckwheat. The intake of refined carbs has been associated with increased belly fat while increasing the hunger urge as well as blood sugar level spikes and crashes. Whole-grain diets on the other hand have been associated with lower body weight, smaller waist circumference, and a lower body-mass index.
4. Adjust Your Eating Habits & Increase Protein
Replace larger meals with smaller meals spread out throughout the day. This will allow you to supply your body with the nutrients necessary to build muscle while reducing fat and preventing your body from kicking into hunger mode. Make certain to increase your protein intake to help speed up your metabolism and maintain muscle mass. Both of which contribute to fat-burning and as an extra benefit, eating high proteins such as meat, seafood, dairy products, and eggs are effective at reducing your appetite and burns more calories than when you eat fats and carbs.
5. Get More Sleep
A good night’s sleep can help prevent weight gain and help burn fat. A poor night’s sleep can result in your hormone levels going out of whack where your body starts clinging onto fats and sugars. So avoid late-night caffeine and prep yourself for a good night’s sleep of at least 7 hours.
These are five ways to get you on the path to burning and maintaining a lean physique. Other suggestions include increasing your water intake, eating healthy fats and carb-heavy meals as your first meal, add apple cidar vinegar to your diet, and increase iron intake. Maintaining healthy iron levels will allow your metabolism to work more efficiently and fight fatigue.