Burn Fat Fast
Nobody starts out wanting to be overweight. It just creeps up on you. Unfortunately, it is never a great place to be. It puts at risk of developing severe health conditions such as diabetes, high blood pressure, heart diseases, and even stroke.
The sad Truth is that shedding those extra kilos is never easy. According to the Australian Bureau Of Statistics, an estimated 67% of Australian adults are overweight. It requires commitments and a lot of hard work. However, it is not impossible. Here are 10 ways to lose weight and burn fat fast.
1. Cut Back On The Carbs
If you are trying to drop those extra kilos, you need to reduce your refined carbs intake. Nobody is saying all carbs are bad. These macro nutrients are a vital source of energy for the body. However, if you are struggling with your weight, it means you are consuming more energy than you need.
The surplus is stored in the form of fat, usually starting from the belly. The bran is removed from the grain in refined carbs. The final product is often low in fiber and nutrients. Studies have shown that a high intake of these processed carbs causes spikes and drops in the blood sugar levels. When this happens, you often feel hungry, eat more, and impede fat loss attempts.
2. Strength Training
Cutting back on your food helps you avoid gaining more weight. However, it doesn’t do much for the body fat you already accumulated. For this, there is no shortcut. You must get involved in physical activity. Strength training is a form of physical exercise that uses muscle resistance to burn off the excess fats. In other words you need to hit the gym.
According to a 2008 study, high strength training increases your resting energy expenditure. It means that you will be burning fats even while resting. Who wouldn’t that? Other benefits of hitting the gym include muscle gain and increased stamina.
3. Take Up Cardio
As the name suggests, cardio refers to any exercise that targets the heart and lung muscles. It is more commonly known as anaerobic exercise. Healthier heart and lung muscles mean a lot more blood is pumped to the rest of the body. Improved circulation increases the availability of oxygen and other nutrients.
Other benefits include reduced blood pressure, fat loss, lower blood sugar, and aids in getting rid of that stubborn belly fat. The good news is that cardio if often less intensive than strength training.
Research has shown that just 40 minutes of anaerobic exercise a day is enough to burn fats and reap other benefits. It can be anything from jogging, swimming, and biking.
4. Get More Sleep
Yes, getting sufficient sleep helps with weight loss. The longer you stay up at night, the more likely you will raid the kitchen for a snack in the middle of the night. These are calories that are not helping in your course.
Lack of sleep also dulls the frontal lobe of the brain; it impairs your decision-making, and it will be like waking up drunk. You won’t make great food choices in this state. Lastly, when you stay up late, the brain doesn’t get the rest it needs. You will wake up feeling tired.
The pleasure center of the brain will be looking for something to lift the mood. A latte or junk food is the go-to option for a dopamine fix. So, squeeze a few extra hours when you can and get some sleep.
5. Stick To A High-Protein Diet
Everybody knows that proteins help build body tissues. They are an excellent option for those looking to make some muscles. What you may not know about proteins is that it enables you to stay fuller for longer.
A portion of high a protein meal will get further than a similar serving of say legumes. This will help minimise those cravings in between meals. In the end, you will consume fewer calories in a day. Common high protein foods include meat, eggs, dairy products, and seafood.
6. Drink Healthy
In addition to eating healthy, you must watch what you drink. Your favorite drinks also need a second look. Sweet beverages like soda and juice are out; the same goes for alcoholic beverages. These drinks are packed with empty calories that will not help you lose weight. Coffee, tea, and water make the healthy list.
The caffeine found in both coffee and tea boost your metallic process helping you burn more fats. It also helps in the breakdown of fatty acids. Whenever you feel hungry between meals, try water, tea, or coffee instead. It could you lose weight fast.
7. Fill Up On Fiber
Eating more fibers is another excellent way to stay full for longer. As the fibers move down the digestive tract, it absorbs water slowing down the process. It helps you feel fuller for a longer time. You are less likely to snack when you are full.
According to a study, increasing your fiber intake by 14 grams a day can reduce calorie intake by 10%. That’s not all, that simple change is enough to help you lose two kilograms in four months. High fiber foods to try include fruits, vegetables, legumes, and nuts.
8. Give Probiotics A Try
Probiotics are a group of microorganisms that are beneficial to your health when consumed. Not all bacterial are harmful. Your body needs a healthy dose of certain strains for functions such as digestion. For instance, the human body cannot digest fibers. It’s only with the help of these helpful bacteria that the fibers are broken down into fatty acids.
Secondly, probiotics help inhibit the absorption of fats. This helps your body harvest fewer fats from food. Probiotics are commonly found in fermented foods such as yogurt, kombucha, kefir, and pickles. You can also get them through supplements.
9. Eat Healthy Fats
It seems like a contradiction, but increasing your intake of healthy fats helps you lose weight. However, you should know that not all fats are created equal. There are bad fats, and then there are healthy ones. Trans fats are commonly found in meat and dairy products.
Eating more healthy fats slows the process of emptying the stomach. Don’t go overboard as even these healthy fats are high in calories. You can take two or three tablespoons of coconut oil or soybean oil to your meal. Other alternatives include avocados, nuts, and olive oil.
10. Try Weight Loss Products
Health and weight loss supplements present another alternative for people seeking to lose weight fast. These dietary supplements are designed to complement daily nutritional needs. Common supplements contain amino acids, probiotics, enzymes, herbs, and animal extracts.
Although these supplements are available over-the-counter, it is essential that you consult with your doctor. More importantly, you should find out more about each supplement, including ingredients and the manufacturer.
Get Started Today
Hopefully, these tips help you in your quest to lose weight. The industry has been infiltrated with a lot of unscrupulous individuals. These people promise quick solutions that don’t have a scientific basis. The bitter truth is that losing weight takes time and hard work. There are no shortcuts to success.
Don’t be among the many people who give up on your health and weight loss goals. Many more never even get started. Start small and work your way up. Keep at it, and you will reap the health benefits.
Please leave a comment as I would love to hear your weight loss story, or if you have any questions please ask. Thank you 😉
Shawn founder of Weight Loss Pro