Losing fat is not an overnight event, and there is no shortcut to it. You need to work hard for it, not just to look good but to gain a healthy body. However, strength training or workout to lose that belly fat may not be suitable for everyone.
If you want simple but effective ways to burn fat fast, read on. Not only that you will become fit with these tips, but you will also gain optimum nutrition.
1. Stay hydrated.
Water is necessary to burn fat. This fluid naturally suppresses appetite and reduces overall calorie intake. Drinking water also aids in flushing bodily wastes and staying at the right temperature. Hydration during a workout decreases the risk of having muscle cramps on legs or any other fatigue.
When the body is dehydrated, it’s difficult to control the body temperature. Also, the body won’t be able to metabolize carbohydrates or stored fats. So keep those bottles close and drink enough water for your body.
2. Reduce sugar intake.
Are you burning fat or sugar? Not only fats can be burnt but sugar too. When you’re irritable and always hungry after a few hours of eating, there’s a high chance that you’re a sugar burner. That means that your blood sugar increases whenever you eat high-carbohydrate food, and it triggers the release of insulin. This hormone then decreases your blood sugar but stores it as fat; it’s a fat-storage hormone! When your blood sugar becomes too low, you will crave more sugar or carbohydrates to be energized, and that’s a dangerous cycle.
Although sugar makes you fat, cutting it totally from your diet will not be helpful. Sugar is glucose which is the energy source of your body. It’s needed by your organs to function properly. You also can’t burn that fat without sugar.
To make sure you’re going to burn that fat, eat sugar, but the right kind and amount. Reduce the added sugars in your diet. They are the sugars that when eaten in excess can make you easily gain weight. They’re high-calorie food, and they have low nutritional value. Added sugars are on your cakes, cookies, pancake syrup, candies, fruit drinks and sugary drinks. Watch out.
3. Increase your fibre intake.
If you want a balanced and healthy diet, eat enough fibres. If you don’t want that belly fat, eat more fibre-rich food. It keeps you fuller for a longer period so you won’t need to go unnecessary snacking or eat a full meal again just a couple of hours after.
What’s also good with fibre is that it helps lower blood glucose and consequently insulin. You already know insulin, it makes you crave for high-calorie food. When increasing your fibre intake, make sure it’s gradual so you won’t get bloated.
4. Follow a high-protein diet.
Do you know that eating a high-protein diet is associated with a lower risk of belly fat? This diet also helps preserve muscle mass and metabolism during weight loss.
Protein is an important nutrient when trying to lose weight. Protein-rich food includes meat, eggs, legumes, dairy products and seafood. Increasing your protein intake will leave you feeling full. As a result, it will reduce your hunger and appetite, causing you to eat fewer calories without being too conscious about portions.
Additionally, the body’s metabolic rate increases with the consumption, digestion, metabolism and storage of proteins. This is known as the thermic effect, and it makes you burn fats even while sleeping.
5. Eat more healthy fats.
Not all fats are the same. Fats are also an important part of a healthy diet. Healthy fats like omega 3 can help you burn those harmful bad fats. They are also good for the heart.
Good unsaturated fats help you lower your disease risk and aid in the absorption of fat-soluble vitamins. They are present in nuts, seeds, vegetable oils (olive, canola, sunflower and soy), fish and avocados. If you are trying to lose your belly fat, eat more of these.
Meanwhile, bad fats are trans fats that, even when eaten in a small amount, can increase your risk of being sick. These fats can be found mainly in processed foods. They are also in your movie popcorn, french fries, doughnuts and margarine.
6. Avoid processed food.
Processed food is addictive to eat. It’s engineered that way. What’s more, processed food is very high in added sugars, calories and bad fats. This should be enough reason for you to avoid consuming lots of this food.
If you want to burn that fat fast, throw out all the processed food you can find in your pantry. This kind of food has chemical disruptors that may alter your body’s metabolism and cause it to deposit fat. They can also modify your satiety hormones, and all of these can lead to obesity.
7. Get enough sleep.
Having enough sleep matters when losing fat. Why? Because not getting enough of it can alter your hunger hormones and may give you a higher risk of gaining weight.
Sleeping early may be a bit difficult, but making it a habit will pay off. When you’re about to sleep, turn your phone off as it emits blue light. This light hinders the production of the hormone that controls your sleep-wake cycle, melatonin. You should also avoid caffeine before sleeping.
If you have tried everything you can think of and still are not losing weight it may be time to look into the benefits and bariatric surgery cost.