Excess fat in the body is quite challenging and can affect social and emotional life. Therefore, one has to find ways to burn fat fast in order to prevent himself or herself from diseases that might be caused by excess fat.
The good news is that excess body fat can be burned when proper and healthy physical exercises, lifestyle and diets are properly checked.
There are variety of ways that can be used to burn excess fat fast,
Among others, here are the best ways to loss weight fast and promote your health:
1. Avoid taking too much Sugar
Sugar contains no nutrients, minerals and vitamins. only high amount of calories, and hence extra care has to be taken when adding it to the diets.
In one study, sugar was found to block a hormone called leftin.
This hormone is responsible for sending signal to the brain that you are full and you should stop eating. So, when the normal physiological function of leftin is tempered due high consumption of sugar, you will find yourself taking calories more than the normal amount required by the body, and this leads to serious physiological problems like insulin resistance, Diabetes and hypertension which increase the chances of fat accumulation and obesity.
Taking too much sugar not only increases body mass but was also found to cause skin ageing.
According to one study, from scientists of Leiden University Medical Center in Netherlands, they found that sugar causes wrinkles after measuring the blood sugar levels of 600 men and women aged between 50 and 70.
The perceived age of every person rose by five month for every increase of 1mm/ litre of blood sugar
It was also found that foods with high glycemic load like sugar and refined carbs causes acne on the face and general body.
In one study from Australian men demonstrated that those who took a diet with a low glycemic index saw a great reduction in overall acne.
Sugary drinks cause an 83% increase in developing type II diabetes.
In one study of 91,249 women showed those who consumed 1 sugar sweetened beverages a day had an 83% increased risk of developing II diabetes compared to those who had only 1 a month.
2. High Protein DietsOne of the fastest way to get rid of excess body mass or bad cholesterol is to add high protein diets to foods. Consider adding beans, fish and dairy milk to your diets as a source of proteins.
Research demonstrated that eating more high-quality protein is found to lower abdominal fat accumulation.
Several studies showed that eating food containing high protein diets help to regulate metabolism of glucose in a proper way and hence increase chance of reducing excess glucose in the body which may lead to excess fat accumulation in the body.
Incorporating proteins rich foods into your diets was found to reduce calories intake which in turn helps in reducing excess body mass.
While choosing proteins, you still have to be extra careful about red meat and proteins that are refined. These proteins are sometimes modified to maximize market benefits while forgetting the health risks that these products might cause to the end users.
Proteins that are modified sometimes lack the vital ingredients and increase apatite, which make the person to eat more of it.
And also this may affect the proper function of brain by deactivating leftin.
While adding proteins to your diets go for proteins like lean meat, fish, dairy milk and legumes like beans.
3. Engage in Healthy SleepWhy did I say healthy?
Yes, despite know that lack effective sleep can increase the chance of excess body mass likewise too much sleep can also affect the rate of metabolism in many ways.
According to expert having an affective and healthy sleep can help lower significantly the amount of bad cholesterol in the body.
Do not tress yourself by going to bet late and and walking up early. That way you are activating the stress hormone, which also increases the chance of insulin resistance.
When insulin is resistant, that means more glucose be will available in bloodstream.
This inturn leads to increase in excess body mass or fat accumulation.
Several studies have been linked to the effect of sleep on Body weight gain.
In one study by, 68,183 women who slept five or fewer Hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night .
In another study conducted by Trusted Source showed that better sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program.
Changes in hunger hormones, increased appetite and a higher risk of getting excess body mass may be caused by lack of a heathy sleep, according to one study.
Although everyone needs a different amount of sleep, most studies have found that getting at least seven hours of sleep per night is associated with the most benefits when it comes to body weight.
4. Participate in Healthy Physical exercises
You need to burn more calories and bad cholesterol fast while improving your body, then you must consider participating in healthy physical exercises like Burpee, squat, mountain climber and kettlebell.
i. BurpeeAnother effective way to burn fat fast is to involve in healthy exercise like Burpee.
This exercise involves Standing with your feet shoulder-width apart. Then your body will be lowered till your palms rest on the floor about shoulder-width apart. Afterward, you need to Kick your legs backward into a pushup position, perform a pushup, and then quickly reverse the movement and perform a jump while you are standing.
The squat is an effective body exercise that strengthens and tones the lower body. This also an physical activity that you may consider adding to your weight loss journey.
The squat is an effective body exercise that strengthens and tones the lower body. This also an physical activity that you may consider adding to your weight loss journey.
The exercise is simple and does not require any equipment to be perfumed.
But before perfuming squat you need to have medical check up or know your medical status. Because many women with pelvic problems who performed this type of exercise experienced increase of their medical problems.
Squat is quite beneficial. After burning your excess fat, it helps build your hip mobility, strength and muscles.
To do this exercise, you need to Set your feet shoulder-width apart, with your toes slightly turned out. Then Pull in your lower abs, and keep your eyes forward.
By Keeping your heels flat on the floor, Slowly bend at the knees and drop your hips to lower your body.
Then at the bottom of the exercise, stop for a while and strongly push back up to the starting position, while watching the descent.
Then repeat this several processes several times as you required.
iii. Mountain ClimberAnother great exercise that you may consider adding to fat burn goal journey is Mountain Climber.
The exercise is done by assuming a pushup position with your two hands beneath your shoulders and then your body forming a straight line right from your head to your heels. Then, this will be your starting position, and by lifting your right foot off of the floor, drive your right makes your knee to be driven towards your chest. When your knee is driven to your chest, then tap the floor with your right foot and then return to the starting position. Then be repeating each step while alternating your legs.
iv. Kettlebell SwingIf you are looking for an exercise that helps you with a fast result to weight loss journey, then kettlebell swing will be a great choice.
To do this exercise, you need to bend your hips and then hold a kettlebell with both hands at arms length down in front of you. Rock back slightly and snap the kettlebell between your legs.
Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Reverse the move between your legs and repeat.
5. Drink A Lemon Water Every Morning
Drinking a lemon water for about two months was to significantly found to burn excess fat.
Lemon is high in nutrients, minerals and antioxidants which fight against reactive oxygen species.
The world healthiest foods demonstrated that 0.25 cup of lemon juice is rich with 31% daily recommended vitamin C, with additional 3% folate which is good for the heart and 2% potassium which balances blood pressure.
According to one study conducted by Bright Side, she found that there was a significant decrease in her body weight by 20lb after drinking lemon water for 3 days.
6. Consume More fruits
The fruit is an edible sweet part of the tree, similar to the fruit with the seed, it develops from the flower ovary. It is also used in certain techniques for certain sweets or sweet vegetables.
Fruit is one of the most important organs of the plant, so it contains the right amount of vitamins, healthy fiber, minerals and antioxidants.
Fruits are rich in natural sugars and adding fruits to your diet will help you to replace the sugar or calories you need in your diet as fruits contain the right amount of fiber.
Here are some sample fruits that can help you shape your waistline:
Apples contain a large amount of antioxidants and dietary fiber. It is rich in flavonoids and beta-carotene. These phytochemicals compounds found in apples have been medically proven to enable metabolism and burn excess fat in the body.
Dietary soluble fiber in apples help absorb water from the tract and form a gel. It helps to reduce the rate of digestion and pushes the gel through the intestine without any friction.
It reduces the amount of water, which also reduces weight.
ii. TomatoTomato encourages the production of amino acids called carnitine, an organic molecule that plays an important role in regulating fatty acids and energy metabolism. Tomatoes contain a compound called 9-oxo-ODA that helps reduce lipids in the blood, preventing further weight gain and abdominal fat.
iii. PeachesPeaches are rich in dietary fiber. 1.6 grams of fiber per 100 grams of pitch. Fiber increases the amount of feces that stimulates smooth bowel movement and digestion. Healthy digestion is essential for stimulating weight loss metabolism. Fiber helps keep the body full for a long time. It contains only 39 calories per 100 grams of pitch, making it one of the best low-calorie fruits in the diet.
A bowl of strawberries can help burn body fat. Strawberries are rich in fiber, which not only controls digestion, but also helps in controlling type 2 diabetes, as fiber helps absorb sugar in the blood and help you in your weight loss planning. You can use them to add grain flavors and even incorporate them into smoothies.
Did you know that 94% of watermelon is just water? Watermelon is also a negative-calorie fruit, a fruit that burns more calories than it consumes during digestion. If you need a quick result in your weight loss journey, then, you may consider adding watermelon in your diets. Eat juice, add smoothies and say goodbye to stomach fat.
Watermelon is also a negative calorie food.
Pineapple is also rich in burning fat fiber. It contains an enzyme called bromelain that is characterized by anti-inflammatory. This enzyme helps in protein metabolism which helps to reduce belly fat.
Avocado is also rich in fiber, allowing you to fill in for a long time and suppress your habit of eating too calories foods. Avocado is one of the best sources of monounsaturated fatty acids and good for your heart health.
They are the ideal superfood for a "low-carbohydrate, high fat" ketogenic diet.
In a carbohydrate based diet, carbohydrates are converted to glucose, which is the source of the body's use as the primary fuel. The principle of a ketogenic diet is to get your body into a glycogen deficiency and maintain a mild ketosis state, which starts to burn fat for energy.
Orange has zero fat, low calories, and is a rich source of antioxidants, making it one of the best fruits of weight loss. It is advisable to make the whole fruit better than the juice to make most of the fiber content.
7. Consume More Vegetable
Substituting your high calories diets with vegetables will be a good step to carving your excess fat.
They are high in dietary fiber, irons, water and low in calories. Unlike those foods with high index like sugar that will make you to More than your eating capacity, vegetables make you feel full while providing you with the essential vitamins, nutrients and minerals.
Majority of the people think that eating food with high calories will make them feel satisfied but according to one study between 20 obese and nonobese, each participant was allowed to eat food as much as the participant want over a five experimental day with the food alternating between low glycemic index and high glycemic index.
It was found that the participants only ate half of the low calories density when compare to the high energy density food.
This shows that eating foods with high calories is not the best option to make feel satisfied but eating the right foods which contain the right nutrients.
The fibers in vegetables are soluble and absorb water, which move through the digestive tract slowly, helping you feel fuller for longer.
Vegetables like cabbage, salad, spinach, carrots, green beans, and cucumber are good vegetables for monitoring bodyweight, while additionally helping you to improve your health.
9. Stop or Reduce taking Processed Grains and Replace Them With Whole Grains
Another way to get rid of body fat is to stop or reduce taking processed carbohydrates.
Because refined carbs lost all their essential nutrients such as fiber, vitamins and germ during processing which increase their glycemic index.
Several studies showed that diets ranked high with glycemic index tend to increase glucose level, insulin resistance and cholesterol accumulation.
For a better weight loss journey, consider replacing refined grains with whole grains like wheat and oat.
10. Include Foods in your diets that Help Improve the Activities Of HormonesIncluding dietary foods in your diets that will help improve the physiological functions of hormones like leftin, insulin and thyroid hormone is good step to your weight loss goals journey.
For instance, deficiency in iron was found to lower the secretion of thyroid hormone.
One study showed that hypothyroidism is associated with risk of water accumulation in the body, fatigue, insulin resistance, impaired metabolism and body weight gain.
So adding diets rich in irons will help reduce your body.
Some foods with reasonable amount of irons are vegetables, beans, seafoods and poultry.
Increase consumption of refined carbs and sugar is found to block the activities of hunger hormone and increase insulin resistance.
Therefore, cutting down diets that can affect the normal physiological functions of hormones is a great way to burn body fat fast.
11. Use Of Probobiotics
Studies examining the relationship between probiotics and the body suggest that probiotics may play an important role in the management of metabolism.
For millions of people who want to live healthier and healthier lives, these potential benefits are welcome news.
In a study at Imperial College London, scientists looked at how rats fats bile acids - fat-emulsifying acids - with and without probiotic therapy. Mice with good "digesting" bacteria absorb nutrients differently, leading scientists to believe that probiotics affect fat absorption. A separate Japanese study found that probiotics helped mice on a high cholesterol and fat diet.
In a promising study on the subject, the Stanford University School of Medicine has shown that probiotic supplements can help abdominal patients lose a larger percentage of their weight after surgery.
According to current theories, saturation with probiotic therapy plays an important role in reducing patients' nutrition and satisfaction and thus weight loss.
How do probiotics affect weight loss? Recent theories suggest that probiotics help the body absorb more nutrients, which can lead to a feeling of satisfaction. Because the body can combine fewer nutrients with the same amount of nutrients, people who take probiotics tend to quit eating faster, which leads to weight loss.
This work is very promising for scientists to explore the potential use of probiotics. Much research is needed to determine the true nature of the relationship between probiotics and metabolism, but preliminary results are promising.
In the meantime, consumers with limited but useful knowledge can test this futuristic theory, conducting their own practical research using chewed probiotic preparations without the need for a lab. It does not require refrigeration and is available in many formulations.
12. Following Healthy routine Diets
Another effective way to burn fat fast is to follow a routine.
Following a routine a diet like including eggs, green tea and apple in your breakfast, lunch and dinner for 3 days will help you so much on body fat burn journey.
Eggs contain Vitamins like B2, B5, B6, B12, A, D, E and minerals like calcium, selenium, phosphorus, zinc and folate. Egg lowers the risk of heart stroke, increases the level of good cholesterol.
For breakfast, drink a cup of green tea without sugar and eat 2 tomatoes with boiled eggs.
And for lunch, eat two eggs white with one Apple and snack then drink one cup of green tea.
While for dinner you can eat your favorite vegetables like cabbage, spinach or carrots which must be steamed before use. Then drink one cup of green tea without sugar.
Then the following day, in the morning drink a cup of unsweetened green tea with two boiled eggs and one banana.
Then during lunch, take two white eggs and 4.2 ounces of chicken with with one cup of unsweetened green tea.
And lastly for the day two, during dinner you need to include a pieces of rusk, four ounces of cottage cheese and cup of low fat milk.
And for day three, drink one glass of toma juice and two boiled eggs in the morning with two eggs white and 4.2 ounces of cooked red meat.
While during the lunch, drink one cup of unsweetened green tea with two eggs white and 4.2 ounces of cooked red meat.
While during the dinner, eat green salads, two baked potatoes and one cup of green tea without sugar.
Why green tea is included in this Routine diet?
Green tea contains bioactive elements flthat fights against reactive oxygen species, malignant cells growth, and skin ageing.
Green tea increases brain performance thereby improving learning and understanding.
Green tea burn body fat fast.
Green tea also reduces The chance of cancer.
Green tea reduce the risk of dental infection.
It was also found to decrease the chance of cardiovascular diseases.
Green tea decreases the risk of type two diabetes.