There are many products, programs, and fad diets that are constantly advertised as the fastest and easiest ways to shed excess body fat. Some of these diets are actually a quick way to lose weight, but in most cases the effect is short-lived. If you are looking for a valid long-term solution, there is no healthier or more effective way to burn fat than getting into the habit of eating the right foods and exercising regularly. Getting used to following a diet and exercise program designed to burn fat takes time and willpower, but the results—a healthier, leaner body and perhaps a longer life—will be worth it.
eat a healthy diet
Determine the daily amount of calories you should eat. Many people eat more calories than their body can burn. When this happens, the body stores those calories as fat for future use. The first thing you must do to eliminate excess fat, therefore, is to stop eating more than what your body needs.
Here’s an easy way to find out the approximate number of calories you need to eat to achieve your desired weight: Start by writing down your desired weight in pounds (1 kg = 2.2 pounds) and multiply it by 12. Subtract 2 units for each year you are. above 20 (in most cases, the metabolism starts to slow down around that age). Add 10 percent of the result (or, what is the same, multiply the result by 1.1) to take into account the calories that the body needs to maintain good function. The final figure is roughly the number of calories you should eat each day.
For example, if you are a 34-year-old man and want to achieve a weight of 145 pounds, you would do the following calculations: 145 (desired weight) X12=1740. 2X14 (years over 20)=28. 1740-28=1712. 1712X1.1 (for the daily functions of the organism)=1883.2. You should eat about 1,883 calories a day.
Please note that this method offers only a rough estimate. If you’re an active person who exercises often, you may be able to eat more. If you lead a more or less sedentary life, perhaps the calculated amount is excessive in your case.
Eat Less Once you know how many calories you should be consuming each day, you can start looking at the nutritional information on foods and monitoring what you eat. You can reduce your daily calorie intake in two ways: by eating less and by eating better. You will most likely need to do both. Here are a few strategies for reducing your total food intake.
Use small plates. A small plate does not fit as much food as a large one. When you finish what is on the plate, wait 20 minutes before repeating, since in that period of time the brain will be able to realize that you are actually full.
Use blue plates. Believe it or not, there are those who are convinced that the color blue decreases appetite.
If you have snacks between meals, choose foods that take time to consume, such as some peanuts in the shell. Another option is to eat with your non-dominant hand. Studies show that using your non-dominant hand slows down eating, which helps with weight loss.
Many people say that it is better to eat several small portions throughout the day than three large meals, since the body has an easier time processing calories in small doses. However, other recent studies suggest the possibility that this type of meal dosage may make it more difficult to burn fat. Dividing meals into numerous small portions increases insulin levels and, as a consequence, the body may find it difficult to burn fat cells, called adipocytes.
Reduce your intake of high-calorie foods. Avoid foods high in sugar, including fructose and syrup. Sweets and starchy foods also contain a large number of calories.
Sprinkling a little cinnamon on top of your coffee or oatmeal in the morning is a good way to stabilize your blood sugar, which can help curb your cravings for sweet foods.
Replace high-calorie snacks, such as potato chips, with lighter ones. Dill pickles, for example, are a great alternative to potato chips that you can grab when you feel like snacking. A slice of pickle contains only one calorie.
Eat foods that facilitate weight loss. There are many foods that promote weight loss, making it easier for the body to process fats, or reducing the desire to eat fatty foods.
Eat spicy foods. Some recent studies suggest that eating chili can help the body produce brown adipocytes, which consume energy, unlike white adipocytes, which store it and reproduce thanks to the consumption of carbohydrate-rich foods.
Drink coffee. The caffeine in coffee acts as a stimulant, increasing the speed of metabolism, and causing the nervous system to send a signal to the adipocytes that leads to lipolysis, the process of breaking down fat.
Drink green tea. Green tea also speeds up metabolism and helps the body burn fat.
Replace carbohydrates with protein. During the digestive process, the body is able to burn three to five times more calories from protein than calories from carbohydrates.
Eat healthy fats. People trying to lose weight sometimes think that they should eliminate all fat from their diet. However, cells actually need fat to stay healthy, and thanks to fat, the body knows when you’ve had enough. Therefore, you should not eliminate all fats from your diet, but rather avoid only saturated fats and try to eat foods rich in healthy fats, such as avocados, nuts and olive oil.
Take calcium. When calcium levels drop, the nervous system sends hormonal signals indicating that fat needs to be stored. Eating foods rich in calcium, such as low-fat Greek yogurt, will help you avoid fat accumulation.
Take more vitamin C. High levels of cortisol, a hormone related to stress, can cause fat retention. Eating foods rich in vitamin C, such as oranges and kale, helps prevent increased cortisol production. In addition, this vitamin is great for strengthening the immune system.
Drink plenty of water. If you become dehydrated, your body may start to feel hungry, increasing your appetite.
Water also takes up space in the stomach. Drink a large glass of water with every meal to fill you up earlier.
exercise to lose weight
Stay active every day. To burn fat, it’s important to get as much exercise as possible. However, most people don’t have time to go to the gym every day. Find a time in your daily routine to burn a few extra calories. Any physical activity you do, no matter how short, will count.
If your job doesn’t leave you time for exercise, get up and walk around the office. Also, you can go for a walk during your lunch break. Take the stairs instead of the elevator. Go to work by bicycle. Use gardening as an opportunity to get some extra exercise. Anything you can do to move around and spend less time sitting will help you achieve your goal.
Join the gym. The equipment of machines and accessories of the gym will allow you to get the most out of your training program, making this option a more efficient activity than going for a run around the block. In addition, many gyms offer classes or personalized training programs to help you stay motivated and achieve an optimal result according to your needs.
Go to the gym as often as possible, and try to stick to a regular routine. If you have time, the ideal is to train three times a week.
Practice cardiovascular exercises. Exercises to strengthen your core, like sit-ups, are best for building your core muscles, but to burn belly fat, you’ll need to do cardio activities like running, biking, swimming, etc. Anything that gets your heart rate up will burn calories.
Keep up the pace. Although cardiovascular exercise burns calories, high-intensity, intense-paced activities promote the release of growth hormones, which trigger the consumption of adipocytes for fuel and keep your metabolism revved up for several hours after you stop exercising, burning more fat.
Train with weights. Weight lifting and other strength exercises not only help build muscle and burn fat, they also increase insulin sensitivity, causing the body to more efficiently process glucose instead of turning it into fat.
Alternate between work zones, combining upper body exercises with lower body exercises. In this way, you will be able to exercise all the muscles with the same efficiency, without having to take such long breaks between series and series.
Try to do high-intensity activities before low-intensity activities, and repeat each set of the exercise program several times. In this way, you will burn the greatest amount of fat, since you will follow the natural order.
You can get the most out of weight training and cardiovascular exercise if you combine both activities. Some studies suggest that performing multiple weight lifts a few minutes before going for a run or bike ride increases the number of calories burned during a cardio session. Some people advise interspersing short cardio sessions with strength training sessions. For example, you can drop the weights for sprinting after you’ve been lifting for 15 minutes, then pick up the weights again to continue strength work for another 15 minutes, and so on.
Don’t start by lifting too much weight. Lift weights that you can grab comfortably, without straining your muscles too much, and increase the weight little by little. Otherwise, you could hurt yourself.
Do intervals. Intervals are training routines that consist of periods of intense exercise followed by short periods of rest. By maintaining a high level of intensity, the body is forced to release more oxygen than it receives. To compensate for the loss, the metabolism will speed up and stay at a high speed for a long time after the exercise session ends, so that the body can receive more oxygen.
Like high-speed cardio training, this method prolongs the body’s fat-burning process for a long time after the workout is over.
The most effective interval activities are those that work your entire body in one exercise, such as jumping by opening and closing your arms and legs, taking long lunges, hitting tires with a sledgehammer, and skipping rope. All of these activities should be performed as quickly as possible. After a few minutes of activity, rest for a minute, then do another interval.
Thoroughly work difficult areas. After you’ve been following a general exercise routine for a few weeks, you may find that certain areas of your body show more fat loss or more muscle gain than others. At this point, it is advisable to devise a specific routine to thoroughly work the areas that tend to retain fat despite training.
Some consider it advisable to dedicate different days of the week to exercising specific areas of the body. For example: on Mondays you can focus on your arms and chest; on Tuesdays, in the abdominals; and on Wednesdays, on the back and legs.
Be constant. Following an exercise program rigorously requires a lot of willpower, but if you want to burn fat and keep it at bay, you will have to do it, in addition to eating a proper daily diet.