Burn Fat in a Healthy Way

01.06. 2021

Whether you're doing it for your overall health or just want to lose weight for the summer, burning excess fat can be quite a challenge. In addition to your nutrition and exercise, there are numerous other factors that can affect weight and fat loss. Fortunately, there are many simple steps you can take to burn fat quickly and healthily. Burning fat made easy! Here are some of the best ways to burn fat and just healthy to promote weight loss.

Burn fat through strength training 

Strength training is a type of exercise that requires muscles to contract against resistance. It builds muscle mass and increases strength.

In most cases, strength training involves lifting weights to build muscle mass over time. Strength training has several health benefits, especially when it comes to burning fat. By building muscle mass, calorie consumption increases at the same time, creating the potential to burn more fat. Resting energy expenditure is increased and by maintaining a healthy calorie deficit, you can burn or reduce more fat.

Bodyweight exercises, lifting weights or using fitness equipment are some easy ways to start strength training.


Burn fat through a high protein diet  

Less hunger

Your weight is actively regulated by your brain, specifically in an area called the hypothalamus. In order for your brain to determine when and how much to eat, it processes several different types of information. Some of the most important signals to the brain are hormones that change in response to food intake. 

Higher protein intake actually increases levels of satiety hormones while lowering levels of the hunger hormone ghrelin. By eating more protein and fewer carbs and fat, you reduce the hunger hormone and increase several satiety hormones. This leads to a significant reduction in hunger pangs and is the main reason protein helps you lose weight or burn fat. 


Increased calorie consumption

Due to the high thermic effect and various other factors, high protein intake tends to boost your metabolism. It causes you to burn more calories around the clock, even while you sleep.

High protein intake has been shown to boost metabolism and increase the number of calories burned by about 80 to 100 per day. By burning more calories, high protein diets have a "metabolic advantage" over lower protein diet. Try to include a few servings of high-protein foods in your diet each day to boost fat burning. Some high-protein food examples include meat, seafood, eggs, legumes, and dairy.

Eat more healthy fats

Although it may seem counterproductive, increasing your intake of healthy fats, but it can actually help prevent weight gain and keep you feeling full. Fat takes a while to digest and can help slow stomach emptying, which can reduce appetite and hunger. A lifestyle high in healthy fats from olive oil and nuts is associated with a lower risk of weight gain compared to a low-fat diet. Unhealthy types of fat, in turn, contribute to increasing body fat percentage. Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that can have a positive effect on fat burning.

Remember, however, that healthy fat is still high in calories, so moderate the amount you consume. Instead of eating fatter overall, try exchanging the unhealthy fats in your diet for these healthy types of fat.


Cut out sweet drinks 

Replacing sugar-sweetened beverages with some healthier varieties is one of the easiest ways to increase fat burning. For example, sugar-sweetened drinks like soda and juice are full of calories and have little nutritional value. Alcohol is also high in calories and has the added effect of lowering your inhibitions and increasing the likelihood of overeating. Limiting your intake of these drinks can help reduce your calorie intake and keep your waistline in check. Instead, opt for calorie-free drinks like water or green tea. It contains caffeine and is rich in antioxidants, both of which can help increase fat burning and improve metabolism. If you want to drink juices, then reach for juices that don't have added sugar in them. Nectar in particular has a lot of added sugar - which you should avoid at all costs.


Burn fat through fiber intake

Soluble fiber absorbs water and moves slowly through the digestive tract, making you feel fuller. Fruits, vegetables, legumes, whole grains, nuts and seeds are some examples of high-fiber foods that can promote fat burning and weight loss.


Cut back on refined carbs

Reducing your intake of refined carbohydrates can help you lose extra fat. During processing, refined grains are stripped of their bran and germ, resulting in a final product that is low in fiber and nutrients. Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger. Diets high in refined carbohydrates are associated with increased fat levels.

Conversely, diets high in whole grains are associated with lower fat content and body weight, as well as lower waist circumference.

For best results, reduce your intake of refined carbs from baked goods, processed foods, pasta, white breads and breakfast cereals. Replace them with whole grains like whole wheat, quinoa, buckwheat, barley and oats.


Burn fat through HIIT

High-intensity interval training, also known as HIIT, is a form of exercise that combines quick bursts of activity with short recovery periods to keep your heart rate elevated. Studies show that HIIT can be incredibly effective at boosting fat burning and promoting weight loss. HIIT can also help you burn more calories in less time than other forms of cardio.

For an easy way to get started with HIIT, try alternating between jogging and sprinting for 30 seconds.

More about HIIT here.

We, from the Clever fit Kotva hope to have helped you with this article and wish you a lot of fun while exercising.