Human body is very adaptable. Years of eating fat and sugar-rich diet without any exercise or workout can lead to deposition of fat in the body. Fat has some areas of liking where it gets deposited. However, it also depends upon the gender. For example, in women, arm is the area where fat deposition is likely and in men, chest region accumulates more fat.
The process of getting rid of this extra accumulated fat can be a rapid one. This depends upon your own will and how much you want to stay in shape.
Burning fat requires a well planned diet and exercise. But there are also some miracle foods and drinks that help you lose weight faster. Garcinia Cambogia Dr Oz is one of the best supplements that prevents the storage of fat, suppresses appetite and burns stored fat.
Here are nine tips that can help you burn fat fast:
- Do not depend on your scale
- Slowly reduce your calories
- Change your calorie intake
- Use weights
- High intensity exercise with intervals
- Eat good fat
- Intake of low-carb food
- Increase proteins in your diet
- Eat smaller meals rather than a large meal
Do not depend on your scale
This is because while you are burning fat by doing exercise, you are also gaining muscle. How you look and how your clothes fit, tells you more about the fat you burn instead of the scale.
When you burn fat your scale is likely to show same weight that you had before doing exercise. This is because your body has gained muscle and you remain unaware of it that the weight is of the muscles and not of the fat.
Slowly reduce your calories
Large amount of calories should not be cut immediately at the onset of exercise or other means of burning fat such as by supplements like Garcinia extra.
If you cut large amounts of calories all at once, it will cause starvation. This leads to a decrease in metabolism and burning fat will become more difficult. Therefore, to prevent starvation and decrease in metabolism, reduce your calorie intake slowly like every week or two.
Change your calorie intake
This is another way of losing fat. It helps you burn fat without decreasing the metabolism. In this strategy, instead of having same meal daily, you can change your caloric intake. For this, it is necessary to keep in mind that you do not go towards starvation that can decrease your metabolism. Change your caloric intake instead of same caloric intake every day. Having same amount of calories every day while dieting, will allow your body lower the metabolic rate.
This will eventually lead to reduction in burning fat. It depends upon hormones. When leptin level increases, the metabolic rate increases and when it decreases, metabolic rate also decreases. When calorie intake is less and constant leptin level decreases and hence, metabolic rate also decreases. Leptin levels remain normal when on some days you take higher calories and on some days you take lower calories.
Weight training increases the number of calories you burn at rest. The more muscle your body has, the greater will be the amount of calories you burn. If your goal is only to burn fat then you should go for training with weights. This will not allow any fat you burn of being muscle.
High intensity exercise with intervals
This means that you have to do high intensity exercise for short period and then take a pause for a short period. This has to be done alternately. This will ensure good results in lesser time. Among many methods, one could be skipping rope. This needs practice. After warming up, you can skip rope as fast as you can for almost 20 to 30 seconds. Warming up before it is very important.
Eat good fat
You can lose fat by eating good fat. Good fats are the polyunsaturated fatty acids. Among them, omega 3 is the best. It can be obtained from nuts and fish. Monounsaturated fatty acids which can be obtained from fish oil, olive oil, egg yolk and peanut butter are also good fats.
They will also help in faster recovery from workouts and muscle building. Good fats have a number of health benefits. One of the benefits they provide is that they are good for heart.
Intake of low-carb food
The reduction in carbs, that is, reduction in the intake of sugar and starch-rich food helps in burning fat. Carbs that you take should be obtained from sources like vegetables and oatmeal. Another important factor on which carb intake depends is the timing. Most of the carbs should be taken in morning and around your exercise.
Increase proteins in your diet
Protein intake is related to metabolism. By increasing the intake of protein you can increase the metabolism. It also helps in preserving your muscle mass and hence, helps in burning fat. When you eat proteins, your body burns more calories than when you eat carbs or fats.
This has also been confirmed by doing certain studies. People, who ate protein-rich diet, burn greater amount of calories than the people who ate lower amounts of protein. It was also observed that by eating a protein-rich diet, the dieters gained muscle mass.
Eat smaller meals rather than a large meal
To be exact, eat 6 smaller meals every day instead of 2 or 3 large meals. This guarantees that you have taken enough food responsible for burning fat and building muscle mass.
This also increases the metabolic rate when you are at rest and prevents starvation (which usually occurs when there is a long gap between meals). Starvation can cause the body to burn muscles for energy and increase the storage of fat. Metabolism also slows down.
Therefore, instead of complaining about your situation, work upon this knowledge. Do exercise, make a balanced diet plan and take supplements like Garcinia extra to burn your fat.