7 Best Ways To Burn Fat Quickly | Stephen Coleclough
post-template-default,single,single-post,postid-16164,single-format-standard,ajax_fade,page_not_loaded,,qode-theme-ver-10.1.1,wpb-js-composer js-comp-ver-5.0.1,vc_responsive

7 Best Ways To Burn Fat Quickly

7 Best Ways To Burn Fat Quickly

Do you have some some excess body fat you want to eliminate in a hurry?

You will be happy to learn that there are several weight loss strategies that can help you lose weight very quickly and most importantly — safely.

This article will share the best of those strategies.

Sleep more

Let’s start with the easiest way to increase how quickly your body burns fat — getting more sleep.

When you go to sleep each night, the body performs a number of important biological tasks.

This includes the balancing of hormones, replenishment of energy stores and formation of neuronal connections in the brain.

Getting an insufficient amount of sleep may lead to weight gain because of the effect that imbalanced hormones have on the body — specifically, hormones like insulin, cortisol, leptin and ghrelin.

One study found that a lack of sleep can cause a 30% drop in insulin sensitivity.

If this occurs, the body is less responsive to insulin and fat cells are less likely to release lipids and fatty acids to produce energy.

Essentially — your blood glucose levels will remain high, fat becomes harder to burn, and fat will be is stored in the wrong places.

Cortisol, on the other hand, can cause your insulin levels to spike for a short period — making you crave high-energy or fatty foods.

Leptin and ghrelin can have an effect on how hungry you feel, how quickly you metabolise foods, and where fat cells are stored.

By getting at least 7 hours of quality sleep each night, you can ensure that your hormones aren’t sabotaging your fat burning efforts.

One study found that women who had at least seven hours of sleep per night had a 33% higher success rate for weight loss compared to women who had insufficient sleep.

Eat more protein

Adding more protein to your diet can increase how quickly you burn fat and reduce your appetite.

Protein can also help you preserve muscle mass as you lose weight and help you target belly fat.

High-protein diets are effective because of the way that the body breaks down proteins.

It takes much longer to digest proteins compared to carbohydrates, because proteins are complex molecules, while carbs are simple sugars.

This means the high-protein foods you eat will be in your digestive system longer, which sends signals to your brain telling it “I’m still full”.

This reduces your appetite and overall calorie consumption, making weight loss much easier.

Eat more fibre

The same concept can be applied to soluble fibre.

Foods that are high in soluble fibre will sit in the digestive system for a longer period — helping to feel full for longer.

There is even some evidence that eating high-fibre foods can reduce belly fat more rapidly.

One study found that participants who ate 10 grams more fibre each day lost 3.7% more belly fat over a five year period.

Some of the best high-fibre foods include broccoli, avocados, sweet potatoes, pears, turnips, black beans, lima beans, and Brussels sprouts.

Incorporate strength training into your exercise routine

Most people assume that cardiovascular exercise should be their main focus when attempting to lose weight, because it is the quickest way to obtain a caloric deficit.

However, several research projects have found that strength training is also very effective at burning fat and the two forms of exercise work well together.

One study found that 10 weeks of resistance training increased the number of calories burnt by 7%.

Other studies have shown that weight training is effective at burning specific types of fat, including visceral fat — a dangerous form of fat which surrounds the organs.

Another fantastic advantage of strength training is that it is effective at eliminating stubborn belly fat.

A study performed in 2012 found that pairing strength training with aerobic exercise was more effective at burning belly fat than aerobic exercise alone.

By incorporating both cardiovascular exercise and strength training into your exercise plan, you can burn fat more efficiently.

Stop drinking sugar

Removing beverages containing sugar from your diet is a sure-fire way to speed up the weight loss process.

Sweetened drinks like soda, alcohol, and low-quality fruit juices can add a lot of empty calories to your diet that encourage the accumulation of fat.

Consuming high levels of sugar can also increase your appetite, causing you to binge eat.

Instead of drinking sweetened beverages, opt for water and green tea.

Green tea is a particularly good choice because it contains anti-oxidants which can increase how quickly your body burns fat.

Keep doing your cardio

Cardiovascular exercise is a fantastic way to improve the health of your heart and lungs while obtaining the caloric deficit required to lose weight.

There are dozens of studies that show cardio is very effective at helping people and burn fat quickly.

The key is to perform enough cardio at the right intensity level.

If you want to burn fat quickly, aim to get at least 200 to 300 minutes of cardio in each week — or 30 to 40 minutes per day.

The best forms of cardio for weight loss include running, speed walking, cycling, rowing and swimming at a moderate to high intensity.

The best way to ensure you are performing your cardio at the right intensity level is to use a heart rate monitor.

Aim for a target heart rate of 50 – 70% of your maximum heart rate (maxHR).

This varies according to your age (read more here).

You can also perform high-intensity interval training (HIIT), which is extremely effective at burning fat.

However, as always — consult your doctor before starting any new rigorous exercise program.

Improve your gut health

There has been a lot of recent research into the effect that gut health has on weight gain.

It turns that the microscopic bacteria in your gut can actually affect the kinds of foods that you crave.

Additionally, the more of a specific food you eat, the more the bacteria that specialises in digesting that food begins to dominate your gut.

If you eat a lot of meat pies, the bacteria that digests meat pies will begin to dominate.

Guess what that bacteria wants?

Yes, more meat pies.

So that collection of bacteria sends a signal to your brain which makes you crave meat pies.

If you increase the diversity of the bacteria in your gut, you will find it easier to digest a wide range of foods and you will ensure that you get the most benefit from those foods.

You can also avoid those unexpected cravings.

The simplest way to improve your gut health is to take a pro-biotic and to eat a balanced diet.

Several studies have confirmed that taking pro-probiotics can even lead to greater reductions in weight loss and faster fat burning.

Thanks for reading 7 Best Ways To Burn Fat Quickly.

For more articles on weight lifting, heath and fitness, subscribe to the blog or follow me on social media.

Stephen Coleclough
Stephen Coleclough

Stephen Coleclough is a personal trainer and online fitness/nutrition coach from the UK. He loves heavy squats, smashing PRs and bacon sandwiches. You can follow him on Twitter at ColecloughPT.

No Comments

Post A Comment