Ways to Burn Fat

by Aaron Habel Writer

Our body is a remarkably adjustable machine. A neglect in eating habits and exercise can result in a lot of fat to fill out your body frame. Excess body fat, especially stored around belly release stress hormones, such as inflammatory and cortisol substances called cytokines that impact the body's production of insulin. This in turn, results in increased risks of type 2 diabetes and cardiovascular disease.

The truth is, burning fat is a combined process between calorie consumption, types of calories, calorie burning, metabolism and timing. Every person looking for weight loss wants to get the desired toned body, that too very fast. Though, the results are often frustratingly slow – irrespective of long hours of workouts and crash diets. Fad diets that claims rapid weight loss are attractive, but are rarely the healthiest decision. Following this diet may result in losing important water weight and muscle mass without burning much fat. These unbalanced diets can even affect your health and leave you lacking in important minerals and vitamins. So, instead of following these diet, take steps to burn fat and keeping your body healthy.

Everyone can burn body fat with the proper healthy diet and training mechanism. Below are the few ways to burn the body fat:

Vary your cardio: If you keep on doing the same duration, kind and intensity of cardio constantly, your body will become used to this and you will considerably reduce your returns over time. Instead, vary the cardio program; in one day do 30 minutes hard on the stair-stepper, next day do 45 minutes’ low intensity on the treadmill and go for running one day. Altering variables like duration, intensity and type of cardio will keep your body balance and fit.

Eat more protein: You must be knowing that protein is very important for maintaining the body weight. Our body starts producing insulin as we grow, since the fat cells and muscle aren't responding to it appropriately and insulin promotes fat storage in the body. A diet high in protein protects us against insulin resistance. According to a study conducted by Louis Aronne, MD, Director of the Obesity Clinic at Cornell, obese people who followed a diet for 8 weeks that was 30% fat, 40% carbs, and 30% protein burn significantly more fat than people who followed a plan that was 26% fat, 55% carbs, and 16% protein.

Go organic, if possible: As per medical practitioners, people with the most organochlorines achieve a greater-than-normal dip in body metabolism as they shed weight. The reason behind is the toxins affect the energy-burning process. In simple words, pesticides make it difficult to lose weight.

Eat healthier fats and less unhealthy fats: The types of fat we eat can affect whether our body chooses to store fat or burn it. Always try to include healthy fats such as unsaturated oils in your diet. The sources of healthy fats include seeds, nuts, fish, avocados, and natural peanut butter. Avoid consuming food items that have trans-fat or lists “partially hydrogenated” in the ingredients list.

Eat more fiber: Fiber is a carbohydrate that human body cannot digest. It has a lot of health advantages, including keeping your digestive system healthy, and keeping you feeling full so you don't overeat. It is found in fruits (raspberries, blackberries, mango, guava), vegetables (split peas, lentils, artichokes, broccoli), whole grains, nuts, and seeds. Include approximately 25-30 g of fiber in your diet with plenty of water per day.

Eat iron-rich foods: Iron is vital for carrying the oxygen our body muscles need to lose weight. Some of the best sources of iron are lean meats, shellfish, beans, cereals, spinach, etc.

Drink a lot of water: Water plays a major role in controlling body weight and burning fat. It helps taking out metabolic waste out of the body and keep metabolism running high. It also keeps us feeling full longer so we don't overeat. The sufficient intake for men is 3 - 4 liters of water each day while women should drink 2 - 3 liters per day. If you perform high intensity exercise or cardio, you may need to increase your water intake.

These were just the few ways to burn excess body fat. Another easy way includes, eating small meals throughout the day, exercising 3 – 4 times in a week, and much more. Burning fat requires a long-term effort and commitment. Any diet that ensures you achieve your weight loss aim quickly can be gone tomorrow. According to the American Heart Association, “The best way to lose weight is with a portion-controlled diet that emphasizes fresh vegetables, fruits, whole grains and low-fat dairy along with regular physical activity”. Moreover, reducing intake of processed foods, especially those having added sugars and flours, and paying attention on the quality of the food leads to a healthier and ideal body weight. In addition, exercise or physical activity is a key factor in burning fat, weight reduction and weight balance.

Hope you enjoyed this article and found the information useful. You can learn more about your good health by joining Shaw Academy’s online Diet & Weight program. You can also go through the Shaw Academy reviews online or else you can follow us on Facebook.