The 5 Best Ways To Burn Fat This Summer
Products have been promoted for years with the claim that they will increase calorie burning. But can you actually do anything to improve the number of calories your body burns each day?
Well, experts say both yes and no. The truth appears to be that moving more is the most effective strategy to burn more calories.
In essence, Barry M. Popkin, PhD, head of the Interdisciplinary Obesity Program at the University of North Carolina, Chapel Hill, believes that increasing physical activity is the only approach we are aware of to burn more calories or speed up our metabolism.
However, research indicates that there might be a few other ways to boost calorie burn. Here are five strategies to increase calorie expenditure:
Incorporating aerobic exercise into your daily routine can help burn fat by increasing your overall energy expenditure. Aerobic exercise, also known as cardio, is any activity that gets your heart rate up and keeps it elevated for an extended period of time. Examples of aerobic exercise include running, cycling, swimming, and stair climbing.
During aerobic exercise, your body uses stored carbohydrates and fats as fuel. As you continue to exercise, your body will begin to burn more fat for energy. This is because, as the intensity of the exercise increases, the body starts to rely more on fat as a fuel source.
Additionally, regular aerobic exercise can increase the number of calories burned at rest (resting metabolism) and help improve your overall cardiovascular fitness. This is especially true when it comes to High Intensity Interval Training (HIIT) which have been shown to be more effective in burning calories and fat than steady-state cardio.
It's important to note that in order to see benefits of aerobic exercise for fat burning, it should be a consistent part of the routine, and should be done in moderate to high intensity, for at least 30 minutes, 3-5 times a week.
Strength exercise, which increases muscle mass and speeds up metabolism, can be included into your everyday routine to help you burn fat. Opposition training, sometimes referred to as strength training, includes working your muscles against weight or other resistance. Weightlifting, workouts using only your body weight, exercises using resistance bands, and use of weight machines are all examples of strength training.
Strength training raises your body's metabolism, which causes you to burn more calories even while you're at rest. This is because muscle tissue consumes more calories throughout the day than fat tissue because it has a higher metabolic activity. Even if you aren't attempting to reduce weight, this can help you gradually lose fat.
Strength training can also improve muscle endurance, which can make it simpler for you to engage in other forms of exercise like cycling or jogging. This can assist you in burning more calories while engaging in those activities, which will facilitate weight loss and fat burning.
It's vital to remember that strength training, like aerobic exercise, should be consistent and contain progressive loading if you want to see real gains in muscle building and metabolism. You can attain your goals by aiming for two to three strength training sessions per week, concentrating on various muscle groups, and gradually increasing the weight or resistance employed.
Reducing calorie intake can help with fat loss by creating a calorie deficit, which means that you are burning more calories than you are consuming. When your body doesn't have enough energy (calories) from food to fuel its activity, it starts to burn stored fat as energy instead.
To lose weight and burn fat, you need to create a calorie deficit. One way to do this is to reduce your calorie intake by eating fewer calories than you burn. This can be achieved by eating a balanced diet that includes lean protein, whole grains, and plenty of fruits and vegetables, which are generally lower in calories and higher in nutrients than processed foods.
Reducing calorie intake also means being mindful of portion control and avoiding eating high-calorie foods, like fast food, sugary drinks, and processed snacks. It's also important to consider the timing of your meals, too. Eating smaller, more frequent meals throughout the day can help keep your metabolism active and control hunger, rather than skipping meals or eating large meals that may cause you to overeat.
It's important to keep in mind that reducing calorie intake too much can be harmful and lead to nutrient deficiencies, muscle loss, and other negative impacts on the body. Therefore, it's important to consult with a healthcare professional before making any drastic changes to your diet, especially if you have any underlying health conditions.
First, drinking water can help suppress appetite and control hunger. When you're dehydrated, your body may mistake thirst for hunger, which can lead to overeating. Drinking water before meals can help you feel full faster, which can lead to eating less and creating a calorie deficit.
Second, drinking water can increase metabolism. When you drink water, your body needs to use energy to warm the water up to your body temperature. This process, known as thermogenesis, can burn a small number of calories, which can add up over time.
Third, drinking water can also help with digestion and nutrient absorption. Water is needed for the body's metabolic processes and helps in the digestion of food and absorption of nutrients. When the body is dehydrated, it can slow down digestion, which can lead to weight gain.
Lastly, drinking water can also help to flush out toxins and waste products from the body. When the body is dehydrated, it can hold on to toxins and waste products which can contribute to weight gain and other health issues.
It's critical to remember that a good diet and regular exercise should be combined with drinking water in order to lose weight. You can maintain hydration, manage hunger, and improve general health by making an effort to drink at least 8 cups of water each day and staying away from sugary beverages.
Getting enough sleep can help with fat loss by regulating hormones that control appetite and metabolism. When you don't get enough sleep, your body produces higher levels of the hormone ghrelin, which stimulates appetite and causes you to feel hungry. Additionally, lack of sleep leads to a decrease in the hormone leptin, which signals to your brain when you're full. This can lead to overeating and weight gain.
Getting enough sleep also plays a role in regulating the stress hormone cortisol. High levels of cortisol can lead to increased appetite and cravings for sugary and high-fat foods. This can make it difficult to stick to a healthy diet and make it harder to lose weight.
Additionally, sleep deprivation can also lower your body's ability to burn fat. Studies have shown that people who don't get enough sleep have lower levels of a fat-burning hormone called adiponectin, which can make it harder to lose weight.
It's recommended that adults get 7-8 hours of sleep each night to support overall health, including fat loss. Consistently getting enough sleep can help regulate hormones, reduce cravings, and improve overall metabolism. Additionally, consistent sleep schedule can help improve the quality of your sleep and make it easier to fall asleep at night.
1. Aerobic Exercise
2. Strength Training
3. Reducing Calorie Intake
4. Drink Water and Stay Hydrated
5. Get Enough Sleep
Bonus: Supplements Scientifically Proven to Maximize Fat Loss
There are a ton of pills available that promise to aid with weight loss and fat burning. Green coffee bean extract, Garcinia cambogia, raspberry ketones, and Hydroxycut are a few of the more well-known ones.
Celebrities and the media pay a lot of attention to these purported "fat burning" supplements, but the majority of them don't truly have any supportive evidence (or FDA approval).
However, we do believe that some supplements can be helpful once a solid training and diet strategy is in place, especially at boosting fat loss. These include Caffeine, L-Carnitine, Magnesium, Bergamot, and Curcumin.