How to burn fat fast
Reducing body fat has many benefits and benefits for health. Reducing fat may help to control disease and chronic conditions (such as diabetes or high blood pressure) and also reduce the risk of colorectal cancer and heart disease. [1] In addition, the breakdown of body fat will Helps you feel better More powerful And have an incentive to perform behaviors that result in better health (such as regular exercise). [2] There are many diet and exercise plans that guarantee weight loss and fat burning. fast But the best way to lose fat fast is to do all of these things, including eating Exercise And small lifestyle changes
Exercise to burn fat
1. Measure the heart rate. While your body is resting Place two fingers directly on the wrist near In the middle where you can feel the pulse and heartbeat Use a timer or clock on the other hand and count your pulse for 15 seconds. Multiply the result by 4 and you will get your heart rate while resting per minute. [19]
- The maximum rate that your body can handle (MHR) is 220 minus your age. For example, if you are 30, the MHR is 190.
- Target heartbeat levels during intense exercise should be around 70–80% of the MHR.
- These numbers will help you assess the level of your exercise.
2. Begin your routine with light exercise. When you start to exercise You should reduce the intensity of exercise first. Research also shows that you will burn the most calories from light exercise. [20]
- Try to exercise lightly for 20-30 minutes a day.
- Exercise at a gentle level Will not make you breathe faster significantly If you can still easily talk to other people While exercising This is considered a light exercise.
- The heart rate level that is the target of gentle exercise. Is at 40% of the MHR.
- Any activity, from walking to mowing grass, is considered a light activity. Add these activities to your daily routine for 1-2 weeks before increasing the next level of exercise.
3. Increase exercise for intermediate and heavy levels. When you exercise at a gentle level For about 1 week, and then you can increase your level with exercise faster
- Jogging or walking fast Is a good way to change to a middle level exercise. Cycling on a flat surface is another good way.
- Targeted heart rate should be at 60% of the MHR. You should begin to notice that you breathe faster and sweat after 10 minutes of exercise.
- When you start to notice that moderate exercise doesn't make you feel very tired You can start exercising at a heavy level.
- The target heartbeat level should be approximately 80% of the MHR.
- Mountain biking, running and sports like basketball or tennis. That is a heavy exercise.
4. Exercise in the morning. If you can Try to exercise in the morning. Research shows that you will burn more calories from fat in the morning before you eat your first meal. [21]
- Exercise in the morning tends to make you exercise regularly. [22] Exercise before going to work. Go to school to prevent any rules in life that are involved and to not exercise Many people find that exercising in the morning helps them feel energetic throughout the day.
- Exercising close to bedtime will make it harder to sleep because your heart rate is higher.
Change diet
1. Eat each meal in balanced amounts and eat regularly. It is important to eat each meal consistently and balanced each day. Skipping meals or refraining from eating for a long time It will make you hungry more and make it difficult to diet. [3]
- Eating each meal regularly will help maintain your metabolic processes to function properly. This will help promote the burning of fat faster.
- Some research shows that when you skip meals You will receive less nutrients. In addition, you will feel too hungry, which will cause you to eat more than normal or penance. [4]
- Try to eat at least 3 meals a day. You may need to increase your snack intake 1-2 times if you have more than 4-5 hours of free time between meals.
2. Limit the amount of carbohydrates you receive. Some carbohydrates are an important part of healthy eating. However, studies show that low-carb diets can help you burn fat faster than other foods. [5]
- Carbohydrates are in many foods. Restricting carbohydrates from foods such as rice and seeds is the best because the nutrients in the rice and grain foods can be found in other types of food as well. You will not be at risk of losing important nutrients by limiting the carbohydrates that come from this food group.
- Focus on carbohydrates that are full of nutrients and high in fiber, such as fruits, nuts, seeds, and vegetables.Avoid canned and frozen foods with added sugar and sodium.
- If you will choose to eat seeds Choose 100% whole grains instead of polished grains. Whole grains are a better source of fiber than polished seeds. In addition, some studies have found that heart-healthy nutrients are abundant in whole grains. [6]
3. Increase the amount of protein you receive. Protein will give the body energy to burn calories. Increasing the amount of protein you receive while reducing carbohydrates will help you burn fat faster than other diet plans. [7]
- Add protein to each meal Normally, 1 unit of food should contain 1/2 cup of protein. [8]
- Avoid the fat that comes with the meat. To choose meat that is low in fat (such as poultry, low fat dairy products Dried beans And lean beef). If possible, this will help control the amount of fat you receive as well as control your cholesterol levels.
- Protein shakes are another effective way of increasing protein. But normally it is not necessary if you do not aim to gain muscle
4. Eat more vegetables. Green leafy vegetables will provide vitamins and minerals that are important to the body. It is also very low in calories. And has a high nutritional value [9]
- Dark green leafy vegetables such as kale Lettuce, spinach and Swiss Chard are high in fiber, vitamin A, vitamin K, vitamin C and many B vitamins.
- It is also known that dark green leafy vegetables contain carotenoids. (Carotenoids) are believed to be a type of antioxidant that helps stop cancer cells. [10]
- Reduce the amount of light-colored vegetables Like lettuce Because it has very little nutrition
5. Add spices to the food. Some spices help the metabolism and help burn calories faster. Add it to your diet to increase spiciness and to reduce weight. [11]
- Cayenne peppers will help increase fat burning and reduce appetite. It also helps to speed up the metabolic system, which will burn more calories. [12]
- Cinnamon will help speed up your metabolism. Some studies have shown that they also help lower blood sugar levels and lower LDL cholesterol. [13]
- Black pepper has been shown to improve digestion and burn fat faster. [14]
- Mustard powder increases the metabolic rate by up to 25%. [15]
- Ginger helps reduce appetite and improve the metabolism. It also helps in the digestive system and helps to reduce nausea and vomiting. [16]
6. Avoid processed food. When you try to lose weight and burn fat at a faster level You need to reduce your diet to prevent you from reaching your goal.
- Often, processed foods contain preservatives and synthetic additives, in addition to being high in calories and fats. [17]
- Spend more time preparing your own food. Unless you know that in your diet What are you wearing You can also control how you prepare the food to preserve the nutritional value of the food.
7. Drink plenty of water. Water is important to the proper functioning of the body. If rapid weight loss is your goal Maintaining sufficient moisture in your body is key. You need to remove the toxins in your body. And water is important in this process It also helps the liver. In which the liver acts as a natural filter system in the body
- On average, we should drink 8-13 glasses of water a day, which amounts to more than 1,900 milliliters.
- While you exercise It is recommended that you drink 2 more glasses of water depending on the intensity of your exercise. When you increase physical activity You will also be at increased risk of water loss. [18]
Regulate the reduction of body fat
1. Take food notes. This record will let you know the calories you have received and the calories you burn. This type of follow-up record will guide your diet to maximize fat loss and help you stay on track for your goals. [23]
- Each day records what time you ate your food, what you ate, and how many calories you received. Be sure to note down the types of food you eat.
- On the same page Record what you have exercised. How long to exercise And how heavy Roughly burn calories That you burn with Each person will burn those calories at a very different level. But the average value will be the value in this chart
- Record your body weight each day. This will help you keep track of all your progress and will help increase your motivation to keep trying.
- Try to keep an exercise log in this record as well.
2. Eat food with care. Take time to eat Pay attention to the food and enjoy each meal. This will help you eat less food. [24]
- Sometimes when you eat too quickly or you are diverted. You may be able to eat more food than before. When it's time to eat food or snacks Take out your distractions (such as TV, telephone or computer) and spend at least 20 minutes enjoying the food in front. This will help the stomach and brain work together when you are full enough. [25]
- Eating because you feel bored is a common problem. Try chewing gum when you are bored to remove your mind from food. Remind yourself that it is time to eat
- Avoid eating snacks while you watch television. Watching television and eating sweets are great activities to go together. But next time, grab an apple instead of fried potatoes People tend to rarely eat while in front of the television because they are really hungry. But because they gradually This behavior To recognize and stop this behavior
- Avoid late-night snacks. Eating before going to bed increases your calorie intake without the opportunity to burn it. What you eat before going to bed doesn't directly convert into fat, but it will slow down your weight loss process.
3. Stress control. Research shows that low levels of chronic stress release more cortisol. Which will result in more fat and make it harder to reduce as well [26]
- Stress control is not only good for weight and fat loss but also good for mental and emotional health.
- Try to take notes, listen to music, talk to friends. Or go for a walk To help you reduce stress and relax
- If you feel it is difficult to control stress Try to find a counselor or a professional therapist who will be able to give you honest advice.
4. Record of success. Keep a track record of how much weight you've lost and how much fat you've lost, and this is fun, exciting, and may inspire you to follow a plan to reach your goals.
- Regularly weighing will give you an overview of your body fat reduction. When you lose fat Your weight will gradually decrease.
- You may try to measure your waist, hips, thighs and arms to see how much fat you have lost in each part of your body.
- You can track the percentage of your body fat. Your doctor or fitness staff can help measure your body fat percentage and help you save it too.
Trick
Always consult a doctor before beginning any diet and exercise plans. Bring the plan to the doctor and ask the doctor about recommendations. To adjust it to meet your needs
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