Losing body fat is a challenging task, often requiring hard work, patience, and dedication.Trying these clever hacks could help you reach your weight loss goals this year.Here are 15 of the best ways to burn ore fat or increase fat loss.
1.Drink water right after waking up
Drinking enough water each and every day is crucial for having a fully optimized metabolism. According to a study published in The Journal of Clinical Endocrinology and Metabolism, after drinking approximately 17 ounces of water (about two tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake just six cups a day will burn an extra 17,400 calories per year—a weight loss of five pounds.
2.Start your day with exercise
Start your day with your workout and then follow up with a protein rich breakfast such as Greek yogurt, eggs or porridge, for a fat burning start to the day.
Strength training should not be overlooked when working out because Strength training is designed to improve strength and endurance with repeated resistance movements. It includes lifting weights as well as using your body weight for squats, push ups and planks.Studies have shown that strength training is more effective than aerobic exercise alone when it comes to fat loss.
4.Eat more protein
“Across all of my clients who are looking to lose weight, the most effective and easiest strategy has been incorporating a healthy, high-protein breakfast,” says Oliver Bashforth, BSc Health and Exercise Science, of Blackridge Fitness in the UK. consuming high-protein breakfasts help increase your muscle mass, which means you’ll burn more calories over time. “They also help you feel more full, decreasing your likelihood of snacking later in the day,” he says.
Add more fat burning foods such as lean meat, seafood, eggs and dairy products to your diet or add a protein supplement.If you are vegan, then good sources of plant based protein include lentils, tofu and chickpeas.
5.Get 8Hrs of sleep a night
Try to get at least seven hours of sleep each night. Stick to a regular bedtime, avoid screens and caffeine before bed and try some natural sleep remedies such as lavender, valerian and chamomile to help you drift off to the land of nod.
6.Increase fibre intake
Soluble fibre helps to absorb water and forms a gel, which in turn helps slow down food passing through your digestive system. This keeps you feeling full and so you will naturally end up eating less throughout the day.
HIIT stands for High Intensity Interval Training and it is a type of high energy fat burning workout, which combines high intensity bursts of exercise with short periods of rest.
Studies have shown that HIIT workouts can burn up to 30 per cent more calories than other types of cardio when done for the same amount of time. This means that you can do a HIIT workout for just 15 minutes and still see results.
8.Reduce Sugar intake
Foods that are high in sugar are often high in calories too and they will not fill you up, meaning you will need to eat more of them to satisfy your sweet tooth.For a healthier option, swap sweets and chocolate for low calorie, naturally sweet foods such as dates, figs and pears or sugar free snacks.
Slow yourself down by “mindfully” eating and concentrating on chewing each mouthful before you swallow.
You sometimes still feel hungry straight after eating, so try to wait 20 minutes before you grab more food and see if you still want to eat more.
10.Reduce portion sizes
Eat from a smaller plate. We always feel the need to fill all the space available on our plates and so a smaller plate will help to reduce the amount of food you consume.
GBeer, alcopops and wine have some of the highest calorie content, so swap these for clear spirits such as gin or vodka and drink these with a diet mixer.
Try to have at least a couple of days a week which are alcohol free to save extra calories on these days.
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
13.Increase your cardio exercise
Studies show that the more aerobic exercise people get, the more body fat they tend to lose. Cardio may also help reduce waist circumference and increase muscle mass.
14. Add More Fruits and Vegetables into your diet
Fruits and vegetables are extremely healthy, weight-loss-friendly foods.In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.
15.Change Your Lifestyle
Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.Eat to become a healthier, happier, fitter person — not just to lose weight.