If you want to burn fat quickly and safely, it’s essential that you live a healthy lifestyle. This includes having a balanced diet, sticking to an exercise schedule that doesn’t leave you feeling like death in the process, as well as an effective diet plan.
Though carbs and protein are often seen as the primary fuels for weight loss, fat has its own benefits too. To maximize fat burning benefits, you need to understand how your body uses these fuels and what types of exercises work best.
High-Intensity Interval Training (HIIT)
High Intensity Interval Training (HIIT) is a type of exercise that consists of brief, intense bursts of activity followed by periods of rest. It has been well researched as a fitness format and has been shown to improve health outcomes across a wide age range.
Exercise can also be an effective means to shed pounds, as the fast-paced activity increases your body’s resting metabolic rate. This makes managing calories after a workout much simpler.
To maximize the benefit of HIIT, it’s essential to warm-up and cool-down before beginning exercise. Set aside at least 5 minutes for warmups and stretching before you begin working out; this will prepare your heart and lungs for the workout. If using a treadmill, begin at an incline of 1% and walk or run at a comfortable pace.
Perform 20 seconds of intense sprinting followed by 10 seconds of complete recovery. Repeat this eight times, taking a brief break between each set to recover.
In addition to burning calories during a workout, HIIT can increase your production of human growth hormone (HGH). This hormone not only aids in fat burning but also stimulates muscle repair and regeneration while slowing down signs of aging.
Though HIIT is not as effective at building muscle mass as weight training, it still provides an option for those looking to build strength. HIIT can especially benefit those who are overweight or obese since it helps them maintain muscle while burning off extra fat.
HIIT is an effective workout for those looking to shed some pounds, but it should only be part of a balanced diet that includes plenty of fruits, vegetables and lean proteins. Furthermore, experts advise limiting HIIT sessions to one or two per week and taking adequate recovery days afterward.
Intermittent Fasting
Intermittent fasting is a popular method for burning fat quickly and safely. Combining it with a nutritious diet and regular workout schedule can help reduce body weight, encouraging fat breakdown.
Intermittent fasting is a simple eating pattern that involves abstaining from food for part of the day and then having a regular, nutritious meal at another. However, it should be noted that intermittent fasting should never replace healthy eating or calorie control; you could still gain weight if your caloric intake exceeds what your metabolism can burn off.
Researchers have noted that fasting can help lower insulin levels and enhance insulin sensitivity. Furthermore, it increases growth hormone secretion – essential for weight loss and building muscle mass – which are both key effects of fasting.
Intermittent fasting can take many forms, but one popular method involves restricting your meals to an eight-hour window between 7 am and 3 pm. This method may be ideal for those who struggle with sticking to the traditional three-meal-a-day plan.
Fasting can help curb appetite during a fast period by releasing leptin, a hormone that suppresses hunger. This may prevent overeating and bingeing on unhealthy foods like potatoes or sweets.
Fasting can be highly customizable, meaning you choose which days to abstain and when to eat. Generally, it’s recommended that you eat a nutritious breakfast, lunch and dinner during this period of fasting.
Fasting can be a beneficial lifestyle and dietary change if you’re willing to adjust your lifestyle and eating habits. You may need to alter your calorie intake, exercise regimen and sleep patterns while fasting; if this is achievable then the results will be worth your while.
Probiotics
If you’re looking for an effective way to burn fat quickly and safely, probiotics could be the perfect solution. Studies have demonstrated that taking probiotics can aid weight loss as well as improve general health outcomes.
The human body is home to trillions of microorganisms, such as bacteria, yeast and fungi. These microbes play an essential role in your body’s function and wellbeing.
Probiotics are found throughout your body, not just the gut. Your mouth, vagina, urinary tract and lungs are all major breeding grounds for these beneficial microorganisms.
Different strains of probiotics have been investigated for their potential weight loss benefits and belly fat reduction. These include members from both Lactobacillus and Bifidobacterium families.
For example, a 2017 study in mice demonstrated that Lactobacillus gasseri, a probiotic strain, can reduce abdominal adiposity by decreasing visceral fat and blood cholesterol. Another similar study with 135 overweight and obese women discovered that taking multiple strains of Bifidobacterium animalis subsp. lactis combined with dietary intervention led to significant decreases in BMI and waist circumference.
Probiotics not only aid weight loss, but they may also assist with appetite control and fat absorption from food. By releasing the hormones glucagon-like peptide-1 (GLP-1) and peptide YY (PYY), as well as increasing levels of angiopoietin-like 4 (ANGPTL4) which regulate fat absorption from food sources, probiotics may promote weight maintenance.
Probiotics have many beneficial effects for your diet, but they require a period of adjustment. Although this should not take too long, it’s wise to consult your doctor or nutritionist before beginning any new supplement program.
Blue Light
Blue light is primarily from the sun, but other sources such as tablets, smartphones, laptops and other digital devices also emit it. Prolonged exposure to blue light can disrupt sleep cycles, cause weight gain and lead to various health issues.
Blue light affects the enzymatic activity of fat cells, leading to reduced adipocyte (fat cell) lipid content and diminished secretion of adiponectin and leptin–two critical hormones involved in fat metabolism–from these fat cells.
This can lead to less fat storage in the body and an increased rate of lipolysis – or fat breakdown for energy. This could help you burn more calories and achieve weight loss faster.
Research from the University of Alberta has demonstrated that exposure to blue light emitted by the sun causes adipocytes to shrink, similar to what happens when days become shorter and temperatures drop.
Researchers theorize that sunlight has an effect on adipocyte lipids due to fat cells being programmed to store energy as fat. When exposed to more blue light rays from the sun during summer months, your body naturally breaks down and burns fat, increasing its available energy source for use.
Light therapy combined with other weight loss methods can help you reach the body of your dreams. However, it’s essential to note that blue light should be utilized during daylight and red light should be avoided in the evenings.
Cardio
Cardiovascular exercise (or cardio) is any activity that increases your heart rate and breathing. This makes it easier for the body to burn fat since more oxygen reaches muscles as you move.
This workout is also great for improving your overall health. It may help lower blood pressure, cholesterol and diabetes; however, it is essential that you consult your doctor before beginning any new type of exercise program.
What type of cardiovascular exercise is right for you depends on your personal goals and fitness level. Experiment with different activities until you find one that feels comfortable to you, starting slowly and working up to 30 minutes or more of uninterrupted cardio three days a week.
Cardio exercises come in many forms, such as walking, running, cycling and swimming. Your gym likely has plenty of cardio equipment like stationary bikes, elliptical trainers and treadmills that you can use for this purpose too!
Weight-lifting exercises on a cardio machine will elevate your heart rate and burn more calories than walking or other forms of aerobic exercise. Combining weight-lifting and cardio will help build strength and tone up your muscles.
Exercise not only lifts your mood, helps you sleep better and increases energy throughout the day; but it can also combat depression, boost self-worth and release tension busting hormones.
If you’re not sure where to begin with your fitness level, start with a beginner’s program that allows you to choose an activity or machine that feels comfortable for you. Over time, increase the time, intensity and distance as your strength improves.
You could also combine moderate and high-intensity exercises to burn even more calories. This combination is known as Interval Training.