Burn Fat Naturally
Losing fat is actually pretty simple. It’s a theory of a energy source.
- Intake more calories than your body burn and you will gain weight.
- Intake and burn same amount of calories you will maintain your weight.
- Burn more calories than you intake and you will burn fat, in other words have caloric deficit.
However, there are certain things that will boost your fat burning process that should be considered.
The 4 step rule
We have talked about this before in quite a few articles.
1. Get enough sleep
When we are at gym, we are tearing down our muscles. They need time to recover and rebuild. As the old saying goes – you grow while you sleep not when you are working out. Please read our articles about sleep hygiene and recommended sleep times, it’s important not just to get enough sleep you know, it’s also how you sleep.
Having a proper nutrition is very important, I would go as far to say that it’s the most important step. For your body to recover, you need all the right nutrients to fuel your body recovery. You won’t get the wanted result from chips and cola.
3. Physical Activities :
Not necessary if your only goal is to lose weight, however, it definitely helps. All physical activities use some amount of calories, even walking up and down the stairs.
Best way to burn calories, however, the moment you stop running, riding a bike, swimming or jogging the fat burning process stops. We suggest that you do sessions of 40 minute to one hour.
Do Strength Training
Strength training is the process where you are lifting weights or doing some sort of resistance training. Strength Training offers a lot of benefits and one of them is fat burning.
The almighty macro nutrient, which is protein. Depending on the individual, your body can absorb 30-40 grams of protein. Protein for the body is very difficult to move around, which means it already takes energy to do so, in other words uses some amount of calories.
We suggest that you have at least 6 meals a day to have high metabolism and in every meal incorporate at least 20 g of protein. Most popular protein high foods are:
- Dairy Products
- Protein Powders
Protein also helps You to control Your appetite it gives you the fullness sensation. Great way to reduce caloric intake and to burn more fat. Just remember that food supplements are not proper food. Focus around getting proper meals and have some protein shakes in between or whenever you want some snacks.
Drink More Water
Water drinking helps you to eat less, boost metabolism, cleanse your body of waste. The amount you should aim is 8 ounces of water a day, however, if you are doing physical activities, strength training and cardio drink even more. Remember when you are seating you are losing water.
Simple way to check if you are drinking enough water is to check the color of your urine. White or light yellow is ideal, however, if it’s yellow or dark immediately drink water.
Eat Healthy Fats
Eating fats does not make you fat, however eating wrong kind of fats does. Healthy or good fats have such health benefits as :
- Weight Management
- Fights Fatigue
- Helps With Mood Changes
- Lowers risk of heart diseases and stroke
- Lower blood pressure
- Prevents atherosclerosis
Sources of good fats are such as:
- Olive Oil
- Peanut Butter
- Fatty Fish
Bad sources that You must avoid at all cost:
- Cooked Pastries
- Fried Foods
- Packaged Snack Foods
- Chicken Skin
- Ice Cream
Just remember that the key is moderation. Fats are 2 times more calorie dense than proteins or carbohydrates.
Intake More Fibre
Having high fiber diet has many benefits and one of them is weight management and fat loss. There are 3 types of fiber:
- Insoluble – Doesn’t disolve in water, it is found in whole grains, skin of fruits, lot of green vegetables. Helps with degestion.
- Soluble – Found in some plants, legumes, beans, root vegetables, fruits, grains, oats. Helps to control blood sugar.
- Prebiotic – It is a soluble fiber that can be found in asparagus, garlic, onions, bananas, root vegetables, some grain.
- Weight Loss
- Heart Health
- Cancer Prevention
- Bowel Regularity
- Abdominal Bloating
- Intestinal Gas
Fiber soource is plants so in order to have enough fiber in your diet you will ahve to include plant sources.
Decrease Intake Of Refined Carbohydrates
These carb soruces are the ones we crave the most, such as:
- French Fries
- White Breads
- Sugarry Deserts
- Hot Dogs
Refined carbohydrates contains sugars and have been stripped off fiber,bran and nutrients. They digest quickly and makes unhealthy spikes in our blood sugar levels. And it causes:
- Craving More Sugar Foods After a Meal
- You to Overeat
- Put on Weight
- Insulin Resistance
- Type 2 Diabetes
- Belly Fat
Instead eat good carbs such as:
- Non starchy Vegetables
- Unrefined Whole Grains
Drink Black Coffee and Green Tea
Both drinks are amazing for weight and fat loss. The reason they are so viable is that they contain little to no calories and have healthy attributes to them:
Reduced Risk of Diabetes.
Having 3 or 4 cups a day can reduce risk of type 2 diabetes. Coffee inside of our bodies helps to control insulin and blood sugar levels. However – tea doesn’t do much against diabetes, so drink that coffee!
Caffeine boosts our abilities and makes us more alert. Important fact – green tea contains more caffeine than coffee does, however, when brewed coffee caffeine levels increases. Caffeine has no negative effects as far as health goes, but if consumed in large amounts right before bedtime it can give you troubles to fall asleep! We have an article about Caffeine before Sleep dedicated just for that!
Tea is better antioxidant than coffee if we do compare them. Tea is great for detoxifying body and fighting diseases. Coffee works as well, but sadly the content in coffee is too low for it to be effective.
Green tea works wonders for weight loss. It contains zero calories, boosts metabolism, and boosts your body’s overall ability to burn fat.
These are just few of the options that can shred some exess fat. But always remember whatever you do or eat you have to use moderation. And most important thing is caloric deficit!
Foods To Lose Belly Fat
1. Peanut Butter
Consists of 8 grams of protein and 4 grams of fiber per serving. Also includes amino-acid L-Argenine, that improves blood flow.
Stacked with fiber and potassium – one of best snacks You could eat.
One of healthiest fish, besides salmon. Full of protein and healthy omega-3 fatty acids.
Full of vitamin C, potassium, magnesium and protein. Amazing to battle food cravings.
Best fish for muscle mass and for fat loss. Stacked with protein, vitamins and minerals. Perfectly suits any meal.
Amazing snack! Perfect for losing the stuborn abdominal fat! Peanuts, almonds, walnuts… You name it!
Stacked with fiber and antioxidants. Contains less sugar than most fruits. That makes it a healthy choice. Try some in Your smoothie!
8. Beans and Lentils
Filled with fiber and plant based protein. Minerals and B-vitamin. Aids Your muscular and nervous system, amazing for building lean body mass and losing fat!
Yes, it is a fruit! Consists of mostly healthy fats, gives Your “full’ feeling. Reduces urges to eat unhealthy foods.
Great addition to meat lovers. One of the “superfood” veggies. Reduces the “bloating” in the body mass.
Signs That You Are Losing Weight
1. Workouts Feel Much More Challenging.
When You will work out it will feel like You have lost strength. However, it is because your body has not gotten used to Your new diet. Even less intense workouts will feel like they are much harder to do.
2. You Feel Better.
You feel emotionally and physically better. You should notice that Your mood is better You feel lighter and You don’t pay as much attention to Your diet. Everything feels natural.
3. You Have Gained Weight
However, it is a good thing. Most likely if you have done right You have lost fat and gained muscle mass. Remember – muscle mass is heavier than fat.
4. You Feel Hungry Much More Often
This is an effect of your metabolism. As it speeds up, it increases burned fat. Here You can’t give in to food cravings. Just keep eating healthy, listen to your body and refuel it with good, nutritious foods.
Can You Lose Fat And Not Lose Weight?
The Truth About The Weight
When people are talking about losing weight, they usually mean is to slimming down. However, interesting thing is that losing weight on scales in not the same as slimming down.
To better understand this you need to know the difference between losing weight and losing body fat. This is how you track the progress. Scales tell us only body weight. They aren’t showing us things like:
You could be heavier than someone who is overweight few pounds. But that doesn’t mean that you are fat. To track your results accurately, You need to know crucial details such as these. Another reason why scales are unreliable is – Your body can change body-weight depending of how much water You intake. And how often you go to toilet. That is just water weight.
Pay Attention To Fat Loss, Not Weight Loss
Losing body fat makes you change Your body appearance. It becomes visually more appealing. However, if You are losing weight, it could mean that You are losing either muscle or water.
Here are some things that proves unreliability of scales:
- Scales doesn’t reflect Your health. Scale won’t tell You difference between muscle and fat. It could mean that person with higher body weight is healthier than one with less weight and more body fat.
- Scales measures everything. Scales deceives You with weight, because it measures bones, organs, water, fat and muscles all together.
- Doesn’t show changes in Your body. You are paying attention to Your diet and doing physical activities. And with that, You build lean muscle tissue while losing body fat. However, Your weight stays the same – scales won’t show You the changes.
- Body Weight Is Not A Good Motivator. You step on a scale and You are not satisfied with results. How does that make You feel? You can even start thinking is it worth bothering with it at all. However, these numbers doesn’t reflect Your fat loss, increased better mood and overall performance.
Is Sweating Sign Of Losing Fat?
Sweating is how body is regulating temperature. With sweating body releases salt and water. As this process happens body is cooling off. Sweating doesn’t burn much calories. And it is mostly water weight, as You rehydrate You will regain that lost weight.