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Losing body fat can be challenging. It requires a lot of patience, effort, and commitment to see significant results. Many may go for quick-fix approaches like using fat-burning products and diets. However, a Mindful Eating study showed why they often don’t work. Changing your food, lifestyle, and exercise routine are more sustainable ways to eliminate body fat and maintain a healthy weight. Below are four effective ways to lose body fat and boost your overall health.
4 Effective Techniques To Burn Body Fat
Try intermittent fasting
Intermittent fasting is a dieting strategy involving alternating between eating and fasting. While it may not be suitable for everybody, some research suggests that it can help with weight reduction and fat loss. According to a study, you can reduce your body fat by up to 12 pounds between 3 and 12 weeks by alternating your regular eating and fast days.
Another research also found intermittent fasting can reduce fat while maintaining muscle mass paired with resistance training. Various intermittent fasting types are based on your schedule and what’s suitable for you. You can experiment with the warrior diet, Eat Stop Eat, 5:2 diet, or the 16:8 approach.
Stay away from processed carbs
A lot of processed carbs are consumed daily without even noticing. Bread, crackers, chips, muffins, morning cereals, fruits, and oats with sugar are typical examples of processed carbs. These foods quickly boost our blood sugar and promote the release of the fat-storage hormone insulin. Fortunately, you can maintain your blood sugar and insulin levels by avoiding processed carbs and sugars.
This way, your body will burn the excess fat as fuel instead of continually requiring carbs and sweets. Since sugar influences hunger, you can properly manage your appetite when you balance your blood sugar and reduce your intake of processed foods.
Include more protein in your diet
Protein is among the most satiating meals. The nutrient can keep you feeling happy and full for a longer time and lower snack cravings. The additional energy used by your body to metabolize food is referred to as the thermic impact of food. Protein-rich diets have the largest thermic impact, requiring more energy to metabolize.
For fitness enthusiasts or bodybuilders, trimming the extra fat is key for developing lean muscle. Muscles aid in fat burning and protein is required for muscular growth. So you can include supplements like muscle peptides to boost metabolism, reduce body fat and achieve your fitness goals.
Drink coffee
According to one research, caffeine enhanced fat burning by up to 29% in lean persons but only approximately 10% in obese people. It is also known to activate your central nervous system, enhance metabolism, and promote fatty acid breakdown. It has also been demonstrated to increase fat loss during aerobic exercise, predominantly in inactive individuals.
Caffeine stimulates lipase, an enzyme that aids in the breakdown of fat during digestion. Coffee, in particular, is a powerful fat-burning component due to the synergistic mix with chlorogenic acid. However, avoid using too much cream or sugar if you want to optimize the health advantages of coffee. Rather, you can take it with a dash of milk or drink it black.
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I’m Julia, the Senior Managing Editor and I can’t wait to share some more articles with you again soon! In the meantime you can find more style, lifestyle and travel inspiration on “The Velvet Runway” .
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