Weight loss can be frustrating, but it’s not always about the science of how it’s done: it is more of a broad understanding of the complete package of body function and maintenance. Perhaps that’s why some of the best ways to burn fat include not just exercise, but a change in mentality and the way we consume food as a whole. Here are seven fantastic ways to burn fat effectively and get healthy:
1. Exercise – Believe it or not, sometimes less is more. The recent trend has moved from long workouts to shorter and/or more specialized interval training. Simple half hour of cardio can be plenty to keep you going the rest of the day and keep your body in its “get moving” mode, and switching between intense movements (sprints bursts, burpees, etc.) and simple ones (walking) can give you an even bigger boost to your calorie burn. But don’t forget the strength training in your exercise routine, either. Lean muscle takes more energy to maintain, and can help you burn fat more effectively… even while you’re sleeping. Try to incorporate a weight routine into your exercise regimen 2-4 times a week. It can be as little as ten minutes a day, and it will make a huge difference.
2. Diet – Don’t send your body into starvation mode! Small meals of healthy food 4-5 times daily will keep your body from wanting to store fat, and will naturally encourage your body to tap into fat stores for any calorie deficit. You can also try separating your consumption of carbs and proteins. Why? Since proteins and carbohydrates have a polar-opposite functions in the body, many people have seen fast weight loss results by eating them in separate meals. So, while the body cannot technically determine the difference between cards an protein calorie-wise, they each have their own purpose: carbs for brain, heart and kidney function; protein for muscle building, skin and hair.
Also, limit your fats – but don’t cut them out entirely. A little fat is good for you, helping with the absorption of Vitamins A, D, and E. It’s also good for your nervous system, a vital part of body function that is responsible for the communication between the brain and all the body parts.
3. Vitamins and Supplements – Getting the important nutrients when you exercise keeps your body functioning like a well-oiled machine. In busy times, however, it’s not always easy to balance your diet perfectly. This is where supplements come in. Taking a B-12 or a Super B Complex Vitamin can help with energy and metabolism, as well as Vitamin C, plus you take take other supplements like ginseng for a mood elevator (happy people workout more); but a good multivitamin is definitely a must during weight loss programs. You can also try Chromium Piccolinate, which has been said to help burn fat while preserving muscle mass.
4. Fat Burners/Energy Drinks – Fat burners and energy drinks can take your metabolism up a notch and help with weight loss, but only when used in the right way. Use them the wrong way and it may have an opposite effect overall. This is mainly because while there are a number of fat burn supplements on the market, they don’t have extensive studies as to how effective they actually are – at least as it relates to actual product and the quality of their major fat burning ingredient. Like vitamins and herbal supplements, fat burner supplements can give a little kick to your metabolic rate and mood, but because they cram stimulants, vitamins, herbs, and lower quality key ingredients, you may not always be getting what you pay for. Do some research before you spend a lot of money on fat burning supplements, because they are not all the same.
As far as energy drinks go, watch out for the secret destroyer: sugar. Check the labels before you drink; energy drinks don’t always help if you are taking in extra calories for no reason.
5. Workout in the Morning – Do your workout in the morning and not only will you jump start your metabolism, but you will be less likely to find and excuse to skip your workout altogether. During a 500 person study in Scottsdale, Arizona, the Mollen Clinic in revealed that people who did their exercise workout in the morning, did so more regularly: to the tune of 75 percent. Not so for those who chose to do their workout after work or in the afternoon, who were only regular at the rate of 25% and 50%, respectively.
6. Sprinkle – Whatever you’re eating, add some spice! Sprinkle a little cayenne pepper or turmeric into your food, or add a few hot peppers to your dish for an additional metabolic jolt. The faster your metabolism, the more fat you will burn.
7. Sleep – Often overlooked, getting plenty of rest is a huge way to improve your body’s performance and boost weight loss. When you’re tired, your body does not function efficiently, and it can go into shut-down mode. In fact, it can knock you completely out of whack – negatively effecting the hormones that control hunger and leaving all that hard work you’ve spent revving up your body machine behind.
Sometimes its a lot easier to follow a weight loss routine and burn fat faster when you understand how it all works together. Collectively, these seven points are pretty easy to follow; and, while there is no magic fix, several small changes to your routine can have a huge impact. Your body is a literally built like a machine: give it the right energy sources and provide good maintenance and it will perform for you in its optimal capacity.