Getting slimmer is fine and cool. Whether you’re looking to improve your overall health or simply slim down for summer vacation, burning off excess fat can be challenging.
In addition to diet and exercise, numerous other factors can influence fat and weightloss.
There are plenty of steps you can take to burn your fat, quickly and easily.
Here are several best ways to burn fat quickly and promote weight loss.
Deep Nasal Breathing to Relax
Too many tough days at the office or ongoing arguments with family members can sabotage your weight-loss efforts.When your body is stressed, your cortisol levels rise, telling your body to store fat for protection. While that might be helpful in the Amazon, it’s not going to save you from your boss’s emails. Do deep nasal breathing to relax. This directs air into the lower lobes of the lungs where there are a greater number of parasympathetic nervous system receptors—stimulating repair and recovery while calming the mind. Inhale and exhale deeply from the nose, spending 5 to 8 seconds on each inhale and five to eight seconds on each exhale.
Eat Every 3 to 4 hours.
Eating healthy food frequently helps combat fat gain by giving your body long-lasting energy and preventing intense hunger that leads to irrational food choices and over eating. At each meal, fill half of your plate with fruits and veggies, one quarter with whole grains, and one quarter with lean protein, like nuts, beans, eggs, fish, and poultry. These nutrient-rich foods increase satiety by slowing the digestion and absorption of food in the stomach, which ultimately leads to less calories consumed and more weight loss.
35% protein 35% carbs 35% fat
This formula will help you lose weight faster. A 2016 study published in the American Journal of Clinical Nutrition suggests that increasing your protein intake while decreasing the amount of calories you consume ensures that you lose fat instead of muscle. This 35-35-30 breakdown doesn’t mean you can eat any old carb or fat though. Aim to get most of your healthy fat from nuts and fish, your carbs from beans and whole grains, and protein from lean sources like chicken, egg and fish.
Strength train three times a week
Since muscle mass actually increases your metabolic rate, building muscle through weight training increases your caloric burn.To increase your muscle mass, doing three to four sets of exercises like bicep curls, triceps pull downs, bench presses, upright rows. and squats. Perform eight to 12 reps per set, taking a 45 to 90 second breaks between sets. Tackle this sequence three times per week and increase the weight and sets to keep making progress as you get stronger.
This kind of strength training recruits fast-twitch muscle fibers, which increases fat burning. Although you could see a small increase in the scale as you build muscle, keep in mind that muscle is more dense than fat. That means it’s very likely that you’re losing fat while gaining muscle, so don’t stress. To keep up your progress, aim to increase the amount of resistance you use when your current weight becomes too easy to lift.
High-intensity interval training (HIIT), consisting of short bursts of exercise with quick periods of rest or recovery exercises in between, is a very effective way to promote fat loss. Varying the intensity of training leads to a spike in heart rate, which is metabolically challenging and burns more calories.
Do Tabata-style workout to rev up your fat-burning power. For this, you’ll spend twenty seconds doing an intense exercise, like burpees, followed by ten seconds rest. You’ll repeat the sequence eight times, giving you a four-minute workout. For a quick and dirty full-body workout, repeat the sequence five times with five different exercises for a total of twenty minutes.
Diet and exercise may be key components of body fat burning for women, but many other factors play a role.