Fat will be burn when the body uses more energy than it takes in from the diet, resulting in a calorie deficit diet. Maintaining a calorie deficit diet can be time-consuming, and many people find it challenging to fit regular exercise and healthful meal preparation into a busy schedule.
There are other simple methods of burning fat that demand less time. For example, reducing stress and maintaining a healthy sleep pattern is one of the good ways to help the body burn fat. Adopting these habits over time can make it easier to maintain a calorie deficit, which can lead to fat loss.
Eat Lots of protein
Protein – An essential nutrient that supports cell functioning and helps build and maintain bones, muscles, and skin. It is also useful for people who are looking to burn fat.
Research has shown that protein can be the most effective nutrient group for satiety, which means that it can help make a person feel fuller.
Incorporating high-protein foods into meals can mean that people need smaller portion sizes to feel full, which can help people avoid snacking between meals.
In these ways, protein can help reduce the total number of calories that a person consumes throughout the day.
Foods that are high in protein include:
- Dairy products
- Incorporate activity into your routine
Physical activity is crucial for losing weight, and it does not have to include structured exercise, such as going for a run, playing a sport, or working out at the gym.
The American College of Sports Medicine recommends that incorporate at least 250 minutes per week of moderate-intensity physical activity for significant weight loss.
Examples of moderate-intensity physical activity include:
- Brisk walking
- Household chores
- Active games, such as playing with children
- Walking upstairs
- Carrying or moving heavy objects
Incorporating more of these activities throughout the week will help you burn fat. For example, people can try walking to work instead of using public transport or taking the stairs instead of the elevator.
- Keep a healthy sleep pattern
- Sleep is important for many aspects of health also for fat loss.
- The National Sleep Foundation recommends that adults should aim for between 7 and 9 hours of sleep every night.
Research suggests that weight gain can be caused due to short sleep duration, particularly in younger people. One study found that adults who had insufficient sleep for 5 consecutive days ate more in the evenings than those who had adequate sleep. This snacking caused an energy imbalance thus led to weight gain.
- To promote fat burn and reduce weight gain aiming for 7 to 9 hours of good quality sleep could help.
- Reduce stress
- Stress increases the risk of several chronic health conditions.
Research has found that chronic stress can also lead to weight gain and obesity. The results of a recent study in mice suggest that this could be due to stress-related abnormal glucocorticoid levels.
Reducing stress can be another useful way to burn fat.
Some examples of methods for reducing stress include:
- Being Aware Of Any Signs Of Stress
- Exercising Regularly
- Staying Connected With Friends And Family
- Doing Relaxing Activities, Such As Meditation
- Seeing A Doctor Or Mental Health Professional
- Cut down on sugary drinks
One of the best ways is to avoid sugar in general to burn fat.
Sugary drinks are high in calories. For example, one bottle of soft drink contains approximately 240 calories. Unlike many other sources of calories, most of these sugary drinks contain little to no nutritional value and also do not satisfy hunger and are a poor source of energy.
Thus, these empty-calorie drink promotes weight gain in both adults and children.
Cutting down on sugary drinks can be helpful for burning fat. Swapping out these drinks for green tea can be beneficial, as drinking green tea can potentially aid weight loss.
Burning fat requires patience, and it can be frustrating too. It is not always possible for everyone to fit a regular gym session into today’s busy schedule.
However, a person can use other alternative methods to help burn fat, such as avoiding sugary drinks and eating protein-rich meals.
Incorporating as many of these methods as possible into a daily routine will help most people lose body fat over time.