Do you often find yourself googling ‘Ways to burn fat fast’ or ‘How to burn fat fast?’ Well, we are here to tell you exactly that. You might be wanting to slim down for whatever reason, whether it is to tone your body, for health reasons or to fit into your favorite pair of jeans, we got you covered
What is a healthy body fat percentage?
For women: between 21-35 percent
For men: between 8 to 24 percent
How much fat is too little?
Containing almost no body fat can be as harmful as having too much of it. To operate optimally, the body needs a certain amount of ‘essential fat.’
This ensures that a minimum body fat ratio is maintained between 10-13 percent for women and 2-5 percent for men. Falling below this percent will cause a lot of pain, including:
- Vitamin Deficiency
- Increased risk for heart disease
- Harm to the nervous system
- Debilitated nervous system
- Diabetes Treatment
- Fertility issues
Without body fat, your body can even begin to break down muscles, which may make you feel weak and exhausted.
How much body fat is too much?
There are several ways to calculate body fat levels. While others are easy and inexpensive, some are a bit pricey and may not be super reliable. For the most precise assessment of body fat, turn to the doctor or trainer. Weight and height maps are not one-size-fits-all, since they do not include crucial aspects of a person’s physical well being. And well being is the most important aspect of a human body which is sometimes not taken into consideration.
How do you lose fat?
Having muscle mass allows you to lose fat quicker. Studies have found that accelerated weight loss results in more subsequent muscle loss than incremental weight loss. That’s an excuse to calm down, avoid obsessively counting calories, and concentrate on maintaining those sweet muscles.
Just don’t be obsessive about the volume of losing fat. A small volume of muscle weighs more than a significant amount of fat, meaning the readings can be discouraging and deceptive. Instead, monitor body measurements with a tape measure and a notebook—the OG exercise “app.”
Effective strength training involves muscle tension against resistant energy, such as lifting weights or holding the body weight in a yoga posture.
One research found that 10 weeks of resistance training would increase the number of calories burned while sitting by 7% and decrease body fat by 4 pounds (1.8 kg). Burning calories while resting?. In another study, weight lifting decreased abdominal fat (internal belly fat) by 78% in people with metabolic syndrome.
Visceral fat may sound like a Marvel villain, but it’s sort of that fat which develops around the organs in your stomach which can contribute to harmful results. You will fend off bad visceral fat by adding strength training to your fitness regime.
The most popular method of strength training is, you guessed, weight lifting. But if you’re not pumping iron, you should try yoga, gym equipment, fitness bands, or rearrange your home furniture to get the same results.
2.HIIT (High-Intensity Interval Training)
High-Intensity Interval Training (HIIT) is a form of high-energy exercise that blends bursts of intensity with brief rest intervals to get the heart rate up and down. It consumes more calories in a shorter period than other types of cardio and has been shown to increase fat loss.
One research found that HIIT burns up to 30% more calories than other types of cardio at the same time.
Ready to check it out? Try alternating between walking and sprinting for 30 seconds at a time on the next stroll or run. The regeneration of your breath without stopping your operation (known as active recovery) will increase your overall health.
Walking, biking, dancing, and karate are all cardio types (aka aerobic exercise). This kind of workout conditions the heart and lungs. Study shows that 20-40 minutes of mild to hardcore cardio a day is optimal for burning visceral fat and reaping potential fat loss and metabolic benefits.
A study has shown that drinking vinegar improves heart well-being, regulates blood pressure, and fires the body’s fat-burning furnace. A 2018 study showed that throwing back 1 to 2 teaspoons of vinegar per day for 12 weeks was effective in reducing body weight, lowering belly fat, and lowering the waistline. It just fills you up and keeps your appetite at a minimum.
Dilute any ACV with water and drink it with food to avoid overeating. Not a fan, huh? Connect vinegar to dressings, marinades, and sauces.
5.Increase protein intake
Protein is much more than a supplement that you mix into your post-workout smoothie. Found in a variety of tasty and healthy foods, the protein will suppress your appetite and lose body fat—including visceral fat.
According to one research, eating a high-protein diet helps the body improve metabolism and preserve muscle mass.
Examples of foods high in protein include:
- Lean beef
- Fish Fish
Protein can also make you stay satisfied for longer—helping to reduce your average calorie consumption.
6.Increase the intake of good fats
Not all fats are made equal in the mystical land of diet. Although some fats are poor (we’re looking at trans fats for you), some fats are healthy for you. Since fat takes a while in the digestive system, it takes longer for your stomach to drain. Like proteins, fat fills you, and it suppresses appetite.
Try some of these healthy fats:
- Coconut oil
- Olive oil
Word of caution: While they are super tasty and a required part of a balanced diet, they are also high in calories. So a little operation is going a long way meaning consuming as per the need of the body.
7.Reduce consuming carbs
If the term sophisticated sounds classy, it’s at least anything but… when it comes to carbohydrates.
Refined carbohydrates have been filtered to extract the bran and germ from the grains. This means that their fiber and nutritional impossibility has now been taken away. What’s more, eating so much refined carbs can contribute to fat gain, especially visceral fat. By minimizing the number of processed carbohydrates in your diet, you will decrease the amount of fat in your body.
Refined carbs are present in some of the most common foods, such as pastries, pasta and cereals. Since they often have a high glycemic index, these sly carbohydrates will boost the ebbs and flow of your blood sugar—leaving you all kinds of hangry.
Try replacing processed grains with tasty whole grain substitutes, such as quinoa, rye, peas, and whole wheat. We promise that when you do, you will be better and healthier!
What is stopping you? Follow these steps and get ready to lose fat fast! You can do it!