In the opinion of experts, exercising and eating right is still the fastest and most sustainable way to burn fat. Here are ways to help you burn body calories and burn belly fat in a reliable, science-backed way.
1. Exercise is the fastest way to burn fat
Physical activity helps you “burn” calories stored in adipose tissue, in parallel with reducing calories in the diet will create a calorie deficit, which is the fastest way to burn excess fat.
How much exercise to effectively burn fat?
The more you exercise, the faster you burn fat. Typically, a person needs to work out gradually to get to 150 minutes/week of moderate-intensity training, or 75 minutes/week of high-intensity training. You can also combine the two levels with the right ratio to burn the same amount of calories.
The duration and intensity of exercise depend on the health status, the ability of the body, and the nutrition and working regimen of each person. If you’re looking to burn fat as quickly as possible with a “heavyweight” regimen, you should have an expert accompany you to help you map out an effective route, while avoiding harm to your health.
What exercises are for the purpose of burning fat?
There are many effective fat-burning exercises for you to choose from brisk walking, jogging, swimming, etc. Muscle development exercises like plank, squat, weightlifting, etc. are also effective. use to burn calories. With these exercises, you should learn carefully to perform properly, avoid injury or not bring results.
Obviously, you can lose weight by reducing your calorie intake without putting too much emphasis on exercise. But in addition to weight loss, physical exercise has an irreplaceable role in strengthening muscles, bones, immune system and preventing chronic diseases related to blood sugar, blood pressure, and heart disease. Exercising in tandem with proper eating helps to lose weight in a sustainable way while maintaining physical and mental flexibility.
2. The necessity of muscle-building exercises, strength training in burning fat
You need muscle for exercise, and exercise helps you build muscle. Muscle mass burns more calories even at rest. According to experts, 4.5kg of muscle in the body can burn 50 calories while at rest. The biggest muscles (the biggest sources of calorie burning) are in the thighs, abdomen, chest, and arms that need regular exercise.
Strength training becomes especially important as we age, metabolism tends to slow down making fat burning less effective. So you need to do some strength training at least a couple of times a week.
3. Add green tea and black tea containing caffeine to your fat-burning menu
Caffeine is a stimulant that causes the body to burn more calories. In addition, caffeine also gives the feeling that you have more energy, which leads to you actually being more active and burning more calories.
In the last few years, several studies have shown that green and black tea have more benefits than the caffeine in them. According to a study in the American Journal of Clinical Nutrition, drinking tea with meals can effectively burn fat. Tea extract can help the body limit the absorption of carbohydrates from food.
Although the ways in which green and black tea help with fat loss have not been fully studied, these zero-calorie drinks are very effective in the long term in burning fat.
4. Don’t skip breakfast if you really want to burn fat
We often take breakfast lightly. Therefore, many people choose to cut down on breakfast as a way to reduce the amount of calories provided to the body to lose weight. But we need to rethink that fasting for a meal does not mean that the body will not consume more calories. Many studies have shown that we tend to compensate for breakfast with high-calorie foods and drinks such as cakes, fast food, soft drinks, etc. These foods really cause weight gain more frightening than you.
A nutritious breakfast is one way we avoid unhealthy calorie cravings. Getting enough nutrition and energy through breakfast is also a signal for the body to have a strong metabolism during the day. A confident and active day thanks to breakfast is a way for the body to burn fat better.
5. Eat salmon to provide more protein and vitamin D
6. Eat broccoli and vegetables to burn belly fat
Broccoli in particular and all vegetables rich in fiber and vitamins are important components in the menu to burn excess belly fat. They keep you full for a long time, give you a balanced diet and a healthy appearance. Several studies show a link between people consuming large amounts of dark-colored vegetables (especially green, yellow, and orange) and low levels of dangerous fats inside and outside of the internal organs…
In particular, broccoli is one of the few foods containing calcium, which is effective in reducing excess fat, especially burning excess fat in the abdomen. Interestingly, calcium absorption from foods like broccoli seems to be more effective than calcium absorption from supplements, one reason to eat more broccoli.
7. Eat low-fat dairy foods
The calcium contained in low-fat dairy products, although not helping to burn many calories, has the effect of helping to reduce the amount of fat in the body. Results from a recent Danish study show that we can absorb fewer fat calories from meals when we get calcium from low-fat dairy products at the same time.
8. Get enough sleep to help burn fat
Many studies looking at the link between sleep deprivation and weight gain have observed some common causes. Lack of sleep can cause the brain to reduce the production of the hormone leptin, which makes us feel full while increasing the secretion of the hormone ghrelin makes us hungry and crave more. Lack of sleep also disturbs and reduces metabolic activity, thereby reducing the number of calories that cells consume.
When we’re sleep-deprived, we don’t want to be as active, but instead focus all of our alertness on the most important tasks, thus saving as many calories as possible. It can be said that the body accepts sleep deprivation as a stressor, accumulating as many calories and using as little as possible.
So, getting enough and good sleep is a way for the body to do the opposite, receive the right and wise calories, and do not hesitate to use them – away to burn excess fat and maintain a sustainable weight.
9. If you love music, try dancing
Recent research from the University of Brighton (UK) shows that dancing is a great way to burn fat. Dancing for an hour can burn from 200 to 600 kcal. Not only that, dancing makes the spirit of the practitioner full of excitement, thereby promoting dynamism in other activities. This positive attitude also has a synergistic effect on improving immune health and overall metabolic performance. These changes all cause the body to burn more calories, which is how dancing helps the body burn excess fat.
Hopefully, through the above article, you have had useful suggestions to choose for yourself the right method for your goal of burning fat.
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