1. Time your meals: Most people only pay attention to what is on their plate and not the timing of their meals. Eating small meals every three to four hours can boost your metabolism which helps in burning fat. The key is to figure out the portion size of your dinner is enough to last you a few more hours.
2. Eat more protein: It is a proven fact that our body burns more calories when we consume protein supplements as compared to fats or carbs. Loading up on quality protein will increase your metabolism and also help maintain muscle mass, all of which help burn fat. A study published in the American Journal of Physiology compared 2 groups, where the first group was fed a high-protein bodybuilding diet and the second group was fed a low-protein bodybuilding diet, and the high-protein group burned more fat.
3. Spice it up: As surprising as it may sound, some spices contain phytochemicals that break down body fat by breaking down cholesterol; Kill virus, bacteria and fungus; And prevents heart disease. At the top of the list are garlic, turmeric, cinnamon and chili.
4. High-intensity interval training (HIIT): This means alternating a brief period of high-intensity exercise with short periods of rest. The result: Losing more fat in less time.
Try jumping rope as fast as you can for 10-20 seconds, followed by half a minute at a slower pace.
5. Fight Fat With Fibre: The best sources of fiber can be found in fruits and vegetables. You should aim for around 25 grams a day. Research indicated that certain fibers can increase your fat burning by as much as 30 percent. Studies show that people who eat the most fiber tend to gain less weight over time.
6. Train with weights: Training with weights has many benefits and fat burning is one of them. Weight training burns calories. Studies also show that weight training increases the number of calories you burn at rest for up to 39 hours after your workout.
7. Drink milk: Evidence proves that calcium deficiency can slow down the metabolism. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce the absorption of fat from other foods.
8. Fast once a week: This helps the body to keep the adrenaline high and blood sugar low. When you exercise while fasting, it essentially forces your body to burn fat, because your body’s fat-burning process is controlled by your sympathetic nervous system (SNS), and your SNS triggers exercise. And is activated by lack of food. The combination of fasting and exercise maximizes the effect of cellular factors and catalysts (cyclic AMP and AMP kinase), which force the breakdown of fat and glycogen for energy.
9. Drink more water: Being dehydrated can make your body feel hungry. The general consensus in the bodybuilding diet community is that high water storage within muscles acts as an anabolic factor. This allows the muscles to maintain a positive nitrogen balance, which directly affects muscle growth.
10. Eat more avocados: Avocados are full of the kinds of healthy fats you need for your body to burn fat. Plus, by eating more of nature’s healthful foods like avocados and almonds, you’re much less likely to feel hungry again shortly after a meal. As an added health benefit, eating a diet high in omega-9 fats, of which avocado is one of the best sources, has the potential to reduce levels of ‘bad’ low-density lipoprotein cholesterol in the blood. Similar time to raising ‘good’ high-density lipoprotein cholesterol.
11. Drink green tea: Green tea is rich in fat burning antioxidants. When you drink a cup of tea, you are actually ingesting a large amount of beneficial substances with powerful biological effects. The most famous of these is caffeine. A cup of green tea contains much less caffeine (24–40 mg) than a cup of coffee (100–200 mg), but still enough to have a mild effect. Caffeine is a well-known stimulant that has been shown in numerous studies to burn fat and improve exercise performance.
12. Plan a cheat meal: If you’ve been strict all week, a pig-out will prepare your body for more. weight loss, People have been shown to follow their healthy eating routine more strictly when they are tempted to eat their favorite foods one day a week. Strategic planning of cheat meals can be beneficial and also help in controlling junk food cravings on a daily basis.
Source by Amey Mhadeshwar
