Content

• Steps
• Method 1 of 3: Exercise
• Method 2 of 3: Diet
• Method 3 of 3: Lifestyle Changes
• Tips
• Warnings

99 percent of people want to burn fat. The number on the scale is not that important - it is important to be in good shape and look great. And with the right habits and thoughts, it is quite possible to burn fat and get closer to your ideal figure.

Steps

Method 1 of 3: Exercise

1. 1 Build muscle. After all, if you have more muscle, there simply won't be room for fat. Half a kilogram of muscle takes up less space than fat (they are denser) and, in addition, the more muscle you have, the faster your metabolism works and you look slimmer.
   • If you gain 2 to 5 kg of muscle, a miracle will already happen to your metabolism. This way you will burn more calories even by sitting on the couch and watching TV. You will burn 100 more calories per day. This great advantage will work for you all the time!
2. 2 Start doing cardio. This is the fastest way to burn fat. Create a mode. It is best to practice 4 times a week for 30 minutes.
   • You don't have to force yourself to run the hateful sprint. Swimming, cycling, boxing and tennis are effective alternatives to running and elliptical exercise.
   • If you're not yet ready to be active, start by walking on a treadmill in incline mode, exercising on a stationary bike, or familiarizing yourself with a simulated rowing machine.
   • To lose as much weight (not fat, but weight) as possible, it is best to combine strength training with cardio.

Method 2 of 3: Diet

1. 1 Eat healthy and balanced. Eating whole, unprocessed foods can help you cope with stress. This means eating foods in their natural form - fruits, vegetables, grains, nuts, and so on. These foods are often low in calories, but fill you up quickly.
   • Processed foods (any food in the package) have gone through a process that removes vitamins and nutrients to extend shelf life. Even health food items that can be found on sale fall into this category. If you have the skills and time, it is best to prepare your own food.
     • If you're already reading this article at your sister's favorite restaurant, check your portion size. Restaurants often serve too large portions; ask the waiter to wrap the leftovers with you and take it home.
2. 2 Eat more protein. You don't build muscle in this way, it's an ingrained myth. The only way to build muscle is by exercising it, rather than changing your diet. However, it can up your metabolism and keep you satisfied longer.
   • The body spends more calories converting proteins into fat. Technically, your body has to raise your body temperature. So add lean beef, chicken breast, fish, lentils, beans, and Greek yogurt to your diet guilt-free.
   • Choose the right protein source. You should get it from healthy foods like nuts, not fatty red meat. A serving of meat, poultry, or fish should be the size of your palm. Women and men need 46 grams and 56 grams of protein per day.
3. 3 Drink water. Lots, lots of water. This will not only make you feel fuller for longer, but it will also speed up your metabolism. and the hydration is good for your energy level (and skin!).
   • Drink two glasses of water before each meal. You will satisfy your hunger a little, start losing weight, and help your body continue to burn fat. Remember that men need to drink 3 liters of water, and women need 2, 2.
   • Carbonated, alcoholic and fruity, sugary drinks are full of empty calories. Your body does not register them, so you feel hungry even though calories are being fed into your body.

Method 3 of 3: Lifestyle Changes

1. 1 Speed ​​up your metabolism. Burning calories all the time is the only way to get rid of this stubborn fat. Fortunately, it’s not just genetics — you can beat your metabolism on your own.
   • Be active, build muscle, sleep, and eat often. If you eat every 2-3 hours (but right!), Your metabolism will constantly work, muscles will receive adequate nutrition, and fat stores will be burned. Your body won't even have time to think about where it needs to take its next meal from, and it will easily part with fat stores.
   • Exercise affects your metabolism, but interval training speeds it up even more. High-intensity training is effective and short-lived - it burns nine times more fat per calorie than long endurance training. Train at full power for 30 seconds, rest for a few minutes, and then repeat 4-8 times for a quick workout. This will keep your metabolism running at full speed for a few hours after finishing your workout.
   • One type of fat is not visible to the eye: visceral fat. It lines our organs and provides the necessary lining; Unfortunately, too much can lead to fatal consequences such as high blood pressure, type 2 diabetes, heart disease, dementia, and some cancers, including breast and colon cancer.It comes from lack of activity (not diet), so be active and watch your metabolism.
2. 2 Get some rest. Not getting enough sleep can harm your metabolism. If you don't get enough sleep, it will be more difficult for your body to perform simple tasks such as breathing, tissue repair, and pumping blood.
   • Long-term studies have shown that those who slept five or fewer hours a night (or 8 or more) gained more visceral fat in five years. While the researchers acknowledge that sleep was not the only factor in weight gain, it did.
3. 3 Monitor your stress. This is easier said than done, of course, but keeping an eye on it can make it easier to track the symptoms of living under stress. Stress is unavoidable, but you can help yourself deal with it.
   • Watch for stress seizures. You most likely will not eat healthy foods. If this is a problem for you, start exercising, meditating and ask for help from others. Your friends and family can help you improve your overall health significantly.

Tips

• Have a snack every three hours so you don't feel hungry. It can be whole, raw fruit, yogurt, or nuts.
• Always carry a bottle of water with you. This will help you drink water while fighting hunger.
• Red fat speeds up the metabolism. If you are taking capsules, choose one that contains 300 mg of EPA and DHA.

Warnings

• Try not to get hung up on losing weight and not bring the body to nutritional problems - they can be fatal. And excessive thinness and obesity are all health problems.