By Elizabeth Elaine Reed, Healthy lifestyle advocate
After a long, cold winter many people have been more sedentary than they normally would be in warmer weather. With spring around the corner many are looking to tone up and/or drop a few pounds. Some people try crash diets, some try high intensity training and some look for ways to up thier metabolism to burn fat fast. Of course, a long-term healthy lifestyle is best but to get jumpstarted there are many ways to burn fat faster. If you are one looking to find ways to burn fat faster you’re not alone. Many people are looking for solutions to help them achieve their fitness goals. But what works best?
Fortunately, there are strategies that can help burn fat quickly and safely. These are eight strategies are proven to burn fat fast for people. Let’s take a look.
Supplements are a great way to support weight loss. The right supplement can put you on the road to better health, and while losing weight or maintaining a certain weight may be your goal, your ultimate goal should be a healthy lifestyle you can live with.
Certain supplements, such as whey protein and fish oil, can help you burn fat faster and support muscle growth. Fish oil has many advantages to it including help fight off cardiovascular disease, can help reduce diabetes symptoms ,promote good mental. health, helps with inflammation, and even stengthen the immune system. While you can get fish oil from eating the right foods such as fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines), many people opt for the fish oil supplements to be sure they are getting the amount they are needing for their purpose.
While a good diet and regular exercise can’t be totally replaced by supplements, they support you by giving your body an extra push. There are times when things work better for you depending on if you are male or female. Men have some unique challenges and if you’re a guy and your diet and training are on point, then a fat burner may help speed up and optimize your efforts. Even if you choose to take a fat burner remember you still have to exercise and workout, it won’t do the work for you.
With the right balance of vitamins, minerals, and other nutrients, you can boost muscular growth and burn fast faster. But, before using any dietary supplements, be sure to consult with your doctor
Do High Intensity Interval Training HIIT Cardio Workouts
High-intensity interval training (HIIT) is one of the most effective ways to burn fat fast. This type of workout alternates periods of intense exercise with short rest intervals or active rest. HIIT workouts can be an excellent choice for people looking to burn fat quickly.
Research has shown that HIIT can result in greater weight loss and improved cardiovascular health than other types of cardio. It can also be finished quickly and is frequently shorter in duration than other types of training.
In fact, research by Harvard University shows that brief bursts of strenuous exercise may be safe for some — but not all — older adults.
“HIIT is a great regimen for people who are young and healthy. If you’re older or have heart disease, check with your doctor before trying it,” says Dr. I-Min Lee, a professor of medicine at Harvard Medical School and an expert on the role of physical activity in preventing disease.
While HIIT can be beneficial the Harvard research cautions that you should check with your doctor. Some cardiac rehabilitation programs that help people recover from heart attacks and related conditions are using tailored versions of HIIT, but these closely monitored sessions start with an exercise stress test to make sure people don’t have symptoms such as chest pain, which might make strenuous exercise dangerous. Outside of such settings, HIIT may be unsafe for people who have or are at risk for heart disease.
Once you have checked with your doctor and determine that HIIT training is right for you, you can check out various types of HIIT cardio workouts.
Eat A Healthy And Balanced Diet
Diet plays a significant role in burning fat. The best way to make sure you get all the nutrients your body needs while avoiding foods that can make you gain weight is to eat a healthy, balanced diet. This means eating vegetables, fruits, lean proteins, whole grains, and healthy fats in the right portions for your body type.
In addition to helping you burn fat, eating a healthy diet can improve your overall health and reduce the risk of developing chronic diseases like diabetes, heart disease, and cancer. Plus, when combined with regular exercise, a healthy diet is even more effective at burning fat quickly.
A healthy and balanced diet should include food that is right for you. Some choose the low carb or keto lifestyle, some count calories, and there are many eating plans, many of which are advertised on television. The U.S. Department of Agriculture puts out guidelines they fell are helpful every five years. For many years they went with the food pyramid, but in recent years they are going with the “My Plate” recommendations. The graphic to the left is their suggestion.
The Dept. of Agriculture says, they “eencourage healthy eating patterns at each stage of life and recognize that individuals will have to make shifts in their food and beverage to achieve a healthy pattern.”
Bottom line on diet is choose something you think you can stick with. Often people think a quick crash-weight loss diet will be great because they can lose the weight they want in time for an event or season All the commercials about “swim suit season” coming up are just an attempt at trying to get you to try their latest diet products. While some diets offer a healthy lifestyle, such as a low-carb lifestyle if done correctly, they can also mess up your metabolism and can actually cause you to gain weigh if done in the wrong manner. There is no right or wrong way for you to live your life as far as exercise, supplements and diet, but the more you know about it, the better choices you can make.
Drink Plenty Of Water
If you want to burn fat and keep your body in balance, you must stay hydrated. It helps in the metabolization of stored fat in your body while also helping in eliminating toxins and waste. It can also reduce hunger cravings, which can help you maintain a healthy diet.
Drinking plenty of water throughout the day is vital for burning fat. Experts recommend two liters, or about eight glasses, of water daily for optimal health benefits. Don’t forget to add other fluids like herbal tea and freshly squeezed juices.
Avoid Processed Foods
Processed foods are usually high in calories and unhealthy fats, making them a no-no for people looking to burn fat fast.
According to an article on the Laborer’ Health and Safety Fund website, “These types of foods are altered during preparation to make it more convenient, shelf-stable or flavorful. Some foods are much more processed than others. A bagged salad or pre-cut green beans technically count as processed, but it’s only minimally processed because its natural state hasn’t changed. In other words, it looks pretty much the same as you’d find it in nature. A box of macaroni and cheese or a microwavable dinner, on the other hand, are considered heavily processed (also called ultra processed) because they’ve been chemically altered with artificial flavors, additives and other ingredients.”
Processed food contain loads of added sugars, preservatives, and other unhealthy ingredients that can easily lead to weight gain.
Ditching processed foods is one of the most effective strategies for burning fat quickly and for developing healthy eating plans. Instead, focus on eating whole foods free of additives and preservatives.
Exercise is one of the best strategies for achieving or maintaining health and is a great way to burn fat fast. Regular exercise helps you burn calories, build muscle, and boost your metabolism. It also has tremendous health benefits beyond burning fat, such as reducing stress and improving overall mental and physical well-being.
Exercise helps with daily stress. If the stress of the day is getting to you, take a few minutes out and walk around, go for a run or do some exercise. There are many exercises that can even be done from your chair at work. The Total Wellness blog gives examples of discreet exercises you can do at your desk.
Yoga is a form of exercise. According to WebMD: Yoga does more than burn calories and tone muscles. It’s a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation. Yoga has been around for more than 5,000 years and there are more than 100 different versions of yoga. Whiile exercise fads may come and go, yoga is a proven way to increase your health.
Choose at type of exercise that works for you. Exercising regularly helps you build a more robust and leaner physique, giving you the confidence to take your fitness goals to the next level. And, of course, focusing on the right exercises is critical for burning fat quickly and efficiently.
Get Enough Sleep
Getting sufficient sleep is essential for health and well-being and aids in burning fat quickly. Not getting enough sleep can slow your metabolism and increase cravings for unhealthy foods, making it harder to reach your fitness goals. We all know that feeling of being too tired and thinking that cookie or donut can help perk us up for the task at hand. Think ahead and get enough sleep so you won’t be in that situation.
The lack of sleep can also lead to increased stress levels, which further add to the challenge of burning fat.
Adequate rest also helps the body recover from exercise and repair muscle tissue, which can aid in burning fat faster. Most experts recommend seven to nine hours of sleep each night for optimal benefits.
Manage Stress Levels
Stress is a significant factor when it comes to weight gain. Focusing on healthy eating habits and exercise can be tricky when feeling overwhelmed. That’s why managing stress levels is essential to any weight loss plan.
Whether through yoga, meditation, or a relaxing bath, taking time each day to de-stress can help you focus on weight loss and make it easier to reach your goals. Plus, reducing stress levels can keep cravings for unhealthy foods at bay and improve mental clarity.
Choosing to live a healthy lifestyle and in turn burning fat to lose weight or gain muscle can be difficult, but it doesn’t have to be. Changing your diet, drinking lots of water, avoiding processed foods, exercising frequently, getting adequate sleep, and managing stress, you can achieve your fitness goals more quickly and feel better every day.
With dedication and consistency, you’ll be on your way to burning more fat and improving your overall health. One of the most important things when trying to lose or maintain weight is to recognize we are all different. What works for you may not work for me but if you continue to move forward and do your best, with a little planning you can be the best version of you you can be.
For more info on fat burners for men CLICK HERE.
For information on fat burners for women CLICK HERE.
Editor’s note: STLSportsPage.com and it’s owners and management do not endorse any specific weight loss or exercise company or way of life. We do however encourage our readers to live a healthy lifestyle– the one that is best for you, and always seek the guidance of your healthcare professional before trying anything new.