February 12, 2019
Whether itâ€™s the tiny little paunch or the thunder thighs you are trying to bid farewell to, losing fat can be a Herculean task. We all have a specific fitness goal in mind and we aspire to achieve that one day. But, getting in shape and toning the body requires a lot of shedding of fat, and thatâ€™s no easy feat. Firstly, it requires motivation, then, once youâ€™re on the journey to fat loss, you need to stay dedicated. And lastly, you need to strive to maintain the consistency so that you donâ€™t pile on the kilos that you lost with all the rigorous workouts and brutal diets. But, hereâ€™s some news for you: burning fat takes a lot more than exercising and dieting. If your mind has set itself on a journey of thoughts to figure out what the other ways of losing fat are, stop! Because weâ€™ve done the field work for you and compiled a list of things that you can do to shed fat fast and to maintain it. Hereâ€™s the list-
Yes, you read that right. Donâ€™t worry, weâ€™re not duping you with the statement that rest is an important way to lose fat. Adequate sleep and rest are essential for your body to repair, rebuild, and rejuvenate. And if youâ€™ve been working out a lot lately and if youâ€™re stressing your body, then, it becomes all the more important for you to get a good nightâ€™s sleep and give your body proper rest. According to a study, those who received 7+ hours of sleep witnessed a 33 percent increase in weight loss (1). Also, the study finds that when you sleep for 7 or more hours, the bodyâ€™s hormones get regulated (2). So, looks like we have a good reason to spend more time in bed now, what do you think?
If you like chugging, start chugging a glass of water right after you wake up. You should also drink a glass of water before every meal you eat. Drinking enough water saves you from experiencing false sugar cravings and junk food cravings. We often misidentify our thirst alert as hunger and we end up eating more than required. Avoid drinking any beverage that has soda, sugar or alcohol in it. If you are a frequent consumer of diet soda and fruit juice, you need to discontinue that habit. Because, just like how sweetened beverages have artificial sugar in them, fruit juices are loaded with sugar. If you really want to shed some fat, ditch these beverages and switch to healthier alternatives like green tea, fruit-infused water, and black coffee (without sugar). Coffee has the ability to speed up your metabolism and breakdown of fat in the body. It keeps the fat burning process on (3), (4).
Consuming about 1-2 tablespoons of vinegar a day reduces body weight, the average waist circumference, and the belly fat (5). It has been noted that by consuming vinegar, a feeling of satiety develops in the body and reduces the calorie intake by 275 calories. Adding vinegar to your diet is easy. You can drink diluted apple cider vinegar as a beverage and also consume it a few times before every meal as it again acts as an appetite suppressant (6). We know that drinking vinegar straight out of the bottle doesnâ€™t sound too appealing, but we donâ€™t want you to do that. Just have a couple of tablespoons in its diluted form and maybe you can add it to your meals too.
Remember not to overdo it.
From immunity to mental health, probiotics, the bacteria found in the gut, play a role in everything (7). Studies have found that increased intake of probiotics, either via supplements or through food revs up the fat burning process (8). Some strains in the genus Lactobacillus are said to be effective in weight loss. Observations have been made where people who consumed yogurt with either the bacteria Lactobacillus fermentum or Lactobacillus amylovorus, saw reductions in their body fat by 3-4 percent (9).
Itâ€™s not enough to just do cardio, you also need to build some muscle mass. And for that, you need to engage in strength training. Resistance training can help you preserve the fat-free mass in your body, thereby burning more calories at rest (10). It has been found that when you mix aerobic exercises with strength training, there is more fat loss (11).
Apart from that, make sure that your body has access to enough iron content. A lack of iron can lead to impaired functioning of the thyroid thatâ€™s responsible for regulating the metabolism. So, make it a point to munch on foods like spinach, chicken, prunes, etc.
There are a number of ways in which you can accelerate the process of fat loss in your body. But, the bottom line is that you need to adopt healthy habits and keep yourself as far as possible from activities and indulgences that lead to weight gain. Maintain a well-rounded diet thatâ€™s nutritious and at the same time low on empty calories.
Do you think itâ€™s easy to burn fat by incorporating these ways? Let us know in the comments below.