We all know that burning fat and shedding off those excess pounds is a challenge that goes in hand with dedication, hard work, and most importantly an increased awareness of your diet. But the good news is that it is not as complicated as you might think.
Here are 6 rules you can follow to burn those excess fat fast.
1. Eat healthy fats
Be sure to eat a good type of fat. Eat 2-3 servings daily of monounsaturated fatty acids and omega-3 fatty acids found in nuts, oils, fish, avocados, and chocolates.
2. Eat more protein
Protein is an essential nutrient your body needs and keeps you full longer. Consume 3 servings of lean protein daily. This can be found in white meat chicken/turkey, pork loin chops, lean beef sirloin, and fish.
3. Fiber it up
Fiber keeps you feeling full longer which is a big help when you’re losing weight. Opt to eat at least 20 grams of fiber daily from fruits, vegetables, and whole grains.
3. Up your vitamin D
Eat at least 3 servings of vitamin D and calcium-rich foods for bone strengthening and to help speed up weight loss. These nutrients can be found in foods such as dairy, yogurt, and low-fat milk.
5. Exercise
Studies have shown that dieting alone rarely works and weight loss cannot be sustained without the much-needed exercise. Just follow this morning’s exercise regularly every morning.
Do intervals which are considered to be short bursts of intense exertion interspersed with periods of slower activity. These are proven to improve fitness and burn fat more quickly compared to long, moderate bouts of exercise.
Resistance work is also important to build muscle. This will also increase fat burning even after you have finished with your workout because the body needs to burn extra calories to repair muscle.
6. Drink tea
Green or black tea helps in fat loss by helping to reduce the cortisol levels that promote fat storage in the midsection. But green tea has the most advantage of containing higher amounts of epigallocatechin gallate or EGCG that helps your body burn more calories all day.