Looking good and feeling good go hand in hand. And just about everyone we know wants to lose weight, reduce body fat, and improve their overall health and fitness.
But losing weight and getting rid of excess body fat takes time. It takes dedication. For some people, it requires a complete lifestyle change.
Luckily, there are a few things you can do to speed up the process. If you’re ready to lose some weight, try these five tips to burn fat faster.
Get More Protein
Carbs and fatty foods may taste good, but the more of them you eat, the more fat you’ll store. If you want to burn fat faster, replace those carbs and low-nutrient, processed foods with lots of protein instead.
Foods that are high in protein keep us feeling fuller longer. They also reduce our appetites, making it easier to burn fat. Eating a high-protein diet can also preserve muscle mass and help you shed that belly bulge, which is where so many people tend to store excess fat.
There are lots of ways to incorporate more protein into your diet. It’s all about making the right choices.
Meat, eggs, cheese, and seafood are all excellent sources of protein. Vegans can increase their protein intake with soy protein shakes, edamame, beans, tofu, broccoli, and nuts.
Besides adding more protein to your diet, it can also help increase your iron intake.
Without the right amount of iron in the body, your metabolism can slow down. Shellfish, legumes, red meat, turkey, and tofu are all great options of high-protein foods with significant levels of iron.
Eat Healthy Fats
Not all fats are bad for you. In fact, some are even considered healthy fats.
Unhealthy fats include trans fats and saturated fats. Healthy fats refer to unsaturated fatty acids and Omega-3 fatty acids.
Healthy fats lie in nuts, seeds, avocados, olives, and fatty fishes, such as salmon and mackerel. Unhealthy fats are typically in fried foods, frozen foods, processed snack foods, and baked goods.
The high-fat, low-carb Keto diet is an excellent example of how the right fats can benefit the body.
In people with poor diets, the body primarily converts fat to glucose, which stores as fat in the body. When your body is in ketosis, it actually burns fat faster because it uses that fat as fuel.
Stop Drinking Sugar
Simply changing what you drink can significantly affect your body’s fat storage and burn rate.
If you want to burn fat faster, stop drinking sugary drinks. A diet that’s high in sugar causes the body to store fat more quickly.
Sugar can sneak into just about everything, including foods and drinks that aren’t even sweet, such as spaghetti sauce and soup. Cutting back on sugar by eliminating beverages is an easy way to make the body burn fat faster.
Avoid fruit juices, alcohol, and sodas, including diet sodas made with artificial sugar. Replace them with water, or even with coffee, and the pounds will start to come off.
Unsweetened coffee has an added benefit as well. Caffeine stimulates the central nervous system, which helps to boost your metabolism and burn fat faster. It also gives you a bit of energy, which can help propel you through a workout and help you lose weight even faster.
Learn to Love Cardio and High-Intensity Interval Training
We all know the importance of maintaining a solid fitness routine. But the type of exercise you do can make a big difference in how your body burns fat.
To burn fat as quickly as possible, focus on High-Intensity Interval Training (HIIT). HIIT workouts blend intense bursts of high-energy exercises with short periods of rest between.
By switching between high-energy moves and brief periods of rest, HIIT exercise keeps your heart elevated. It’s a great way to lose weight, improve your endurance, and burn fat.
But you don’t have to do a HIIT workout every day. Cardio workouts also speed up the process of burning fat and boosting metabolism (they just don’t do it quite as quickly as interval training).
Need to mix up your workouts from day to day? Try incorporating some other fat-burning exercises into your routine, such as kickboxing, CrossFit, or playing team sports.
Get More Sleep
How we sleep affects virtually every aspect of how our body functions, including how it burns fat.
Sleep impacts our hormone levels. When we don’t get enough of it, those fluctuating hormone levels can lead to weight gain and slow down the body’s natural process of burning fat.
A lack of sleep also slows your metabolism. The slower your metabolism, the longer it takes your body to burn fuel. The slower it burns, the more you’ll store body fat.
Having better sleep habits can also reduce your stress levels, and there is a direct connection between stress and weight gain. Stress releases cortisol into the body, and increased cortisol levels can lead to weight gain and cause you to store even more fat.
Losing weight is no easy feat. But with a few small changes to your lifestyle, you can significantly increase the rate at which your body burns fat.
Here’s how to do it:
- Eat a high-protein diet of meat, fish, beans, and nuts
- Eat healthy fats, such as avocados, olives, and fatty fishes
- Reduce your sugar intake by cutting out juices, sodas, alcohol, and other sugary drinks
- Do high-intensity interval training and cardio workouts
- Get the right amount of sleep so that your metabolism doesn’t slow down
Depending on how much weight you want to lose or how much fat you need to burn, there are many ways to do it. So put your mind to it. Commit to making different choices when it comes to food and beverages. Stick to a fitness and exercise routine.
And don’t forget to get enough sleep. Without sleep, the body cannot function at peak levels, no matter what you eat or how much you work out.
Ryan Sundling is a Group Marketing Manager at Cardinal Group Management. He has over ten years of experience in the conventional housing industry and works with The Oliver on a daily basis to help them with their marketing efforts.