There are many reasons people want to burn fat, whether it’s for medical reasons or just to feel better about themselves. Burning fat can seem challenging, but there are so many ways that you can support your desire to burn it off.
Stay Off the Scale
The scale can be super misleading when it comes to burning fat. Muscle weighs more than fat, so as the fat melts off, the weight is replaced with leaner, more toned muscle. Staying off the scale means that you keep your motivation even when the number on the scale isn’t moving.
Get A Full Night’s Sleep
Sleep requirements are different from person to person. Several studies support the idea that those who sleep at least seven hours a night are more likely to be successful in weight loss. A lack of sleep is also thought to contribute to an increased appetite.
Reducing Calories Slowly
Cutting calories dramatically pushes your body into starvation mode, making your metabolism work harder to keep those calories in. Making small changes to your calories every week can help your metabolism change with your calorie intake.
Try Apple Cider Vinegar
Apple cider vinegar is known to promote heart health and is thought to help burn fat by reducing appetite. Vinegar can be taken as a shot in the morning, diluted with water at mealtimes, or used in dressings, sauces, or marinades.
Weight Training
Weight training can help you to keep and build muscle while burning fat. The more muscle your body has, the more calories you burn, even at rest. Weight training helps to burn the hard-to-burn inner visceral fat. Research shows that combining weight training with cardio burns more fat than cardio alone. Starting weight training doesn’t have to be scary – you can do bodyweight or machines instead of working in the intimidating free weight zone.
HIIT Training
Instead of immediately running to the treadmill or elliptical for low intensity cardio, try out high intensity interval training instead. HIIT training burns calories faster by keeping your heart rate high and challenging your body. Work in 30 second to minute intervals, resting in between.
Increase Your Protein
Increasing your protein intake helps to maintain your muscle mass and to burn calories faster than with fats or carbs. High protein diets also keep you full for longer, which minimizes overeating. Eating smaller, high-protein meals throughout the day instead of fewer, large meals increases your metabolism which helps to burn more fat faster.
Cut Out Soda
Think about how much sugar and carbs are in a can of soda. Many people forget that what you drink is a part of your diet and can make or break your nutrition. A single sweet beverage can have upwards of 50 grams of sugar. For context, it’s recommended that you limit your sugar intake for the whole day to 30 grams. Instead, opt for sugar free water, unsweetened coffee, and unsweetened tea. Green tea is especially known to help burn fat and increase metabolism.
Add a Probiotic
Probiotics are gut-healthy bacteria that are great for your overall health. Studies have shown that those who took probiotics were more likely to burn fat and lose weight, even on a high-calorie diet. In addition to supplements, good sources of probiotics include yogurt, sauerkraut, kimchi, miso, kombucha, or pickles.
Add an Iron Supplement
Iron helps to support the health of the thyroid that regulates your metabolism. A lack of iron can cause fatigue, dizziness, headaches, and shortness of breath which can make it hard to work out and burn calories. Iron can be found in supplements, meat, poultry, fortified grains, green vegetables, and dried fruits and beans.
Losing fat can be a daunting task but there are so many options to help you on your journey. Whether you choose to start with a lifestyle or a nutrition change, you can find a way to start making your health a priority.
Heather Rider
