Most experts say that losing weight is best done gradually. Losing fat fast doesn’t usually bring long-term good results to the table. If you lose weight too fast, you’ll more likely to lose muscle and bone mass instead of losing fat.
Unsafe weight loss is something to steer clear of. You must burn fat in an effective and healthy way to get good results. Here are key tips to burn fat fast in a safe and healthy way.
Drink Plenty of Water
If you want to lose fat, it’s best if you drink lots of water. Make water your primary drink. Beverages such as energy drinks, fruit smoothies, beers, sodas, etc. contain at least 100 calories each. These beverages don’t also satisfy your hunger the way a 100 calorie food does, so they’re practically unnecessary.
Beverages may also be high in carbohydrates and sodium, which tricks you into thirsting for more of these liquids. That can also make you puffy and bloated.
Water has zero carbs and calories, making it the perfect drink for slimming down. It also helps flush out excess water weight from your body and jump-starts your metabolism.
Stick with Vegetables
The carbs you get from white rice, sandwich rolls, spaghetti, etc., can hurt your weight loss efforts. These foods are easily digested, making you more hungry. You’ll want to eat again and again later. Here are some thoughts on staying away from white, processed carbs.
- Avoid eating whole-grain bread and other foods, as these are high in fiber and that can puff out. Replace them instead with vegetables such as cauliflower.
- For your snack, eat carrots instead. The complex carbs found in these vegetables are processed by our body more slowly than simple carbs, which leaves you feeling full much longer.
Do Cardiovascular Exercises at Least 30 Minutes a Day
A healthy diet plan will not be enough to burn fats fast. You need to do workouts as well if you really want to increase the number of calories you burn every day. For this purpose, you might want to consider cardiovascular exercises that can really boost your heart rate and burn calories.
You can also burn more calories for every workout session you do if you incorporate interval training. Alternating slower workout activity with high intensity inclines and other exercises boosts your heart rate and helps you burn a lot of calories.
Do Push Ups and Lunges Every Other Day
Push-ups and lunges not only shape your body and muscles, but they also help give your body a more streamlined appearance.
- Do at least 36 push ups and lunges every other day. Lunges will work your butt, hips, and thighs, while push-ups will work your upper body.
- Just make sure that you keep your back and legs remain straight while doing push-ups, as this can help improve your muscle tone.
- Lunges will allow you to build more muscle on your lower body, particularly if you hold free weights in each of your hand.
Get the Right Amount of Sleep Every Night
Not getting enough sleep every night can make you gain weight. Proper sleep will keep your refreshed and energized for the rest of your day.
- If you slept for at least eight hours overnight, you will have the energy to last you the day and still be able to do your workouts later.
- Proper sleep also helps boost your metabolism, enabling you to burn fats faster effectively.
Avoid Skipping Meals
Skipping meals doesn’t really help you lose weight. So make an effort to avoid skipping meals as much as possible.
If your daily schedule prevents you from having lunch, you might want to bring with you an energy bar, a fruit, a snack, or anything that can keep you from getting hungry while you’re in the office.
Skipping a meal can slow down your metabolism, which causes you to overeat later in the day. For example, think about a time you missed lunch, and you were later so hungry that you felt like you could eat a whole turkey for dinner.
Do Aerobic Exercises
If you don’t have the time to do cardiovascular exercises during the day, you can try to do aerobic exercises instead such as hiking or walking, especially before dinner. A pre-dinner walk is very beneficial for you.
Since your metabolism will often go down as the sun goes down, a 30-minute aerobic exercise session will keep your metabolism going for the rest of the night. This will help keep you from overeating during dinner, especially after an exhausting day from work. Aerobic exercises during the evening will also help you become more relaxed after dinner.
Stick to a Healthy Breakfast
Breakfast is the most important meal of the day. It will help you start your day on the right track.
A healthy breakfast should fill you up, satisfy you, and stave off your cravings later in the day.
It’s important to eat a breakfast that contains 400 to 500 calories. Make sure that your meal includes foods that are rich in protein and fiber such as eggs, beans, 100% whole grains, fruits, vegetables, etc.
Eating a healthy breakfast complete with the right amount of nutrients will help you lose weight without having to compromise on anything.
Stick to a Healthy Diet and Lifestyle
Losing weight doesn’t only mean that you just have to shed a couple of pounds. The best way to kick-start your weight loss is stick to a healthy lifestyle, a healthy diet plan, and a physical exercise regimen. Don’t make losing pounds your only goal for losing weight because that’ll never work. Keep in mind that healthy weight loss works to slim you down without sacrificing anything on your body.
About The Author:
Patrick Rayson is a fitness trainer and weight loss specialist who’s dedicated to helping people reach their weight loss goals in life. He writes for whatfatburner.com and encourages people to know that they can be the best they can be no matter what age they are. In his spare time, he likes to run and work out.
Nice!! causes of weight loss include, but are not limited to, cancer, viral infection such as gastroenteritis, parasite infection, depression, bowel diseases, and overactive thyroid. The loss of weight and lack of nutrition associated with a chronic illness is referred to as cachexia.