Best Way To Burn Your Fat and Lose Weight





Getting slimmer is fine and cool. Whether you’re looking to improve your overall health or simply slim down for summer vacation, burning off excess fat can be challenging.

In addition to diet and exercise, numerous other factors can influence fat and weightloss.

There are plenty of steps you can take to burn your fat, quickly and easily.

Here are several best ways to burn fat quickly and promote weight loss.

Deep Nasal Breathing to Relax

Too many tough days at the office or ongoing arguments with family members can sabotage your weight-loss efforts.When your body is stressed, your cortisol levels rise, telling your body to store fat for protection. While that might be helpful in the Amazon, it's not going to save you from your boss's emails. Do deep nasal breathing to relax. This directs air into the lower lobes of the lungs where there are a greater number of parasympathetic nervous system receptors—stimulating repair and recovery while calming the mind. Inhale and exhale deeply from the nose, spending 5 to 8 seconds on each inhale and five to eight seconds on each exhale.





Decrease Calorie Input Through Diet Changes

A common pitfall that many people experience when trying to lose weight is that as they start exercising more, they feel like they need to eat more to keep their energy levels up and consequently fail to see results. Instead, very recommend adapting your diet to get the most out of your calories.

All foods have different energy densities. Foods like fruits, vegetables and whole grains have low energy density, which means you will get fuller faster when eating these than you would high energy density foods.





Proteins and healthy fats promote more stable blood glucose levels, keeping you fuller across a time period and less likely to crave sugar or over eat,” and so these are the kinds of foods you should get the majority of your calories from.

Consuming the same amount of calories as you are now (or fewer if possible), but getting more nutritional value from them will help you feel fuller for longer and lose weight more quickly as a result.





Eat Every 3 to 4 hours.

Eating healthy food frequently helps combat fat gain by giving your body long-lasting energy and preventing intense hunger that leads to irrational food choices and over eating. At each meal, fill half of your plate with fruits and veggies, one quarter with whole grains, and one quarter with lean protein, like nuts, beans, eggs, fish, and poultry. These nutrient-rich foods increase satiety by slowing the digestion and absorption of food in the stomach, which ultimately leads to less calories consumed and more weight loss.





35% protein 35% carbs 35% fat

This formula will help you lose weight faster. A 2016 study published in the American Journal of Clinical Nutrition suggests that increasing your protein intake while decreasing the amount of calories you consume ensures that you lose fat instead of muscle. This 35-35-30 breakdown doesn't mean you can eat any old carb or fat though. Aim to get most of your healthy fat from nuts and fish, your carbs from beans and whole grains, and protein from lean sources like chicken, egg and fish.





Strength train three times a week

Since muscle mass actually increases your metabolic rate, building muscle through weight training increases your caloric burn.To increase your muscle mass, doing three to four sets of exercises like bicep curls, triceps pull downs, bench presses, upright rows. and squats. Perform eight to 12 reps per set, taking a 45 to 90 second breaks between sets. Tackle this sequence three times per week and increase the weight and sets to keep making progress as you get stronger.





Although you could see a small increase in the scale as you build muscle, keep in mind that muscle is more dense than fat. That means it’s very likely that you're losing fat while gaining muscle, so don’t stress. To keep up your progress, aim to increase the amount of resistance you use when your current weight becomes too easy to lift. This kind of strength training recruits fast-twitch muscle fibers, which increases fat burning.Although you could see a small increase in the scale as you build muscle, keep in mind that muscle is more dense than fat. That means it’s very likely that you're losing fat while gaining muscle, so don’t stress. To keep up your progress, aim to increase the amount of resistance you use when your current weight becomes too easy to lift.





Try a Food Substitute

Sometimes it’s a real struggle to reduce the calories you take in, or even just to track them. If you’re constantly on the move and don’t have the time to count calories, or you have the best intentions and are cooking fresh with ingredients that aren’t all labelled with their nutrition info broken down, then accurately tracking calories can be a nightmare.

To ensure you’re getting a good mix of nutrients, as well as all-important protein, you could try a food substitute such as Huel.





This is not marketed as a dietary aid, but it is highly nutritious, and makes calorie counting a lot easier. A word of caution though: Huel may replace meals from a nutritional standpoint, but slurping a cool, slightly slimy milkshake instead of getting your teeth into a warm, healthy paella isn’t for everyone.





Interval training

High-intensity interval training (HIIT), consisting of short bursts of exercise with quick periods of rest or recovery exercises in between, is a very effective way to promote fat loss. Varying the intensity of training leads to a spike in heart rate, which is metabolically challenging and burns more calories.





Do Tabata-style workout to rev up your fat-burning power. For this, you'll spend twenty seconds doing an intense exercise, like burpees, followed by ten seconds rest. You'll repeat the sequence eight times, giving you a four-minute workout. For a quick and dirty full-body workout, repeat the sequence five times with five different exercises for a total of twenty minutes.



