Are you tired of feeling sluggish and uncomfortable in your own skin? Do you want to learn how to transform your body and become the healthiest version of yourself? Are you struggling to get rid of stubborn belly fat? For most beginners, burning fat in and around the abdominal area is a challenging task. If you have not yet been able to answer these questions, you are not alone.
Belly fat not only affects the physical appearance of the body, but high levels of body fat are also high risk factors for developing morbid conditions in the body like diabetes, heart disease, and high blood pressure. Here, we share easy and effective ways for burning fat fast and in a sustainable manner to help even a newbie shed their belly fat levels and improve overall health levels.
First things first, it’s important to understand what we mean by “burning fat.” Our bodies convert and store the excess energy that is not used up by the body in the form of fat, and when we consume more calories than what we use, that excess fat keeps accumulating and we gain weight. Burning fat simply means reducing that stored energy levels for fuel, which in turn leads to weight loss.
So, what would be the best way to burn fat fast how do we get our bodies to start burning fat? The answer lies in creating a calorie deficit in the body. This means consuming fewer calories than what the body burns each day, which forces our bodies to turn to stored fat for energy
One of the most important pillars of a healthy lifestyle is the nutritional aspects of the body. Since every type of body is structured in a different manner, though the basic nutritional aspects like the food pyramid remain constant, it is the micro nutritional aspects that differ for each body type. In order to keep the body in a healthy state and burn fat easily one needs to make certain changes to the nutritional aspects of the food. These include:
Excessive consumption of sugar can cause weight gain, especially in the abdominal area. Artificially sweetened foods and drinks contain high levels of fructose that can lead to an increase in belly fat. In order to burn fat fast naturally, minimizing the levels of sugar consumption in the diet by limiting the consumption of processed foods, sugary beverages, and sweets is one of the effective and sustainable ways to start losing belly fat fast.
Protein is essential for losing weight because of its properties to increase metabolic activity in the body and decreasing the level of appetite in the body. High levels of protein in the body act as fillers for the body and reduce hunger pangs and assist in eliminating the unhealthy habit of binge eating or eating between meals. Increasing the level of protein intake can help burn more calories and lose belly fat.
Kicking the day off on the right note with a protein laden breakfast consisting of lean meat, eggs, with a combination of whole foods that are rich in nutrients and fibre and skipping lunch or having a light lunch can help lose weight and reduce belly fat much faster. Some examples of whole foods include fruits, green vegetables, whole grains, and lean protein sources.
Popular beliefs floating around have labelled fats as the main villains of a healthy lifestyle. It is however, critical to understand that scientifically not all fats are created equal and all types of fats are not harmful for the body. To reap the complete benefits of a healthy and nutritious, well balanced diet, it is critical to focus on incorporating healthy fats, such as monounsaturated and polyunsaturated fats, as a part of the diet. Consuming healthy fats, such as monounsaturated and polyunsaturated fats in the diet, provide much faster and sustainable weight loss and belly fat reduction. Avocados, nuts, seeds, and fatty fish are all high in healthy fats.
Healthy-fat diets technically are more filling than low-fat diets. This means that eating high-fat foods makes people feel fuller for longer periods of time, which can lead to lower overall calorie intake and weight loss by reducing the body’s hunger levels.
The composition of the brain mostly consists of fat, a high-fat diet can help support brains functions and promote mental health, particularly as the physical body starts aging during its natural process. High healthy fats, such as omega-3 fatty acids, have been shown in studies to improve cognitive function and memory.
Contrary to popular beliefs about heart attacks, healthy fat levels in the body are actually beneficial for your heart health. Avocados, nuts, and olive oil, which are high in healthy fats, can help reduce inflammation and improve cholesterol levels.
Hormones are an important requirement for many bodily functions, and a diet rich in healthy fats can help maintain hormonal balance in the body. Consuming healthy fats also helps in the regulation of insulin levels, which is an important measure of the body being in a diabetic state and the reduction of inflammation, along with supporting of the thyroid function.
Healthy fat levels in the body are necessary for maintaining healthy skin, and a diet rich in healthy fats can help improve skin health. Consuming healthy fats can help reduce inflammation levels in the body and provide the necessary nutrients that the skin requires to stay healthy.
Fibre is an important nutrient that is required for the body and is sourced from plant-based foods such as fruits, vegetables, whole grains, and legumes. It plays a crucial role in maintaining good health and preventing various diseases.
Higher levels of soluble fibre binds to cholesterol in the gut and removes it from the body. This prevents the cholesterol from sticking on the walls of the arteries, which helps lower blood cholesterol levels and the risk of contracting heart disease.
Fibre has the capacity to slow down the absorption process of sugar in the bloodstream, which helps regulate blood sugar levels. The more time that the sugar takes to be absorption in the blood levels, the faster it burns, reducing the level of blood sugar fluctuation in the body and regulating it properly.
Fibre-rich foods act as fillers for controlling the body’s hunger levels which can help reduce hunger levels in the body, leading to lower calories consumption and aiding in faster fat burning and fat loss and sustainable weight loss in the body.
Studies on heart health point out that a high-fibre diet has been linked to a reduced risk of heart disease, as it has the capability to stabilize blood pressure levels and reduce the inflammation levels in the body.
Healthy levels of fibre in the body promotes the growth of beneficial bacteria in the gut, which helps improve digestive health and boost the immune system in the body, leading to a disease free, healthy lifestyle in the long term. Experts recommend a daily fibre intake of 25 grams for women and 38 grams for men.
However, each body has a different structure and has different nutritional requirements and you need to understand your body’s nutritional requirements in order to have a balanced diet plan that is required for meeting the requirements of your body type.
Just like fats, carbs have also earned a bad name in the diet world. This is due to the lack of knowledge. It is not that all carbs are bad per se. Carbs are an integral part of the food pyramid and an important aspect of the body’s nutritional requirements.
It is the processed carbohydrates that are the bad carbs and should be eliminated from the diet rather than the good carbs or the whole carbs. Processed carbs are carbohydrates that have been refined and stripped of their natural nutrients and fibre content. Examples of processed carbohydrates include white bread, pasta, and pastries.
The high fat levels in the body are the result of higher calories that are not consumed by the body. Processed carbs have a high level of calories, at the same time low in the nutritional aspect on the glycemic index. Whole grains contain essential nutrients such as fibre, vitamins and minerals in their natural form. The processing of the whole grains eliminates or removes many of these essential nutrients.
Because of their low nutritional aspect, the processed carbs are quickly absorbed into the bloodstream, leading to spikes in blood sugar levels. In the long term, this leads to insulin resistance in the body and a higher risk of contracting type 2 diabetes. Consumption of certain types of processed carbs has also been linked to increased levels of inflammation in the body, which can lead to a variety of health problems.
A diet rich in processed carbs has been associated with an increased risk of heart disease, as it can raise cholesterol levels and increase the blood pressure levels in the body.
Though processed carbs provide instant energy and take less time to process than protein and other nutrients in the body, they rarely satisfy the hunger levels of the body, leading to overeating, binge eating and weight gain in the long term. On the other hand, the whole carbs or the processed carbs take more time to digest and therefore act as fillers for managing the hunger levels in the body.
Reducing the intake of processed carbs in the body can help you lose belly fat faster and sustain the level for a longer period of time. In the digestive process, the carbs are broken down into glucose, which can be stored as fat in the body for meeting the energy requirements.
Drinking water is recommended as part of a weight loss plan as it can provide a number of benefits to the effective management of the body’s internal systems. Some of the well-known benefits of water as a weight loss measure include:
The objective of faster fat loss can be achieved by drinking water. The nutrients present in the water have the capacity to burn the fat stored in the body from inside. Drinking a glass water 10-15 minutes before and after meals can help reduce the number of calories as it acts as a filler for the calories, making you feel full, leading to a reduction in calorie intake and curbing the hunger levels in the body.
Drinking water can temporarily boost metabolism, as it makes you feel more energetic, leading to more calories burned throughout the day. Maintaining adequate hydration levels in the body is an essential requirement for managing the body’s nutrient levels and optimising the performance of the body’s functions.
However, it’s important to note that while drinking water can aid in weight loss, drinking excessive amounts of water can also be harmful, it’s important to drink water in moderation and in conjunction with a balanced diet along with a regular exercise routine.
Exercising the body regularly is an important and essential component of managing a healthy lifestyle and faster, sustainable weight loss in the long term. Regular exercise as part of a healthy lifestyle habit provides numerous benefits.
Regular exercise helps reduce and manage the levels of body fat, leading to a leaner and healthier body composition with the reduced weight levels in the body. Aerobic exercises can improve cardiovascular health, by exercising the lungs and leading to a reduced risk of heart disease.
The current lifestyle that we are living has been based on a set of habits that we have created over a period of time. A healthy lifestyle in the future requires good habits today. Besides a healthy, balanced diet and exercise, a healthy lifestyle also requires changes in other aspects the lifestyle such as:
Besides its nutritional requirements and rest levels, the body also needs to be cleaned of the toxins that are present inside the body. Though the function of the digestive process is to clean the toxins, an additional healthy lifestyle habit would be to incorporate the practice of intermittent fasting or fasting.
Intermittent fasting is an eating pattern that involves alternating periods of fasting and eating. This method not only helps manage the weight and burn fat, at the same time clears the body of all the toxins. There are different types of intermittent fasting, such as the 16/8 method, where you fast for 16 hours and eat during an 8-hour window.
By making simple changes to your lifestyle, including diet and exercise, you can start to see results and feel more confident in your body skin. Remember that patience and persistence are the key and that you need to work on them.