BEGINNERS GUDE TO BURNING FAT

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.

INTRODUCTION

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

the importance of nutrition in a beginners fat loss journey

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:

watch out for your sugar intake levels

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.

benefits of a high protein diet for burning fat easily and sustaining it

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.

benefits of a healthy fat diet for burning fat faster

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.

decreasing hunger levels and lowering calorie intake

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.

improving cognitive health

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.

a healthy heart is a happy heart

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.

healthy hormone levels are the key to good health

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.

skin health

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.

a fibre rich diet for burning fat faster & managing weight loss

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.

regulating bowel movements in the body

Fibre is an important aspect of managing a healthy digestive system as it hardens the stools in the body which helps prevent constipation levels by promoting regular bowel movements and proper digestion levels in the body.

lower cholesterol levels for burning fat faster

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.

lower blood sugar levels

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.

better weight management

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.

improved levels of heart health

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.

improved levels of gut health is an important factor for burning fat

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.

Carbs are a necessary ingredient for a healthy and well balanced diet

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.

Disadvantages of consuming processed carbs in the diet chart:

High calories vs low nutrient levels

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.

Increases blood sugar

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.

increased risk of heart disease

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.

unhealthy eating habits including overeating

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.

Water the life-saving elixir

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:

Reducing calorie intake in the body

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.

higher metabolism levels for burning fat faster

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.

The benefits of regular exercise for a healthy lifestyle and burning fat faster

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 pressurises the body to increase its metabolism levels in the body and burns calories faster, leading to a calorie deficit in the body which is a necessary ingredient for burning fat in a faster and sustainable manner in the long term. Losing higher levels of fat leads to weight loss in the long term and helps to maintain it.

Testing the body’s strength by performing strength training exercises on the various parts of the body helps build muscle mass, which increases the metabolism levels of the body and burn more calories even when the body is in a state of rest.

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.

Overall, exercising regularly is a crucial component of a weight loss plan, as it can provide numerous benefits and improve overall health and well-being. The American Heart Association, as a part of its guidelines on a heart healthy lifestyle recommends to engage in at least 150 minutes of moderate-intensity exercise per week for weight loss and overall health.

Other lifestyle habits that affect fat loss and weight loss levels in the body

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:

healthy sleeping habits and sleep patterns

Resting the body by providing adequate levels of sleep is often one of the most overlooked aspects of a healthy lifestyle. Studies have shown that besides a healthy diet and exercise, one of the secondary causes of an unhealthy lifestyle leading to weight gain is lack of sleep. The body needs adequate sleep in order to manage its functions, both physical and mental.

Depending upon the physical activities carried out by the body and the body type, along with other factors, creating healthy sleeping patterns of at least 7-8 hours every night is an important factor of a healthy lifestyle. Managing healthy sleep patterns as a part of the body’s internal clock also helps in burning fat and losing weight in a sustainable manner and managing it over a period of time.

managing stress levels effectively

Stress has often been termed as the silent killer and has been the major cause of high blood pressure. The blood circulates in the entire body and therefore blood pressure affects the entire body, including the brain. High blood pressure is one of the known sources of brain haemorrhage as it affects the entire nervous system in the body.

The main cause of rising blood pressure levels is a high sodium diet on the physical side and high levels of stress on the mental side. High levels of stress can cause unhealthy eating habits such as overeating, binge eating, etc, which cause our bodies to hold onto high levels of fat. Therefore managing stress levels through unconventional means like deep breathing, practising mindfulness in eating habits, meditation, etc. is a very important aspect of a healthy lifestyle.

eliminating toxins from the body through fasting & intermittent fasting

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.

Practising fasting as a measure of a healthy lifestyle not only has religious significance, at the same time, studies show that fasting is one of the effective ways of clearing the accumulated toxins that are present in the body which have not been addressed by the functioning of the digestive system because of its limited capacity. Therefore, fasting once a week, or as an alternative fasting once a day, clears the body of all the toxins.

However, if there is a morbid condition in the body, fasting should be done only after consulting a medical practitioner or a health specialist as it could impact the health in a negative manner. Remember that a healthy lifestyle is a journey, not a destination. Losing body fat or weight loss is only one of the components of a healthy lifestyle. Therefore stay committed and practice patience in order to reach your goals and keep making small, sustainable changes to your lifestyle.

in conclusion

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.

Managing sustainable weight loss takes time, and there may be setbacks and obstacles along the way. But with dedication and perseverance, you can achieve your goals and become the healthiest version of yourself and motivate others to follow a healthy lifestyle.

Managing a healthy lifestyle is easy and possible, whether you are a newbie or seasonal player. However, it requires the right knowledge and the right strategies. Incorporating healthy lifestyle habit through small changes not only helps you achieve weight loss goals, but also improve your overall health and sustain it for a longer period of time.