Working to burn fat that the body does not need with exercise, in many cases, it can become complicated if the body does not react in the desired way, but there are ways to achieve it.
According to research from the University of Florida, losing weight quickly is not so bad, as doing it this way leads to the loss being larger on average and for a longer period without regaining it.
Implement proven techniques
In order to lose weight and burn fat faster, the researchers point to the rules that are more functional:
- Exercise early. A study from Kansas State University indicates that one kilogram of fat is burned faster when exercising in the morning and fasting than doing it in the afternoon.
- Take breaks. Research from the University of Tokyo shows that those who divided their bicycle exercises into two moments (30 min. With a rest interval of 20) burned more of their fat stores than those who pedaled for an hour at a time.
Researcher Kazushige Goto states that restarting after 20 minutes of rest releases certain hormones that help metabolize fat more efficiently.
- High intensity exercise. According to Arthur Weltman, director of the Physiological Exercise Laboratory at the University of Virginia, this exercise variant increases the release of growth hormones, causing mobilization of the fact that it uses fuel.
- Power walk. Taking a walk in the afternoon gives you energy and helps you not feel tired; in addition, just 20 minutes of low-intensity aerobic activity like this one, due to the quick recharge, helps burn around 75 calories, according to University research. of Giorgia.
- Use your legs. As you go up and downstairs, the power bursts activate the fast-twitch muscle fibers in your legs, which burn the most amounts of fat compared to slow-twitch muscle fibers. Although many people believe that cardiovascular exercise is the best option to lose weight – using the elliptical or the bicycle as equipment – strength training is very positive for losing fat and maintaining existing muscle mass, performing repetitions, and weight exercises. It also increases your metabolism and is positive for hormonal balance.
Although strength training should focus on any plan to burn fat and lose weight fast, the ideal complement is HIIT (High-Intensity Interval Training), which involves short workouts and exercises at a very high work rate. Tabata training routines, which you can do at home, are highly recommended.
There are three types of somatotype: endomorphic, mesomorphic, and ectomorphic, which depend mainly on genetics. Depending on each somatotype, you will have a better predisposition for some sports or others, as well as different predispositions to ingest one or other types of macronutrients.
Getting enough sleep increases your metabolism, recovers your muscles for the next day, and reduces stress. In addition, the higher levels of the hormone called Ghrelin -which is produced when sleep is insufficient- contribute to increasing hunger and reducing energy expenditure.
Simple carbohydrates ingested after an overnight fast generate a high insulin spike and high energy levels that, if not used immediately, will be stored by your body for later use. Therefore, if your goal is to lose fat, you should reduce or eliminate this type of food from breakfast. As numerous studies underline, performing sports on an empty stomach is essential to burn up to 3 times more fat than at other times of the day. The reason is that throughout the day, the main source of energy for the body are carbohydrates, but after night, if you do sports on an empty stomach, your body must burn body fat to produce that energy.
Not having dinner too late or getting stuffed is essential, not only to avoid storing fat but to align yourself with your sleep cycle and experience a night of restful sleep. Although it is a controversial issue, various nutritionists defend that you can perfectly consume carbohydrates at night -in the same way as the rest of the day-, since whether you gain weight or not will depend on the balance of your diet, the proportions of macronutrients you use and your genetics and metabolism.
It is advisable to consume foods that fight against this 21st-century evil, stress, and perform exercises and meditation techniques. Stress releases cortisol, known as the “fat hormone,” because it can cause core obesity, redistributing fat and leading it to the abdominal area.
Intermittent fasting will help you on your mission, but it should be
carried out under medical supervision and based on the characteristics of each person. Although it can be done in various ways, the most common is to go 16 hours without eating and eat all food for 8. We are more calories. In addition, a study by the International Association for the Study of Obesity reveals that it is better than the classic hypocaloric diet for weight loss.
To burn fat and lose weight fast, it is not necessary to eliminate fats from your diet since they are an essential part of our dietary needs and fundamental to maintain a healthy hormonal balance. Avoid trans fats, industrial foods, and added sugars, but opt for healthy fat sources like avocados, olives, oily fish like salmon, or nuts.
carried out under medical supervision and based on the characteristics of each person. Although it can be done in various ways, the most common is to go 16 hours without eating and eat all food for 8. We are more calories. In addition, a study by the International Association for the Study of Obesity reveals that it is better than the classic hypocaloric diet for weight loss.
To burn fat and lose weight fast, it is not necessary to eliminate fats from your diet since they are an essential part of our dietary needs and fundamental to maintain a healthy hormonal balance. Avoid trans fats, industrial foods, and added sugars, but opt for healthy fat sources like avocados, olives, oily fish like salmon, or nuts.
