How do I burn fat? This is probably the number one question on people's minds today. Everywhere we turn, we are bombarded with the latest fad diet, the newest miracle fat-burning pill and every gimmicky machine known to man. It's no wonder we are confused. The truth is, there is no miracle fat burning cure, the fat won't instantaneously melt away after popping a few pills and there is no way you can possibly burn fat and still eat until your heart's content. If you really want to lose the fat once and for all, there is only one safe and effective way…eat less and exercise more.
For those of you who didn't click off the page in sheer disgust, know there is still hope. There are three basic tips that can make this process easier, faster and possibly even enjoyable.
Tip # 1
The best way to burn stubborn fat is to watch your carbohydrate intake. As a rule, to lose excess fat you should avoid all refined carbohydrates such as sugar and wheat. By simply replacing breads, rice and pastas with better carbohydrate sources like fruits and vegetables, you will start to see the fat melt away. Starchy foods are considered slow burning sources of carbohydrates (they take time to fully break down in your digestive system). When eaten in excess these foods eventually turn into fat when not immediately used as energy. On the other hand, carbohydrates in fruits and veggies are used as energy almost right away. Fruits and veggies are also up to 80 percent water and full of fiber and enzymes. Because fiber is indigestible by humans, it is neither broken down nor absorbed into the bloodstream like other foods so although fiber is a carbohydrate, it is not counted as one because it doesn't raise blood glucose levels. As an added bonus, eating lots of fibrous foods can make you feel full.
Tip # 2
When it comes to exercise, there is an amazing trick that can not only dramatically increase your cardiovascular health but it can actually boost your fat-burning capacity by 50 percent for up to 2 days even after your initial workout. What this means is that you no longer have to endure hours of mind-numbing (not to mention butt-numbing) cycling workouts or those endless aerobics classes that haven't made a dent in anything in past six months except your wallet.
High Intensity Interval Training (HIIT), a workout that incorporates short bursts of high intensity exercise with periods of moderate recovery, is by no means a new exercise strategy. But new studies show HIIT not only speeds up your metabolism but it keeps it revved up and burning calories for as long as 2 days after your workout. Even better, researchers say the total length of interval training should last a mere 15 minutes, less time than it takes to drive to the gym!
HIIT can be applied to all levels of fitness. Whether you are an avid gymgoer or a newbie on the fitness scene, whether you swim, walk, bike or run you can easily integrate HIIT into your program. For example, if you use the treadmill the principle of HIIT suggests you walk at your regular speed and intensity for a set amount of time (30 seconds is usually good). Then step it up, "sprinting" for a set time (30 seconds), then step back, walking at your regular pace for another 30 seconds, followed again by a sprinting phase. You can start this program for as little as 4 minutes a day and gradually build up to 15 minutes.
To maximize the effects of HIIT studies suggest you do it first thing in the morning on an empty stomach. The theory is that after eight hours of sleep your carbohydrate levels are at a minimum, which can lead to more efficient fat burning. After your workout, eat a high-protein meal (an organic whey protein shake is good). This helps your body recover faster and supplies you with essential amino acids.
Tip # 3
Drink more water. From a health standpoint, drinking enough water is the single most important thing you can do for your body. From a metabolic standpoint, your body is made up of 70 percent water so when you become dehydrated many of your important bodily functions start to break down. Even a 2 percent drop in water levels can cause significant problems in concentration and short-term memory. On a cellular level, your cells begin to simply dry up and die. Studies show even mild dehydration can lead to a 3 percent drop in metabolism, an obvious factor in determining your fat burning potential.
Drinking 8-10 glasses of water a day is not just something your mother told you to do. It is vital, especially if you are trying to burn fat. If you are overweight, you should drink even more water; another 8 ounces for every 25 pounds of excess weight you carry.
Water is one of the most overlooked natural fat burners. Ask any woman about the dreaded cellulite effect. Nasty cottage cheese dimples that somehow turned once slim and sleek thighs into a lumpy mess of fat. Not a pretty picture and an even harder problem to eliminate. Water is key to breaking down this type of fat. Cellulite is just fat filled with trapped toxic buildup. Drinking plenty of water will flush out these toxins and allow your body to break down the fat.
By incorporating these three simple fat burning tips into your daily life, you will quickly start to see that stubborn fat melt away.
Cynthia McMurray is a freelance natural health writer. She has written numerous books for leading health professionals and was the founder and publisher of a national natural health magazine. She is currently writing in-depth health manuals for a large international health and wellness company.
Disclaimer: All information on this site is provided for informational purposes only! By no means is any
information presented herein intended to substitute for the advice provided to you by any health care or other professional
or organization.
