How to burn fat fast and lose weight

How to burn fat fast and lose weight

Introduction

Most daily activities, such as watching TV, doing housework and sleeping use energy, but they are unlikely to exceed your energy intake from food. The secret to burning fat faster is to maximize the fat-burning potential of everything you do, from your daily chores and activities to proper workouts. Here are some tips for you to mix and match as you like in order to burn fat fast and lose weight.

1. Try working out for longer

If the prospect of an intense workout at the gym or a 15 kilometer hike around your local park horrifies you, try working out less fast, but for longer. For example, walking briskly for an hour burns the same amount of calories as running for half an hour.

2. Have a more energetic day

You can burn up to 300 calories more simply by being more active in the way you do everyday things. Instead of ambling along to work, stride briskly. Do those dull old household chores you have been putting off for ever, such as cleaning the windows, scrubbing the kitchen floor, tidying the garden and redecorating the bedroom. Put some good old-fashioned elbow grease into it and you have got yourself a workout. Why not start your day in an upbeat mood and dance to a few songs on the radio or on your CD player? And when you next go to the shops, walk instead of driving or taking the bus.

3. Build some muscle

Use weights, either on gym machines, in a workout class or as part of a home fitness routine. This will help you burn fat and not just because simply lifting weights uses energy. Pimping iron builds muscle tissue, which is metabolically more active than fat tissue. Muscle uses more energy than fat just to exist, so the more muscle you have, the more calories get used, even when you are resting.

4. Learn to love intervals

This does not mean going off mid-performance to have an ice cream or a glass of wine, but simply denotes interval training. The idea is that you can raise the number of calories you burn during any exercise by increasing your speed, the intensity or the duration, even for brief intervals. If you are walking, swimming or cycling, you could go steady for about 15-20 minutes, then go faster for a couple of minutes, then slow down again and speed up in random bursts. To make it even more effective, increase the duration and frequency of the intervals of harder work. Remember that the fitter you are, the better your body becomes at using its fuel, which translates into a leaner, and more toned body.

5. Incorporate fiber in your diet

In order to lose weight fast, it is prudent to add fiber to your diet as it not only makes one feel full for longer periods, but the process of food digestion is vastly slowed down. An example of foods rich in fiber content is brown bread. Further, they contain less sugars that are chiefly responsible for weight gain.

6. Eat several times a day

Studies have shown that rather than eating just three meals a day, it is better to break up your daily calories into six or seven smaller meals. This will alleviate periods when one feels hungry as the sugar level in the blood is maintained at a constant. This prevents snacking on sugary snacks that make losing weight impossible.