Whether it’s for winter or summer, it can be hard to burn your excess fat. In addition to diet and exercise, a number of factors also affect weight and fat loss. Fortunately, there are simple steps you can take to speed up and make fat burning easier. Here are some methods to help you fast fat burning.
Drink Plenty of Water
Drink water more than 500 ml of water a day speeds up metabolism by 20%. Even this 20% difference causes you to lose 400 grams per week. Our body needs at least 2 liters of water daily. Besides water, herbal teas, lemonade, grapefruit juice, homemade iced tea are other healthy drinks that speed up metabolism. Alcohol, coke, fizzy drinks, tea, coffee make you hungry, increase stress, lubricate and cause fatigue of the liver.
Consume Carbohydrates that are Slow to Digest
Brown rice, oats and whole wheat bread keep your insulin levels low and help prevent sudden insulin outflows that stop fat burning. A study found that those who followed a low-calorie diet with carbohydrates from whole grain sources experienced more fat loss than those who consumed low-calorie but refined carbohydrates.
Take Care to Consume Fat
Some oils, such as Omega-3, do not increase your fat ratio or even cause fat loss. Take care that 30% of your daily calorie intake comes from healthy fats. When we say healthy fats, you should think of salmon, sardines and trout first. Olive oil, peanut butter and walnuts also contain healthy fats.
Consume Citrus Fruits
Citrus fruits are very rich in vitamin C and fiber. In addition, they can help prevent stroke and help you burn fat. A study found that drinking half a grapefruit or a glass of grapefruit juice 3 times a day made the subjects lose 1.8 kg on average for 12 weeks, and even in some subjects, this ratio increased to 4.5 kilograms. Researchers say this may be due to grapefruit’s ability to lower insulin levels. It is recommended to consume half a grapefruit in a few of your meals.
Do Cardio Intermittently
A study found that subjects who did 3 10-minute running cycles with 20-minute rest intervals between them were able to work this way more easily compared to 30 minute running with the same intensity. It has been found that intermittent cardio causes more fat burning and more calories burning after training compared to the same amount of exercise.
Take more Calcium
Dairy products are rich in calcium and promote calcium fat burning. This may be because calcium controls the functioning of the hormone called calcitriol, which causes the body to produce fat and provide fat burning. If you have enough calcium in your body, calcitriol and fat production is suppressed and fat burning is accelerated. Eating low-fat curd cheese and yogurt increases your protein intake and helps you burn fat.
Create a Regular Sleep Routine
One study found that subjects who sleep 5 or less at night tended to gain 13 kg and more weight over 16 years of research compared to those who slept 7 and more. This is thought to be due to an imbalance of the hormones leptin and grelin. Leptin suppresses hunger and helps increase metabolic rate. Grelin increases hunger. Studies have shown that men who experience insomnia for two days experience high levels of the hormone grelin, which decreases in leptin rates and increases in feelings of hunger. Another study found that subjects who sleep less had low levels of leptin and increased levels of grelin. Compared to those who sleep for 8 hours, fat rates were also high. It is recommended that you sleep 7-9 hours to support your recovery and improve your health and help you get rid of fats.