15 ways to boost your fat burning process
The weight loss process can be accelerated if you can find methods to increase the body’s fat burning processes. You can do that by using fat burners (which is easier, but unhealthy) or you can do it through old, healthier ways.
Here are 15 ways to increase the body’s fat burning process, except your regular exercises.
1. Reduce your calorie intake with 10%-15%
The formula is simple, you eat less = you weigh less, but be careful and don’t exaggerate!
This can lower your energy level and can keep you out of the gym. Even more, a dramatical reduction of your calorie intake can lower your metabolism rate. If you moderately reduce the calorie intake your body will have less calories from food to “burn” and it will be forced to use your body fat as energy.
2. Replace some complex carbohydrates with vegetables
Instead of eating one cup of rice, eat 2 cups of broccoli, for example or 1 cup broccoli with 1/2 cup rice. Vegetables are usually lower in calories so you can eat more and still meet your daily calorie target without being hungry.
3. Vary you daily calorie intake
Let’s say your target is 1500 calories per day. You could eat every day 1500 calories or you could eat during weekdays 1300 calories and during the weekend 2000 calories. This way you will not feel frustrated and you will be able to stay on track for a longer period of time.
If you vary your daily calories intake, your body will not adapt too fast to the new diet plan and you will lose weight much faster.
4. Eat good fats
Most dieters avoid fats because, of course, 1 g of fat has more calories than 1 g of carbohydrate. We are facing two problems:
- Fats are good for you! For example, omega-3 fatty acids cannot be synthesizing by the human body, therefore, this essential nutrient must be obtained from food. You should try to limit animal fat if you have cholesterol problems and introduce virgin oil (olives or grapes), nuts or fish into your meals.
- The second problem is that people tend to overeat carbs like rice, pasta, grains or potatoes. You should eat carbs because they are a good energy source for your gym trainings, but keep an eye on the quantities.
6. Don’t skip meals
You may think that skipping a meal it’s a good thing because it will reduce the calorie intake. Wrong! When you want to lose weight, you cannot succeed unless you have patience. You did not get the extra weight overnight, so don’t expect to lose it overnight. Don’t starve yourself! Eat the necessary nutrients.
If you skip meals, you will only get hungrier in the eventing and you will eat anything you can grab, just before bedtime. The best way to avoid this is to organize your meals when you are not hungry and stick to your schedule.
7. Split meals
Calculate how many calories you need to eat daily to accomplish your objectives and split them into 5-6 smaller meals. This way your insulin level will be lower during the day and together with a proper calorie intake you will reach your goal in a short time.
8. Reduce animal fats
In order to lose body fat, you have to reduce your calorie intake and one way you can do that is choosing leaner meat and reduce fat dairies. As I said at number 4, you should eat fats, but good fats. When it comes to dairies, chose medium fat. Even thou you could be tempted to eat the 0% fat yogurt, don’t. Some vitamins need fat to be processed by your body.
9. Increase the protein intake
When you decrease the calorie intake it’s a big chance that you start to lose muscle mass if you don’t eat enough proteins. The RDA’s recommendation for protein is of 0.8 g/kg, but if you exercise heavily, you might need to up your protein intake to 1.5-2 g/kg, because resistance training and endurance workouts can rapidly break down muscle protein.
10. Drink water
A dehydrated body can cause inefficient weight training and a slow metabolism, so drink enough water, but don’t overdo it.
11. Morning coffee
Caffeine is not for everybody, so you should check with your doctor before using coffee in your weight loss program. The precise amount of caffeine necessary to produce the desired effects varies from person to person depending on body size and degree of tolerance to caffeine. It takes less than an hour for caffeine to begin affecting the body and a mild dose wears off in three to four hours. Consumption of caffeine does not eliminate the need for sleep: it only temporarily reduces the sensation of being tired.
Caffeine increasing the capacity for mental and physical labour. There were several studies conducted with relevant results. One particular study of trained runners showed a 44% increase in “race-pace” endurance, as well as a 51% increase in cycling endurance, after a dosage of 9 milligrams of caffeine per kilogram of body weight.
12. Eat complex carbs before training
Nuts, seeds, sweet potatoes, brown rice, whole-wheat bread can be a good source of complex carbs before weight lifting.
13. Don’t eat too much before bedtime
Big meals before bedtime will certainly transform into body fat because your body cannot consume all the calories. Try to eat a small protein meal instead.
14. Spice it up
Red chili pepper and other hot spices can increase your metabolism. Don’t expect miracles, but adding hot pepper to your chicken can increase body’s thermogenesis.
15. Eat your favourite food
Don’t skip your favorite food when you’re on a diet, even thou it’s ice cream or chocolate. You cannot expect massive weight loss overnight, so you could be on a diet for months. In this period, you will feel the urge to give up just to eat one chocolate and you will do it, if you do not anticipate this.
You can create a reward system and allow two small pieces of chocolate or one fruit ice cream (for example) after working 15 minutes extra to the gym or after losing 3 kg. This way you can control the time, the quantity, the frequency and the quality of your “cheats”. And at the end you will definitely get the flat belly.