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 using (which is easier, but totally 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 weight 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, causing you body to survive with less calories than before. If you moderately reduce the calorie intake you body will have less food to “burn”, it will be forced to use your body fat and you will have enough energy to exercise.
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 low 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 deprived 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 to fast to the new diet and you will be losing 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 here with 2 problems:
- Fats are good for you! For example omega-3 fatty acids cannot be synthesize 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, 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 will reduce the calorie intake and that it is good for your weight loss. Wrong! When you want to lose weight, you cannot succeed unless you poses time and patience. You did not get the extra weight over night, so don’t expect to lose it over night, so don’t deprive your body of the necessary nutrients.
If you skip meals you will only get more hungry in the eventings and you will eat anything you can grab just before bedtime. The best way 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 your menu in 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 period.
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.
9. Increase the protein intake
When you decrease the calorie intake it’s a big chance that you start to lose muscle tissue if you don’t provide your body with the necessary protein quantity. 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. Hydrate yourself
A dehydrated body can cause inefficient weight training and a slow metabolism, so drink enough water to be hydrated, 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 labor. 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
Sweet potatoes, brown rice, whole-wheat bread can be a good source of complex carbs before weigh lifting.
13. Don’t eat much before bedtime
Big meals before bedtime will certainly transform into fat because your body cannot consume all the calories you provide it with. 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 the body thermogenesis.
15. Eat your favorite 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 over night, 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 if you do not anticipate this.
You can create a reward system and allow 2 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”.
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RSS Trackback URL 24. September 2007 (18:08)Filed under: Diets, Exercise, Nutrition, Motivation, Tips, Body, Weight loss