Of course, you can shed surplus weight fast with the help of fad diets; however, the problems with these diets are the starvation and the feeling of deprivation from the enjoyment of food. Also, they may worsen your overall health by causing nutrient deficiency, muscle loss, and other issues. And, the lost weight through these diets rarely sticks around and dieters often experience a rebound of the weight, which is no good.
To avoid the complications associated with quick diets, you need to lose weight gradually and apply the right methods. This can be done by making small, yet crucial improvements and changes in your lifestyle and most importantly, by enhancing the body’s burning of fat. Why is the burning of fat so important? Because fat which is not burned, stays stored in the body.
How much fat you will be able to burn depends on how fast your metabolism, i.e. metabolic rate is. In order to speed it up, we need to eat the right foods and be physically active, among other things. The burning of fat also depends on other important factors, including genetics, sleep quality, and stress levels.
- Do you want or need to lose weight?
- Do you need useful tips on how to burn fat fast at home?
- Are you unsatisfied with your previous dieting experiences?
If you happen to answer to all of these aforementioned questions with a yes, this article is for you! We will show you 8 effective and safe methods to lose weight by speeding your metabolism and helping your body burn more fat. Let’s begin…
8 Burning Tips How to Burn Fat Fast at Home
1. Eat the right foods
There are some foods and drinks that can speed up the metabolic rate, and help your body burn more fat and lose weight easier. Here are some of the best suggestions that will rev up your metabolism like never before:
Hot or cold drinks
warm lemon water or a glass of cold water may boost your metabolic rate and this will last around 30 to 40 minutes after consumption. Also, black coffee and some teas (especially black and green) can better the metabolism. This is apparently a result of the combination of flavonoids and caffeine.
Spicy foods
the capsaicin from hot peppers can elevate the metabolism and encourage the usage of fat cells for energy production. But, remember not to exaggerate with the consumption of spicy foods as they can cause digestive problems, as well as acid reflux. They can elevate your risk of haemorrhoids.
Eggs
according to studies, eating eggs for breakfast can elevate the metabolic rate thanks to their high-quality protein by around 20 to 35 percent. And, this sped up metabolism may last up to several hours after eating them. Opt for three eggs a couple of times per week for optimal burning of fat and to maintain your fullness and prevent overeating.
Apple cider vinegar
the acetic acid present in apple cider vinegar can boost the burning of fat and lower the storing of fat in the abdominal area, studies point out. Feel free to add it to salads, different dishes, and even smoothies.
Fatty fish
fish rich in omega-3s such as herring, mackerel, and salmon can enhance the burning of fat. This is possible thanks to the omega-3s, but also because of the quality protein they contain. The digestion of protein elevates the feeling of fullness and speeds up the metabolism more than the digestion of carbohydrates does.
Full-fat Greek yogurt
research indicates that dairy rich in protein can help with the loss of fat, maintain optimal fullness, and keep the muscles safe during weight loss. Moreover, yogurt is rich in probiotics which are essential for our health and can lower IBS symptoms. This drink is also known to encourage loss of surplus weight and the burning of fat in people who are overweight or obese.
2. Exercise regularly
Regular workout is pivotal for the health of our brain, heart, immunity, and bones. And, the more frequently you move, the higher the amount of calories you will burn. However, you can achieve this only and if you follow a healthy diet, free of unhealthy foods.
How does exercise help the body burn more fat? By speeding up the metabolism through the increase in the levels of the growth hormone and testosterone. Below, check out the most important types of exercise to burn fat fast at home:
Strength training
when you build muscles, you enhance the metabolism. Hence, even when you rest, your muscles will burn 4 times as many calories as fat. Therefore, the more muscles, the more you will burn. Opt for at least 2 weight workouts on a weekly basis.
Cardio
intervals can be very potent in bettering the metabolic rate and the burning of fat. Moreover, its effects will continue after you are done with the workout. An interval workout can be comprised of an alternate steady movement, for example, a brisk walk, combined with a faster movement such as a moderate jog session. Make sure you get 20 to 30 minutes of cardio at least three times on a weekly basis.
NEAT movement
this acronym stands for non-exercise activity thermogenesis and it has to do with the calories we spend when we move during a meeting or when we take our dog for a walk. Namely, there has been a study done which shows that people who had such physical activities were able to burn up to 2000 calories on a daily basis. Therefore, instead of ordering online, head to the store and stroll while scrolling on your phone instead of sitting down. Cool, right?
3. Do not forget about nature
Did you know that the chance for maintaining a slim figure is higher if the view from your window has water, a park or mountains? Namely, a study found that people who lived in areas surrounded by lakes and mountains had lower rates of obesity. Experts believe that this could be a result of the healing and calmness which we experience by spending time outdoors.
And, walking outdoors makes us happier than walking inside, for example, on a treadmill. We will stride faster and feel less tired and also reduce cravings and the intake of calories. So, whenever possible, you should work out outside, maybe in your neighbourhood or in a near park. Here are several great ideas for outdoor sports that you can benefit from:
- Hiking
- Jogging
- Running
- Bike riding
- Brisk walking
4. Chew food properly
Unfortunately, most of us eat very quickly and chew our bites only a couple times. This often results in overeating and additional calories. In order to help your body, you need to slow down and chew food more effectively. When we dedicate more time to chewing, our body’s production of ghrelin reduces. This is the hormone which elevates our appetite.
And, it will increase the secretion of the peptide hormones which are believed to reduce hunger. Moreover, by thorough chewing, the body’s breakage of foods is better and thus, the release of nutrients in the blood is faster. And, it gives the brain time to note that you are full. In order to allow the body to burn fat fast at home, be more mindful of chewing and eat slowly during every meal. Put down your fork in between bites and work gradually to reach the target of up to 40 chews per a mouth full of food.
5. Up your intake of water
Water is not just free of calories, but it plays a crucial role in the fat metabolizing, also known as hydrolysis. Therefore, we need sufficient amounts of water on the daily, and even more in case we are overweight or obese.
A good approach is to consume a millilitre of water for every calorie consumed, i.e. for a 2000-calorie diet; you need 67 oz. or a bit more than a gallon of water on a daily basis.
6. More fiber please!
Studies continue indicating that the more fiber we consume, the smaller our weight will be. Both the soluble and insoluble fiber fills us up and prevents overeating by decreasing the appetite. Some studies also suggest that soluble fiber can lower the ghrelin secretion and better the production of hormones which make us feel full.
It is best to acquire it from different veggies and fruits, as well as from some supplements. Unsure about which fruits and veggies you need to add to your diet to boost your fiber levels? No worries; make sure you check out the list shown below:
- Oranges
- Bananas
- Apples
- Strawberries
- Raspberries
- Mango
- Carrots
- Beets
- Collard greens
- Broccoli
- Swiss chard
- Artichokes
- Spinach
- Potatoes
- Navy beans
- White beans
- Kidney beans
- Peas
- Lentils
- Kidney beans
- Garbanzo beans
- Bulgur wheat
- Brown rice
- Wild rice
- Whole-grain breads like dark rye, cracked wheat, or 7-grain
7. Boost your protein intake
Protein is necessary so that our body can maintain lean muscle. Therefore, ensure you add a serving of protein, for example, 2 tbsp of nuts or 3 oz. of lean meat, to your meals and snacks in the day. Protein will also contribute to post-meal burning of calories by up to 35 percent. You can also up your protein levels by consuming quality protein shakes on the regular.
When you intake sufficient amounts protein, the metabolism speeds up and your body will burn a bit more calories on a daily basis than it previously did. In combination with strength training, protein assists in the building of muscles. Muscle burns more calories than fat. And, protein can contribute to a thermic effect of food or a better metabolic rate due to the calories necessary for its digestion and metabolism.
Below, check out some excellent and healthy protein sources:
- Seafood, for example, salmon
- White poultry meat
- Dairy like cheese, yogurt, and milk
- Eggs
- Beans
- Soy
- Pork tenderloin
- Lean beef
8. Balance your carb intake
To be able to lose weight and burn fat fast at home, it is essential to lower your carb intake. As a result, your appetite will decrease and you will experience an “automatic” loss of weight. You will feel fuller without eating a lot. If your goal is weight loss, ensure your carb intake per day is between 50 to 150 grams.
Low-carb diets are known to limit the consumption of carbs like starch and sugar and the focus is on fat, veggies, and protein. But, avoid low-carb junk food; the goal is to eat unprocessed foods like meat, eggs, fish, veggies, nuts, and full-fat dairy. How does a low-carb diet help you burn fat fast? It lowers the levels of insulin, a hormone that has a function to store fat. Also, this helps the kidneys remove surplus water efficiently, resulting in loss of water weight.
Final Thoughts
Without doubt, the goal of every weight loss attempt is to shed surplus weight and have a slimmer. In order to achieve this, we need to be able to enhance our metabolism and thus, burn excess fat accumulated in different body areas. To achieve this, fad diets are not a viable and long-term solution.
The best approach is gradual weight loss through significant improvements in your diet and lifestyle. Specific types of exercise also play an important role in how much fat you will be able to shed and consequently, how much weight is lost. These tips are proven and effective methods to help you burn fat and lose weight and maintain optimal overall health. So, why wait?! Start burning fat today!
Reference sites:
- https://www.goodhousekeeping.com/health/a20052863/what-is-metabolism-how-to-burn-fat/
- https://www.fitnessmagazine.com/weight-loss/tips/how-to-lose-fat-for-good/?page=1
- https://www.healthline.com/nutrition/12-fat-burning-foods
- https://www.metamucil.com/en-us/articles/psyllium-husk-and-fiber/high-fiber-foods
- https://www.healthline.com/nutrition/fiber-and-belly-fat
- https://www.rd.com/health/diet-weight-loss/simple-ways-burn-fat-fast/
- https://www.webmd.com/fitness-exercise/guide/good-protein-sources
- https://www.healthline.com/nutrition/protein-shakes-weight-loss
- https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight
- https://www.womenshealthmag.com/food/a19919229/boost-metabolism/
