50 Ways to Burn Fat Fast

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Getting rid of excess fat requires a serious, holistic approach. Men's Fitness comes to the rescue with a helpful 50-step weight loss guide.

It is not necessary to strictly adhere to all the recommendations, just read the article and choose what is right for you. The more points you complete, the easier it will be for you to achieve the desired result.

1. Eat more protein foods. Approximately 25-30% of the calories you get from protein foods are burned during digestion, in contrast to carbohydrates, for which this figure is only 6-8%.

2. Read the ingredients carefully. It's simple: if you see a lot of corn syrup or sugar, eliminate these foods from your diet. Also, do not forget that low-fat yogurt can contain so much sugar that it is much better to eat a complete product instead of this "dietary" one.

3. Do the exercises while standing. Research has shown that any exercise performed while standing, rather than sitting, burns 30% more calories.

4. Combine exercises. Alternate upper body exercises with lower body exercises. This will allow you to work out the muscles qualitatively with a very short break between sets, which means that the training will be more effective and will take less time.

5. Try to train with your eyes closed. This can be done exclusively during the performance of those exercises in which vision does not play a key role, when the chance of injury due to temporary blindness is minimal. Without visual input, your muscles will have to work harder to maintain balance, and you'll burn more calories.

6. Don't avoid housework. Cleaning the apartment can be counted as a workout. So put a broom in your hands - and go.;)

7. Snack on pickled or pickled cucumbers. One slice contains only 1 kcal.

8. Take broader steps. Step over a few steps as you climb the stairs, and then step again as normal. This alternation of steps activates additional muscles, and as a result, you burn more calories.

9. Look for inspiration. Everyone sometimes has periods when you want to give up everything and you don't understand why you are doing all this. Therefore, it is better to take care of motivation in advance. Connect with people who are your example, watch movies and documentaries about sports and health.

10. Set goals for yourself. Running 5 km faster, squatting 100 times - it can be anything.

11. Reduce portions. Just eat less. Use small plates for this.

12. Eat fewer carbs. Yes, this has been said a thousand times. But the thousand and the first will be useful. In one study, a group of subjects reduced their daily carbohydrate intake by as little as 8%. As a result, the men lost about 3 kg of fat and gained 1 kg of muscle in 6 weeks.

13. Do strength training with extra weights first, then run. After strength training, you will already be tired, which means that you will burn many more calories during a short run than if you were running fresh and full of energy. You work less, you get more.;)

14. Do interval training. Alternating intensity is another great way to shed excess calories.

15. Eat more foods high in fiber

16. Use a vinegar-based dressing in salads. Vinegar and lemon juice are excellent fat burners.

17. Don't skip meals. Skipping lunch and then eating a whole elephant for dinner will not help you lose weight, it will only make it worse. A long time without food introduces the body into a catabolic state: muscles will begin to be burned to obtain energy.

18. Try the VersaClimber exercise machine. Standing upright while doing cardio burns more calories.

19. Spend less time watching TV

20. Train for at least 10 minutes 3 times a week. This is if you are incredibly lazy.

21. Try to eat fewer potato dishes. Potatoes raise blood insulin levels and make your body stop burning calories and start storing fat stores.

22. A large portion of food - only after strength training. According to research from the University of Nevada, digesting food after strength training uses 73% more calories than digesting food without prior training.

23. Drink water before meals. There is less room for food in the stomach.

24. Replace the side dishes of potatoes, pasta and cereals with vegetables

25. Join the team. Find a running company or join a soccer, basketball or any other sports team. When you're part of a team, skipping workouts or being lazy during class becomes much more difficult.

26. Cut back on desserts. If it's hard to give up ice cream altogether, then take just one scoop per sample instead of the usual two or three.

27. Brush your teeth more often. According to studies in Japan, men who brush their teeth frequently during the day are slimmer than those who do this procedure twice a day. The minty taste that remains in your mouth after toothpaste makes it easier to skip snacking on something sweet.

28. Change your daily calorie intake. Instead of eating the same number of calories every day, it’s better to eat more one day and less the next. Thus, you will keep your metabolism in good shape and your body will burn more fat than if you adhered to the standard 2,000 kcal per day.

29. Always add at least a slight incline angle while exercising on the treadmill. With just 1 degree of incline, the level of load brings running on the treadmill closer to running on the street.

30. Eliminate high-calorie drinks. Water is the best choice.

31. Don't skip breakfast. Studies have shown that obesity among those who do not skip breakfast are 35-50% less likely than among those who skip the morning meal.

32. Avoid processed foods. As a rule, they contain a lot of fast carbohydrates. And this clearly will not help you lose weight.

33. Have a snack between meals. Not cookies, but fruits, vegetables, dried fruits or nuts. Your body will spend energy digesting food throughout the day, not just after breakfast, lunch and dinner.

34. Eat yogurt. According to research from the University of Tennessee, people who ate a diet high in calcium lost more fat than those who ate less calcium-rich foods.

35. Order vegetable snacks in restaurants and cafes. And don't eat too much bread.

36. Eat nuts. They perfectly saturate and provide the energy necessary for training. As a result, you get enough calories without gaining weight.

37. Keep a calorie diary. Write down what and how much you eat. There are a huge number of special applications for this.

38. Include sprint intervals in your workouts. Short-term exercise at the limit of capacity with short rest intervals in between does an excellent job of burning fat.

39. Watch your mood. Sometimes the craving for a snack is not triggered by hunger, but stress or anxiety. If you find yourself eating a lot while experiencing certain emotions, then you are emotionally addicted to food. It is imperative to get rid of this.

40. Shop for one. If you want to buy cookies or other sweets, instead of the “family” option, choose the smallest package: how much you buy, so much and eat.

41. Maintain a photo diary. Take a picture of yourself at the beginning of your struggle to lose weight, and then take pictures, for example, every month. This way, progress will be more noticeable and motivation will increase.

42. Run not for a while, but a certain distance. When you try to just keep on time, you can slow down and run a shorter distance. If you are tied to a certain distance, you will not be able to cheat and burn more calories.

43. Give yourself a diet once a week. It's hard to stick to a strict diet and go without your favorite foods. That is why many do not stand up and break down. So pick one day of the week when you can eat anything. But only in moderation!

44. Try a rowing machine

45. Eliminate white bread from your diet. We don't need refined carbohydrates.

46. Do not prohibit your favorite foods. This point is similar to point 43. The more you restrict yourself in your favorite food, the more likely you are to break loose. If you really want to, then you can, but quite a bit.

47. Move more. If possible, take a walk during your lunch break, walk to the metro. If you drive a car, leave it in a parking lot away from the office.

48. Observe your sleep schedule. Watching your favorite TV shows before 2 am is harmful. Do you remember that in a dream we not only rest, but also lose weight?

49. Make your sleep more comfortable. Buy a comfortable bed. Hang good blinds or curtains to keep the bedroom dark.

50. Eat slower. The signal of satiety reaches our brains about 12 minutes after the end of lunch. The slower we chew food, the less we eat.