The Best Way To Burn Fat

The Best Way To Burn Fat

Obesity

Obesity is defined as an abnormal and excessive buildup of fat in the body that offers a health risk, it is one of the most critical factors that raise the risk of many diseases. Such as diabetes, cardiovascular disease, cancer, and others, and it can be determined whether a person is obese or not in a variety of ways, including calculating the body mass index (BMI), which is calculated by dividing a person's weight in kilograms by the square of his height in meters, with a BMI of 25 or more classified as overweight, and a BMI of 30 or more classified as obese.

Burn fat

Although many products and nutritional supplements claim to help burn fat, they actually cause many health problems, so it is best to avoid them. Because they can cause serious side effects at times, and most of these products are not under the control of the Food and Drug Administration, it is also worth noting that the best way to lose fat is to eat fewer calories than you consume.

Fat burning methods

By maintaining a healthy lifestyle, there are various ways to speed up the burning of fat in the body and lose weight, and we list the following techniques among them:

Exercising: for example, weight-lifting exercises; Strength training helps to tighten muscles, increase their size and strength, and burn fat, particularly fat that surrounds the body's organs (Visceral fat), and one study found that doing resistance exercises (Resistance training) for 10 weeks can reduce body fat by 1.8 kilograms, contribute to muscle health, and increase the number of calories burned at rest by 7%.

Increasing high-quality protein consumption in the diet: meat, fish, eggs, lentils, and milk products, as adding one item of high-quality protein to the diet is an effective approach to lower hunger and improve the sensation of fullness, and consuming proteins helps reduce body fat. The calories that a person consumes during the day, and many studies have linked higher protein consumption to a lower risk of belly fat accumulation, and another research found that a high-protein diet protects muscle loss, maintains metabolic speed, and burns fat in the body. When you're on a weight-loss diet.

Get enough and comfortable sleep: One study on women found that sleeping for 5 hours a day increased the likelihood of weight gain compared to women who slept 7 or more hours a day, and another study found that sleeping for 7 hours increases the likelihood of losing weight by 33% in women, and this could be because lack of sleep affects hunger hormones, leading to an increase in appetite.

Adding vinegar to the diet: It may be added to sauces and salads, which helps lower hunger and the number of calories consumed at a rate of 275 calories per day, and it also aids in blood sugar regulation, in addition to its cardiac advantages, according to one research. Weight loss, fat buildup in the stomach area, and waist circumference are all reduced when one to two teaspoons of vinegar are consumed daily for 12 weeks.

Eating healthy fats, such as coconut oil, avocado, and seeds helps to prevent weight gain since fats take longer to digest than other foods, which lowers hunger and appetite, according to one research. When compared to low-fat diets, eating a diet rich in healthy fats like olive oil and almonds is linked to a lower risk of weight gain. However, these fats are high in calories, so they should be consumed in moderation.

Increasing fiber intake: One study found that increasing fiber intake by 14 grams per day for four months resulted in a 10% reduction in calories consumed, as well as a 2-kilogram weight loss. Soluble fibers absorb water when ingested and move through the digestive system, which increases the feeling of satiety, reduces appetite, and can reduce the risk of heart disease.

Foods rich in fiber include:

• vegetables and fruits.
• legumes;
• Whole grains.
• Nuts and seeds.

Reducing refined carbohydrate consumption, such as baked products, processed meals, pasta, and white bread, where the bran of grains is removed during the manufacturing and production phases, resulting in a loss of fiber and other nutrients. Refined carbs have a high glycemic index, which means they elevate blood sugar levels fast after consumption and then swiftly drop, stimulating appetite and contributing to the buildup of fat in the body. Because whole grains are better than refined carbs in the abdominal area, it is suggested to eat them instead of refined carbohydrates.

Aerobic exercise, which includes any exercise that raises the heart rate, such as jogging, swimming, or walking, is one of the most effective ways to increase the body's fat-burning, as one study found that increasing the intensity of these exercises increases the burning of fat accumulated in the abdominal area, and it is recommended to practice these exercises for 20-40 minutes per day, and at a rate of moderate to high intensity.