It is so easy to gain weight and so hard to get rid of it. Whether you want to improve your health or slim down before vacation, burning fat might become a tough challenge.
There are many factors, which may influence your weight or prevent fat loss. Fortunately, you can stimulate fat burning very easily by following several simple rules. In this article, I want to tell you more about some of them.
Eat more protein
A high-protein diet can help reduce appetite, burn more fat and preserve your muscle mass. Some researches show that consuming high-quality protein lowers the risk of getting belly fat. You should include a few servings of protein-rich foods like meat, seafood, legumes and eggs in your daily ration.
Do aerobic exercise (cardio)
It is one of the most common types of exercise, which specifically trains your heart and lungs. Cardio is very effective for weight loss. The more you do this workout, the more belly and body fat you lose. Some examples of cardio exercises are running, walking, cycling and swimming. You should do 150-300 minutes of moderate to vigorous exercise every week, or about 20-40 minutes a day.
Get enough sleep
Sleeping for at least seven hours every night can help boost fat burning and prevent weight gain. In contrast, a lack of sleep may result in increased appetite and obesity. Develop a good sleeping pattern, limit caffeine intake and avoid using electronic devices 1-2 hours before bed to support a healthy sleep cycle.
Add vinegar to your diet
Vinegar is beneficial for heart health and blood sugar control. Consuming 1-2 tablespoons a day will help you burn fat more effectively. It also may reduce appetite and daily calorie intake. You can use vinegar to make marinades, dressings and sauces or mix apple cider vinegar with water and drink it every day with meals.
Drink healthier beverages
Avoid sugar-sweetened drinks and opt for some healthier selections. Soda, juice and alcohol are high in calories and can cause weight gain. Drink more beverages like water or green tea. 17 ounces of water before every meal can help you lose weight. Green tea is rich in antioxidants and contains caffeine, both of which may help enhance metabolism and increase fat burning.
Eat more healthy fats
It may sound illogical, but including more healthy fats in your diet may prevent weight gain. Olive oil, coconut oil, seeds, nuts and avocados can reduce appetite and help burn fat. However, you should remember that healthy fats are also high in calories, so consume them in moderation.
Cut Down on Refined Carbs
Refined carbs increase hunger and make you gain weight. They are low in nutrients and fibre and cause blood sugar spikes. Replace white bread, breakfast cereals, pasta, pastries and processed foods with quinoa, oats, barley, whole wheat and buckwheat.
Try High-Intensity Interval Training
It is a workout that pairs quick periods of intense exercises with short recovery periods until too exhausted to continue. Such training may help you burn calories faster than other forms of cardio. To start, you can try alternating between walking and jogging or cycle between squats, push-ups and burpees.
Increase intake of high-fibre foods
A higher intake of fibre helps you decrease hunger and feel full for longer. It also may boost your weight loss and fat burning. The best sources of fibre are nuts, seeds, legumes, whole grains, fruits and vegetables.
Add probiotics to your ration
Probiotics are beneficial bacteria, which improve your health in many ways. A higher intake of probiotics may help keep your weight under control. Studies show that they help reduce body weight and fat percentage. Certain strains of probiotics in the genus Lactobacillus are especially effective. The most probiotic-rich foods are sauerkraut, natto, kombucha, kimchi and kefir.
Increase iron intake
Iron is a very important mineral for your body. An iron deficiency can cause shortness of breath, weakness, fatigue, dizziness and headache. You should consume plenty of iron-rich foods like meat, seafood, poultry, leafy green vegetables, beans, dried fruits, fortified grains and cereals.
Try intermittent fasting
Intermittent fasting is a meal schedule that involves cycling between voluntary fasting and non-fasting periods. It may help lose weight and burn fat. There are different types of fasting, including some of them where you can eat during specific hours of the day and others where eating is restricted to certain days of the week. The most popular type is the 16/8 method. There are many other different types, choose the one that fits your schedule and lifestyle the most, don’t be afraid to experiment.
Please note that this article is for informational purposes only. You should not consider it as medical advice or recommendation to go on any diet. I would like to remind you that you should always do your own research and consult with a doctor before starting a diet or following any of the information provided.
He uses to dedicate part of his life to inspire others and help them achieve the most out of their lives. Since he was 20, he had successfully founded and managed several companies operating in the field of management consulting, wealth management and fintech. He is Member of Institute of Directors in London, Member of Changer Club in Riga, Member of Fintech Association of Hong Kong, Member of Singapore Fintech Association, Member of Non Executive Director Association in London and Member of Alumni Network of Draper University in San Francisco. He loves travelling, he is a cigars lover, an amateur golfer and a dapper man.
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