We learn in my last post that due to our modern lifestyle of improper eating and inactivity, how body fat is built. Now that we have accumulated high body fat over time, let’s look at how to burn it and lose weight.
Here are 6 actions you need to take to burn body fat
1) Eat a high protein breakfast
Digesting protein requires more energy than digesting fat. Therefore, it increases the metabolic rate, which also triggers fat burning. Protein also gives satiety to the meal and you tend to eat less to be satisfied.
A study from the University of Washington School of Medicine reported that increasing protein from 15% to 30% in replacement of carbohydrate improve weight loss by increasing the anti-starvation hormone, leptin, which tells the brain you are full. Increased in leptin, increases fat burning.
2) Eat healthy meals
Drink plenty of water as 2 liters of water alone can burn 96 calories of fat. Not drinking enough water cause the body to be dehydrated and slows down fat burning.
3) Space the meal
Leave 4 hours between breakfast and lunch, 4 hours between lunch and dinner and 12 hours between dinner and breakfast. Spacing the meal allows time for the blood insulin to drop and allowing free fatty acids to be released by the fat cells. This is called the fat burning zone.
4) Increase physical activities
You don’t have to be a sports person or an athlete. However, if you can commit to regular exercise that includes some cardio and weight training, this is great!
But, you can just make sure you move about more. Walk at least 30 min everyday. Take the stairs instead of lift or elevators. Drink more water at work so that you have to get up and go the toilet more often instead of sitting for hours in front of the computer.
5) Reduce junk food
Do not indulge in processed food and sugary drinks, especially, the sports drinks that are high in sugar, which can cause a spike in blood glucose and triggers a huge release of insulin.
6) Chromium, Vitamins and Fiber
Chromium increases the efficiency of the insulin in regulating blood sugar. So, less insulin is needed, thereby increasing the fat burning zone. Chromium also triggers muscle-building by increasing the muscle cell uptake of amino acids, the basic building block of protein in the muscle.
Fiber being complex carbohydrate, releases glucose slowly into the bloodstream. This prevents the glucose spikes and insulin surge. Fiber also adds bulk to the meal making you feel full without increasing the calories.
Vitamin B complex plays an important role in metabolism, by increasing the conversion of fat and protein to produce energy. If you eat a balance healthy meal, you should not be deficient in Vitamin B complex.
Start taking action today so that you can begin to burn some body fats. Most of these actions are not rocket science and can be implemented immediately.
So, what are you waiting for? Do it now and let me know how you feel by sharing your comment in the box below.
If following the above actions is difficult for you, I would be most happy to help and guide you personally. Have a look at the program I have and contact me for a discussion on how I can specially help you.