Burning fat is the product of process involving your metabolism and calorie intake. When it comes to calories, it matters when you eat, what you eat, and how much you eat compared to how much you burn off. Sounds complicated, right? It doesn’t have to be. Everybody looking to lose or burn body fat needs to follow one simple rule: more calories out and less calories in. The most challenging part of this is that there are many ways to burn the fat, and the best way forward is to find what’s best for you based on the following questions:
- Can your schedule adopt these habits?
- What fits appeases your mindset?
- Will you able to do it consistently?
Below are 5 easy and frequently overlooked ways to lose body fat. If you are motivated to burn body fat quickly, then incorporate these into your weekly routine. You will notice changes within a week.
Swap Refined Carbohydrates for Vegetables. According to Jana Klauer, “The simple carbohydrates found in sandwich rolls, spaghetti and rice can cause destruction to your weight because they are digested very easily, leaving you starving and making you eat too much later on.”
However, you can replace these items with vegetables and whole-grain products, which contain filling fibers that trigger bloating. As an alternative to commercial rice, try making rice from cauliflower. Instead of dip and chips, go for dip and carrots. The complex carbohydrates found in these veggies are processed more slowly compared to simple carbohydrates, making you feel fuller for longer, and since vegetables contain a lot of water, they can help you flush out extra water weight.
You should also consider adding more apples, peppers, watermelon, cabbage, mandarin oranges, asparagus, limes, celery and broccoli.
Avoid Drinking Energy or Sports Drinks. Each serving of energy or sports drinks, light beer, or fruit smoothies contains more than 100 calories. However, these 100 calories are empty of nutrients compared to other foods, which make them ‘excess calories.’ Be careful of beverages that may be loaded with carbohydrates and sodium, making your body retain water.
Water has zero carbs or calories and only a small amount of sodium, which is why it will make you slimmer and flush your system. It also fires up your metabolism, helping you lose water weight. If you want plain water to be boring, add some mint sprigs or lemon wedges to it with an infuser.
Do 30 Minutes of Cardio Every Day. Exercises that increase your heart rate will burn calories. According to Wendy Larkin, “Choosing cardio routines that use several muscles simultaneously will allow you to burn more calories.”
Good cardio sources include boot camps, cardio kickboxing and spinning. Even just 30 minutes of cardio can burn anywhere between 200-300 calories while simultaneously targeting your core, legs and arms. This will tighten up your body and give you a more sleek figure. Incorporating interval training can give you an even bigger boost. This uses short bursts of high intensity cardio to punctuate slower activity, which keeps your heart rate up when performing more slow-paced exercises.
Drink Coffee Before Working Out. According to some research, chugging a coffee before exercising will help you lose pounds. That’s right, the best benefit of drinking coffee pre-workout is its fat-burning properties, while consuming caffeine can boost your energy and improve your athletic performance.
Aside from this, drinking coffee will also increase your mental concentration, keeping your exercises effective and productive and reducing muscle pain.
Do Lunges and Push-Ups. Push-ups are one of the oldest and most basic exercises, allowing you to build optimum strength in your chest, shoulders and forearms. Because you are using your whole body, your heart needs to pump more blood and oxygen into your muscles. Exerting more effort will improve your metabolic rate and, as a result, burn more calories.
You should perform thirty-six push-ups thrice a week to boost your muscle tone and burn more calories. You can also improve your muscle tone with lunges, especially if you hold weights while you do them.
It doesn’t matter if you’re trying to become strong or lean, sufficient rest is very important. It is an essential part of the whole process, or your muscles will be too tired to perform at n optimal level for an effective workout the next time. If your workout is not productive, don’t push yourself. Instead, try these easy ways first!