How To Burn Fat Easily?

Two essential habits for fat loss

Popular diets claim to lose weight quickly and reliably. Of course, you may be attracted to these advertisements, but in fact, among these diets, few are good for your health. Dieting, hunger or removing certain foods from the diet may help with weight loss, but in the end, this diet focuses on removing water and weight rather than burning fat, and it also causes loss of important muscle areas. In other words, it can lead to deficiency of essential vitamins and minerals and adversely affect health. Instead of an unhealthy fad diet, read this article and try to burn fat healthy while avoiding loss of muscle mass.

Change your eating habits

One

Reduce your total caloric intake. You lose weight by burning more calories than you normally eat. In other words, people who eat a lot of food and have low activity at the same time tend to gain weight. The first step to losing weight is to reduce your calorie intake. Record the amount of calories you consume each day. Write down the types of foods and drinks you eat, and list the calories that correspond to them. For foods that don’t have a food label (ingredient list), search the national standard food ingredient table database to see the calorie count.

• Find out how many calories your body needs to maintain its current weight. If you search the Internet for a calorie calculator, you can calculate the calories you need based on your weight and exercise time.
• 0.45 kg of fat contains 3,500 calories. In other words, in order to lose 0.45kg of fat each week, it is necessary to eat 500 calories less than the daily calorie intake required to maintain the current weight.

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2

Adjust the amount you eat. The amount of meals that are usually eaten at home, as well as in restaurants, exceeds the standard per serving standard. The human body converts excess food into fat and stores it. Therefore, it is good to check the food ingredient table to figure out how much per serving is and eat just that much. If there is no ingredient list, search the Internet to find out how much per serving is.

• Use a measuring cup and scale to make sure your serving size meets the recommended amount.
• Restaurants may serve more than one serving. Fortunately, when you browse the websites of some restaurants, they provide ingredient tables for each menu. If possible, know this information in advance and try to limit one meal to 500 to 600 calories.
• Remember that you don’t have to eat all of the meals provided. To meet the recommended calorie intake, it is best to eat half of it and wrap the rest to eat later. After receiving the food from the employee, ask them to take out the amount to eat and to wrap the rest.
• Some restaurants also offer light-to-eat menus or half-sized meals. It is better to order and eat a small menu like this than to eat a large meal.

3

Eat more healthy fat and less unhealthy fat. Depending on the type of fat you consume, your body burns or stores fat. Eat mainly healthy fats, such as unsaturated fats. Instead of using butter or lard when cooking, use olive or canola oil. In addition, eat nuts, seeds, avocados, fish, and peanut butter (natural products) to eat healthy fats. Avoid foods that contain additional trans fats or “half-hydrogenated oils” in the ingredient list. Avoid saturated fat as much as possible and limit it to less than 10% of your total caloric intake.

• If you want to know the total number of calories you consume from saturated fat, simply multiply your saturated fat content (grams) by 9. For example, 5 grams of saturated fat contains 45 calories.
• Divide the calories intake of saturated fat by your total calorie intake per day and multiply by 100. This should be less than 10.
• For example, if calorie intake through saturated fat is 210 and total calorie intake per day is 2,300 calories, saturated fat accounts for 9% of calorie intake per day.

4

Reduce (or completely avoid eating) processed foods. Processed foods are foods that go through a special process in a factory and are generally packaged and sold in boxes and canned foods. Of course, but not always, processed foods often have higher levels of fat, sugar, and sodium (salt) than other foods, which can interfere with weight loss. In addition, compared to organic and healthy foods, the nutrient content is also insufficient. Slowly reduce processed foods from your diet, then completely eliminate them. Try limiting the number of processed foods you eat per day to 2–3 first. Instead of these foods, try eating healthy foods such as vegetables, fruits, nuts and seeds.

• In general, the more processed foods, the higher the content of unhealthy ingredients. However, just because food is processed doesn’t necessarily mean it’s bad for you. In fact, among the various packaged and processed foods, there are healthy foods. Typical are frozen vegetables, popcorn, and frozen fish meat.
• Some unpackaged foods may be unhealthy. Take chocolate brownies, for example. Even a brownie made with organic ingredients will not be good for your health because it is a brownie after all.
• If you go to a grocery store or store, avoid the processed food shelves and buy food outside. Usually, marts produce and sell dairy products, bakery products, seafood, and meat outside the center. For health, it’s best to go around only the places where less processed foods are displayed.
• It is also good to prepare dishes in advance, separate them once, and freeze them to eat when you have time. Soup or soup made with plenty of vegetables at home is better to eat frozen.
• To avoid over-processed foods, try to choose less than three or relatively few chemicals on the ingredient list.

5

Increase your fiber intake. Fiber is a type of carbohydrate that the body cannot digest. Fiber keeps your digestive tract healthy and keeps you feeling full, preventing overeating. Fiber can be consumed through whole grains, fruits, vegetables, nuts, and seeds. Drink plenty of fluids with 25 to 30 grams of fiber each day.

• Fruits such as raspberry, blackberry, mango, and guava are rich in fiber.
• Vegetables high in fiber include lentils, beetroot, broccoli, and dried peas.

6

Drink more water. Moisture plays a big part in weight control. Moisture helps to excrete leftover debris (waste) out of the body after metabolism, and keeps metabolism high for rapid fat burning. In addition, water keeps you feeling full and prevents overeating. The recommended amount of fluid intake is 3 liters (13 glasses) per day for men and 2.2 liters (9 glasses) for women.

• You may need to increase your fluid intake if you’ve been doing high-intensity activity or aerobic exercise, or if you’re living in a hot climate.

7

Eat several small meals a day. It is better to eat six small meals than three large meals. Our body accepts small amounts of food better. It also reduces the amount of food stored as fat when eaten in small amounts. In addition, eating a small amount of food can improve the absorption of vitamins and minerals while maintaining stable blood sugar levels. However, these small meals should consist of healthy organic foods, not processed foods. Here are some examples to help you:

• Meal #1 (8 a.m.): 1 medium banana, 1/2 cup oatmeal.
• Meal #2 (10 am): A smoothie made with 1 cup spinach, 4 medium strawberries, 1/3 cup raspberries, 1 tablespoon flaxseed, and 240 ml unsweetened almond oil.
• Meal #3 (12pm): 1 whole meal toast, 1 hard-boiled egg, 1/4 cup crushed avocado.
• Meal #4 (3pm): 1 cup salad (half avocado, 1/4 cup cottage cheese, 2 tablespoons sunflower seeds, balsamic vinegar dressing).
• Meal #5 (5pm): 140g grilled chicken, 1/2 cup brown rice, a few haricot beans.
• Meal #6 (7pm): 1/2 cup cooked quinoa, poached mushrooms and green peppers.

Building a healthy lifestyle

One

Exercise 3–4 times a week. Exercise plays a vital role in losing weight and maximizing the amount of fat you burn. The most obvious way to burn fat is to exercise 2.5 hours a week. And when you get used to it, try increasing your workout time by 30 minutes each week. Exercise is a combination of high-intensity aerobic exercise and weightlifting to burn fat most effectively. Here’s a four-week workout plan:

• Sunday: Week 1–45 minutes of aerobic exercise; Week 2–45 minutes aerobic exercise, Week 3–60 minutes aerobic exercise, Week 4–60 minutes aerobic exercise
• Monday: break
• Tuesday: Week 1–30 minutes of upper body strength training; Week 2–45 minutes of upper body strength exercises; Week 3–45 minutes of upper body strength exercises; Week 4–60 minutes upper body strength exercise
• Wednesday: rest
• Thursday: Week 1–45 minutes of aerobic exercise; Week 2–45 minutes aerobic exercise, Week 3–60 minutes aerobic exercise, Week 4–60 minutes aerobic exercise
• Friday: break
• Saturday: Week 1–30 minutes of lower body strength exercises; Week 2–45 minutes of lower body strength exercises; Week 3–45 minutes of lower body strength exercises; Week 4–60 minutes lower body strength training

2

Include strength training in your workout schedule. Strength training is a great exercise that can increase muscle mass while burning fat. For strength training, you can do weight training, or you can use weight or resistance bands. When doing strength training, you need to train several muscle groups in your body. First, choose a weight that feels a bit heavy and do 3 sets of 10 reps (a total of 30 reps). Or you can try it until you can no longer exercise. If you can do 3 sets of 10 reps without difficulty, you can increase the weight a little more.

• For lower body (strength) workouts, try squats, lunges, leg presses, deadlifts, and rep raises.
• For upper body exercises, try push-ups, sit-ups, chest presses, overhead presses, biceps curls, tricep dips, and lateral pulldowns.

3

Increase your cardio exercise. Cardio exercise is also known as aerobic or endurance exercise. Aerobic exercise burns fat quickly. And it offers a variety of health benefits, such as lowering the risk of cardiovascular disease.

• Running, jogging, and walking: Start walking, then go jogging and running when you get used to it.
• Enjoy outdoor activities such as sports, swimming, hiking, and biking.
• If you go to the gym, try using machines such as treadmills, ellipticals, indoor bikes, and stair climbers.
• Let’s do interval workouts. Take turns sprinting and running lightly.
• Shortening high-intensity aerobic exercise and then lengthening low-to-mid-intensity aerobic exercise can be performed alternately with different intensities to burn fat with the best efficiency.

4

Sleep more. Adults over the age of 17 should get 7 to 9 hours of sleep a day. And children and adolescents between the ages of 6 and 17 should get 10 to 11 hours of sleep a day. According to a recent study, people who sleep the recommended amount of 7 to 9 hours per day are less likely to be obese than people who suffer from sleep deprivation. This is because lack of sleep changes metabolism and fat burning rate. are some tips for getting a good night’s sleep:

• Put a shading curtain or sheet in your room to block light from seeping through the window.
• Don’t eat 2 hours before bed. Eating food when bedtime is close can make it harder to get back to sleep and even heartburn.
• Use your bed for sleep and s*x only. Avoid watching TV, reading books, listening to music, or working on your laptop in bed.

5

Making small but meaningful changes. As you improve your lifestyle habits little by little, the time will come when new habits become familiar. Finally, if you have fully mastered a positive and healthy lifestyle, it will not be too difficult to maintain it for a long time. Try to change your life by learning a little bit of a healthy lifestyle every day, such as:

• Use stairs instead of elevators.
• Park in the corner of the parking lot and walk more.
• Let’s take up more hobbies that move more. Try hiking, hiking, or biking.
• On the weekend, go to the organic market and buy fresh food.
• Let’s plant a garden.

Tip

• Don’t skip meals. This will make it easier to gain weight by eating more at the next meal.
• After all, losing weight is finding your energy balance. Let’s consume calories through exercise!
• If you tend to eat when you’re stressed or emotional, you’ll need to analyze and improve this habit alone or with the help of a professional (counselor or therapist). Understanding and improving bad habits, such as emotional eating, can lead to a healthier life.