When you follow a diet, then stop it for only one or two days, do not you find a very rapid increase in the fat intake? Do not miss a week’s effort just because you are out of dieting for just one day? This is because some people have slow metabolic rates (burn rates). This contributes to fat accumulation quickly. Fat burning rates are also slow during dieting, forcing them to further reduce their calories until they reach the wall of the dam. The process of burning the fat completely stops and leaves the diet after great frustration.
In this article, I tell you 11 easy ways to increase fat burning rates until your body turns into a machine to burn fat all day long.
Use high-intensity aerobics exercises.
Studies have shown that high-intensity aerobics exercises cause the body to burn calories throughout the day after completing the exercise. This is because rapid running causes a great deal of damage to the body, so the body needs the energy to recover from this exhaustion.
Of course, it is difficult to run at high speed for a long time. Here comes the role of “stage exercises” or HIIT.
And “Staging Exercises” are very high run very short time (30 – 60 seconds). Then the speed is reduced for another period so you can catch your breath. This type of exercise helps greatly to burn fat. It is one of the favourite exercises for advanced trainees at the level. (Yes this exercise is not for beginners).
Eat fish oil (omega-3).
Omega 3 fats have huge benefits for humans. And not only the benefits. But they are necessary for life and the body can not make it inside.
Omega 3 fats also help to balance blood sugar and reduce inflammation, and this helps to raise the rate of basic metabolism. Studies have shown that eating 1800 milligrams of fish oil or omega-3 per day for 3 months resulted in a greater fat loss of 22%.
Another study found that eating 3,000 milligrams of fish oil for 3 months resulted in a loss of 2-4 kg. Omega-3 fatty acids have also been shown to increase muscle mass.
Do weight lifting exercises.
Weight lifting exercises work to burn calories from 3 directions. During exercise, large amounts of calories are consumed. Especially with complex exercises that use more than one muscle. Also, with complex bar exercises, such as squats, deadlifts, and punch pressure, the body secretes the male hormone and growth hormone, leading to increased muscle mass and increased fat burning.
During weight lifting exercises, micro tears occur in what is known as the demolition process. After exercise and throughout the day, the body begins to repair these ruptures so-called construction process. This process is the mechanism to increase muscle mass and consume large amounts of calories throughout the day.
In the long term, as muscle mass gain increases, the baseline metabolic rate (burn rate) begins to increase. This is because the muscles are active tissue and consume 70 calories per kilogram throughout the day. Even during rest and sleep! The more muscle mass you gain, the more calories you need daily. So professional bodybuilders need thousands of calories to increase or maintain their weight.
Many studies have shown that the active ingredient in green tea (Catchings) increases the basic metabolic rate and accelerates the process of burning fat, and the caffeine in green tea contributes with catechins to accelerate oxidation of fat and use it as an energy source.
But you should know that you will need at least 5 glasses a day of green tea. Therefore, it is preferable to buy green tea tablets to achieve a number of cations required without the need to drink large amounts of caffeine.
Quick information: The boiling water poured on green tea leads to the destruction of cations ( the active ingredient in green tea). It is preferable to wait until the water is cooled a bit and then poured on green tea.
Stay away from the lousy commercial species of green tea because it is free of useful substances and fluoride-filled. He bought high-quality green tea.
The lemon and green tea increases the absorption of cations. The use of milk leads to slow absorption.
Do not follow a harsh diet for a long time.
When you lower your calories for a long time, your body begins to feel the danger of starvation. Your body does not differentiate between a harsh diet and a real danger to your life. The body then activates a vital mechanism to save your life from the danger of starvation. This mechanism involves reducing the basic metabolic rate and fat burning rates. This is because the fat stored in your body is the last remaining energy source, it must be maintained at all costs.
Your body also begins to break down the protein in your body’s muscles and use it as an energy source. This is because muscle tissues consume a lot of calories and must be eliminated to save your life from starvation. In addition, a heavy secretion of hunger hormones will force you to eat in any way.
The good news is that eating a diet with relatively high calories for a long time brings you back to normal.
Keep away from the wasted fats.
Several studies have shown that hydrogenated fats (saturated fats chemically treated with hydrogen) have many serious health effects, such as increased chances of developing heart disease and increased LDL cholesterol.
It is not only health damage, but studies have shown that hydrogenated fats are attached to liver cells and fat cells. Causing insulin resistance and increased inflammation, which reduces the rate of basic metabolism and fat burning rates.
So what are the sources of wasted fats that should be avoided?
Fried food in hydrogenated fat.
The baked goods were baked with hydrogenated fats.
Such as Cheetos, Doritos, etc.
Fatty coffee bleach.
Get plenty of sleep.
Studies have shown that those who do not get a good deal of sleep (7-8) hours a day have a lower baseline metabolic rate. Getting enough sleep allows your body to rebuild muscle fibres.
Also, not getting enough sleep causes stress, which encourages the stressed person to eat more calories to get energy.
Drink more water.
In a study published in the Journal of Endocrinology, drinking 17 ounces of water per day increased the metabolic rate by 30%. This increase begins after 10 minutes of drinking water and reaches its maximum rates after 30-40 minutes. Therefore, this leaflet recommends drinking at least 2 liters daily. The body consumes many calories to raise the water temperature from 22 degrees to 36 degrees.
There are also many studies that prove that drinking two cups of water before eating accelerates the feeling of satiety. And lead to more fat burning in the long term.
Quick advice: A study published in the US Journal of Epidemiology found that people who drank more than 5 glasses of water a day had a 41 percent chance of heart disease.
When protein is taken, the stomach consumes 10-30% of the protein’s calories for protein cracking and digestion. The body takes longer to digest protein than starches and fat, giving a greater sense of satiety.
Studies have shown that high protein diets help maintain muscle mass, which means high metabolic rate all the time.
Eat fibre to increase fat burning.
Studies have shown that dietary fibre can increase fat burning rates by 25%. Fiber is a digestion that is not digested or broken by the body. Making the stomach take longer to digest food. This means greater consumption of calories for digestion and also means a longer sense of satiety and greater control of blood glucose levels. The good news is that calories in fibre = 0. Take 25-30 grams of fibre a day.
Eat multivitamin to double fat burning.
Vitamin D, iron and calcium contribute significantly to raising metabolic rates and fat burning. Unfortunately, most diets are deficient in these vitamins, forcing us to buy vitamin supplements to compensate for the shortage.