Are you tired of those fat thighs or that belly that is easily visible in your favorite outfit? Body Fat not only restricts you from wearing your favorite dress but also invite many health issues. In this article, you will find some easy ways to burn fat. A toned body will not only make you look ravishing in your favorite outfit but will also move you towards a healthier lifestyle.
Causes of Fat:
- Insufficient sleep.
- Unhealthy lifestyle.
- Alcohol and smoking.
- Some kind of medications.
- Eating foods that are convenient to get and are inexpensive.
- Skipping breakfast.
Easy Ways to Burn Fat
1. Regular Exercise to Burn Fat:
Exercise will tone your body as well as help you maintain a healthy lifestyle. Here is a list of some exercises to burn fat.
Jumping: This is one of the easiest exercises which doesn’t require any equipment. This can be performed at home. This cardio exercise will instantly raise your heart rate up. By doing this exercise daily, you can burn a lot of calories.
Push Ups: This full body workout will not only make your muscles strong but will help you to focus on your arms, abs, and lower body. It also helps in making your bones dense and hence resulting in a fitter you.
Burpees: This total body exercise will help tone your muscles, chest, arms, abs, and legs. Burpees are a combination of push-ups and squat jumps. This is easy to do exercise.
Jumping Lunges: If you are tired of your paunchy thighs and want to burn fat then jumping lunges is the best exercise. This exercise requires balance and coordination.
Jackknife Crunches: This exercise targets the main muscle in front of your abdomen. It will strengthen your lower back and legs.
Lunges with Reverse Leg Raise: This multi-joint exercise will help you to meet your fitness level. This exercise will not only strengthen your buttocks and legs but will also increase your core strength.
Lateral Jumps: This is an amazing exercise to burn fat and tone your core, glutes, and thighs. You can burn a high number of calories by doing this exercise.
Jump Squats: This exercise not only gives you shaped legs and thighs but also helps you to tone your body. Do this challenging exercise for about 2 to 3 minutes to burn fat.
2. Green Tea for Weight Loss:
This healthiest beverage is full of antioxidants that are beneficial for your health. Caffeine and EGCG (Epigallocatechin gallate) are two important substances that are present in green tea that boosts metabolism. It mobilizes fat and makes it available in the form of energy. Drinking tea after regular exercise helps you to burn more fat. It helps you to get rid of the abdominal fat. Drinking green tea on a regular basis reduces the calorie intake of a person.
3. Water to Burn Fat:
Drinking 8 to 10 glasses of water not only boost your metabolism but also flushes the toxins and extra water from your body. In a study, it was estimated that you can boost up your metabolism by 30% if you drink 17 ounces of water within a particular time period. You should drink at least 8 to 10 glasses of water per day.
4. Protein to Cut Your Pounds:
When you are starting your journey of burning fat, protein intake is very beneficial as it helps you to feel fuller and satisfied. It slows down the process of digestion and hence burns more calories. When you will combine protein with a carbohydrate-rich food the absorption of sugar into the blood stream will slow down and hence will cut the future cravings. If you are on the exercise plan, the intake of protein will promote your muscle repair and growth. You can burn a lot of calories by increasing the protein intake as it requires more of your energy.
List of Protein Rich Foods:
- Chicken breast.
5. Eat Smaller Meals to Burn Fat:
Eating 5 to 6 smaller meals per day will keep you fuller and satisfied. This will ward off your cravings. When there is too much gap between meals, then your body starts starving for food. Eating 6 smaller meals increases your metabolism rate.
How to do:
- Divide your calorie intake on the basis of your meal. For example, if you take 1800 calories per day then one meal should contain 300 calories.
- Eat after a time interval of three hours. You can make your own schedule for the meals.
- Don’t consume more than 300 calories. Measure the calories of the food you are selecting.
- Add proteins and fiber to your meal as they will make you feel fuller and satisfied. You can include fruits, nuts, low-fat cheese, eggs, vegetables, chicken, seeds and whole grains.
6. Eat Fat to Burn Fat:
Fish is a dietary fat, which helps you to burn fat. The omega 3 present in fish improves the insulin sensitivity. If you have a poor insulin sensitivity then it is difficult to lose fat. It also helps to reduce inflammation, which aids in burning fat. It lowers the level of the hormone leptin and hence increases the metabolism rate.
7. Breakfast is Important:
Some people think that skipping a meal will help with weight loss, but the opposite happens. When you don’t eat your breakfast the blood sugar level decreases and you have no energy. Now to gain that energy you eat larger portions of lunch and dinner. Eating breakfast will help you feel fuller and satisfied and will prevent you from overeating. Here is a list of some nutritional breakfast to burn fat.
- A plate of fruit salad.
- A glass of milk and some nuts.
- A portion of whole grain cereal.
- Wheat toast or brown bread with peanut butter.
8. Eat Bananas to Burn Fat:
If you want to shed your pounds, then eating bananas will help you to reach your goal. This low energy dense food helps to burn fat as it contains 75% of water content. Low-density foods provide more to eat with fewer calories. Bananas are loaded with potassium and hence increases the metabolism rate. It is also known as one of the starch resistant food.
9. Citrus Fruits to Lose Weight:
Citrus fruits contain fiber, which needs time to digest hence keeping your stomach nourished and satisfied. Lemon juice and orange juice flavor your taste buds without the calories. The high content of vitamin C and antioxidants in citrus fruits increases the metabolism rate resulting in weight loss.
List of Citrus Fruits to Burn Fat:
- Buddha’s hand
10. Change Your Lifestyle:
Making new habits will not only bring a positive outlook in your life but will also help you to burn fat naturally. Here is a list of some habits you can inculcate that will help you to burn fat.
- Get sufficient sleep.
- Climb up the stairs instead of using elevators.
- Develop a hobby like cycling or swimming.
- Play a sport such as a football or a basketball.
- Prefer walking for short distances instead of using your vehicle.
Tips to Avoid Fat:
- Do a regular exercise.
- Drink a lot of water.
- Avoid taking too much of stress.
- Include lots of nutrients and vitamins in your diet.
- Make a diet chart for yourself.
- Prefer fruits and nuts for snacks.
- Avoid alcohol and other soft drinks.
- Eat beans and legumes.
- Avoid junk foods.
- Consume low fat products.