The proven "fat loss" method is sure to be effective
How to lose fat in addition to exercise and diet There are other factors that affect weight, and the good news is that there are some simple ways you can increase fat burning. Hello, the doctor has research data. Suggested ways that may help burn fat as follows.
Weight loss vs fat loss
Before going to know how to lose fat Let's first understand how to lose fat and lose weight .
When you lose weight It may not be just the weight of fat alone. But including muscle weight And body fluids with which the diet is good for your health is to reduce my body fat. And should not reduce the muscle as well Therefore, it should focus on reducing fat. Instead of just focusing on the weight loss numbers alone
For how to lose fat. It is important to burn more calories than the amount of calories you receive per day by exercising to burn more calories. Including food control not to eat too much. In addition, there are ways that can help you lose fat:
The proven, effective way to lose fat: exercise to burn calories.
Experts recommend that The more time you spend exercising The more calories you burn Because when you exercise, your body burns calories. To power In addition, after you finish exercising. The body continues to burn calories. For recommended exercise such as running, cycling Or walking briskly It may increase the walking time, for example, from 30 minutes to 1 hour, because research shows that exercise longer. Can increase the resting metabolic rate Or time after exercise
Strength training exercises
Strength training is a type of exercise that uses muscles. In doing resistance exercises, such as lifting weights, to help build muscle mass and increase muscle strength. Which research has found that this type of exercise Beneficial for the body Especially burning fat
Because when compared with fat Muscle mass helps burn more calories. Even when you are not exercising This is consistent with research data that 10 pounds of muscle can burn 50 calories a day. While 10 pounds of fat can burn 20 calories, having a lot of muscle can make your body burn more calories. And even more fat will burn if you do Strength Training exercises along with cardio exercise.
Drink at least 8 glasses of water a day
Research from Germany shows that drinking at least eight glasses of water a day, or about 2 liters, can help burn more calories, possibly as many as 100 calories a day.
In other words, it can burn as much as 700 calories per week or 2800 calories per month. So if anyone wants to lose fat Let it start easy By drinking more water in the amount of 2 liters per day.
Eating a high protein diet
Adding high protein foods to your meals Can make you less hungry And also help burn more fat as well Because there is research that shows Will help maintain muscle mass And energy metabolism (metabolism) during weight loss to be normal
In addition, high-protein foods can help you feel full for a long time. Causing not frequent hunger This will result in fewer calories. For protein-rich food sources include milk, eggs, nuts, and lean meats such as chicken breasts, lean pork, and tuna.
Go to bed faster
Going to bed faster than before for about 30 minutes can increase fat burning. And prevent weight gain Because there are research reports and research reports that There is a link between getting adequate sleep and weight loss, for example, research suggests that sleep Quality And sleep at least 7 hours every night It was able to increase the chances of successful weight loss by 33% in a sample of 245 women who participated in a 6-month weight loss program.
However, even if everyone has different bed times. But most research has found that getting at least 7 hours of sleep per night. It is most beneficial for weight loss.
Add cardio exercise
Cardio exercise Or aerobic exercise Strengthens the heart and lungs Including affecting the burning of fat Because of the 16 research review studies found that Aerobic or cardio exercise will help reduce belly fat. This reduces the size of the waist circumference and fat mass. It also helps increase muscle mass.
They should do 150 to 300 minutes of cardio exercise per week. At moderate intensity, or about 20 to 40 minutes a day, running, walking, cycling, aerobic dancing, and swimming are all of the cardio exercises that will help burn fat. And makes it possible to lose weight
