You don’t just want to tone muscle. This isn’t just about losing a few pounds. You want to burn fat. You want to get rid of it all and make sure it never comes back again.
We’re with you on that one. Fat burning means changing your shape and feeling great about your amazing self. That’s why we put together this ultimate fat burning guide to make sure you reach your goals and more.
This is more than just a few exercises. Fat burning is about nutrition, determination, grit, and passion. Are you ready for it?
Start By Cutting Out the Fat
Okay, so your body needs some fats. A small amount of healthy fats is going to be fine—but we do mean a small amount. We’re talking a tablespoon or two of olive or coconut oil a day. You really don’t need more than that.
Once you’ve had that, you want to cut out all the other dietary fats. Get rid of the butter and remove the skin from your chicken. Opt for lean meat only and focus on foods that are wholesome and offer energy.
If you need some sort of flavouring, create your own dresses with fruits, balsamic vinegar, and even spices. Low fat dressings are okay, but you want to keep things as organic and natural as possible.
This one step will cut out unnecessary calories, which moves us onto the next point.
Create Your Calorie Deficit
The best way to burn fat is to make your body need to use it. This means creating a calorie deficit. The majority of us burn between 1,500 and 2,500 calories a day. This will depend on height, weight, muscle mass, etc.
One pound of weight is 3,500 calories. So, if you want to make your body burn that pound, you will need to burn 3,500 calories less. This is a good goal for a week, as it just means you need to reduce your calorie intake by 500 calories per day. It’s realistic and healthy.
Any more than this and you run the risk of losing muscles mass. This now moves us onto the next rule.
Make Sure You Exercise Daily
Want to burn more calories? Add in the exercise. You can soon start losing two or three pounds a week with this method.
Exercise isn’t just great for supporting your calorie deficit. It will also encourage your body to burn the calories from the fat. Many people don’t realise, but the calories from muscles are much easier to gain. If you want to get the calories from the fat, you will need to keep building on the muscle to make it harder for the body to get to those calories.
At the same time, building muscle means you will burn more calories throughout the day. Even in your resting state you have a higher calorie output, meaning you create a larger deficit without doing too much.
Balance Out Your Hormones
When your hormones are out of whack, your stress hormones increase. Your body starts to hold onto more fat, while trying to deal with the change in hormones.
To make matters worse, your brain tells you that you need to eat. You’ll start craving the bad stuff, waiting the sugary treats that give you some temporary relief from the out of balance hormones. Of course, they just make your hormonal imbalance worse in the long run!
It’s important to focus on balancing out your hormones if you want to lose weight and burn fat. Start by cutting out simple carbs—the ones that cause your insulin levels to spike. This is relatively simple to do and will be healthier for you in the long term since you don’t have to deal with insulin resistance and Type II diabetes.
You’ll also want to find a way to deal with your stress levels. Exercise and relaxation techniques will help to release more happy hormones. They keep your stress levels at bay and help to balance out the rest of the hormones in your body.
Eat Foods that Make You Feel Full
It’s time to cut out the foods that are making you hungry. This isn’t just junk food. Anything that is high in carbs will cause hunger. Carbs, fats, and sugars break down quickly in the body. They pass through your digestive system and you don’t even feel like you’ve eaten anything.
When you want to feel full, you need to focus on proteins and fibre. Anything high in these food groups will break down slowly and trick your mind into thinking that you’re satisfied hours later. You’ll also find that your digestive system is supported, so you don’t have as many cramps or inflammation.
Sugar cravings will decrease and you will feel happier within yourself. It’s easier to stick to a diet plan and you will find that you have more energy throughout the day. That means more energy for exercise!
When you do feel peckish, you can always reach for fibre- or protein-filled snacks. These include nuts, seeds, fruit, and homemade oat bars. Also remember to grab a glass of water to make sure it’s not dehydration making you think you’re hungry.
By following the above tips you will find that your body burns far more fat than it once did. At the same time, you feel good about yourself and will find sticking to a diet so much easier.