Fastest way to burn body fat: How to get rid of body fat in a hurry
Burning fat faster can be achieved in many ways, including:
Exercises that build muscle and increase strength and burn fat are endurance exercises.
A study shows that eating a protein-rich diet helps maintain muscle mass during weight loss, as well as decreasing the risk of protein aggregation.
One study found that women who slept five hours or fewer a night by the age of 16 were more likely to lose weight than those who slept seven hours or more. Weight gain is common among them.
Weight loss and fat loss can be achieved by intermittent fasting.
Increased iron intake: Iron deficiency causes an imbalance in the thyroid gland, which releases hormones that regulate metabolism. Symptoms of thyroid dysfunction include weakness, fatigue, shortness of breath, and weight gain among women who are undergoing treatment for iron deficiency, body weight, waist circumference, and body mass index.
The foods that help the body burn fat
There are certain foods that help reduce appetite, reduce the amount of food eaten during the day, as well as stimulate weight loss, among them:
A healthy food containing omega-3 is fatty fish. Fish is also a good source of protein, which helps to lose weight because it reduces the feeling of hunger.
One study found that eating eggs for breakfast helps reduce hunger throughout the day by providing vitamins and minerals. Eggs are also a rich source of protein that helps control appetite.
Weight loss can be achieved with coconut oil because it contains high levels of medium-chain triglycerides.
The accumulation of fat around the waist increases the risk of many diseases, and the damage caused by this fat is as follows:
High cholesterol levels cause clogging of arteries and increased blood pressure, which increase the risk of heart disease and stroke.
The risk of heart disease increases in overweight women due to higher levels of male hormones.
The hormone insulin is affected by being overweight, resulting in diabetes.
Sleep disorders: People who are overweight often suffer from sleep disorders, and one of the most dangerous is sleep apnea, which reduces blood flow to the brain and increases stroke and diabetes risk.
Vinegar can be added to sauces and salads to reduce appetite and calorie intake by 275 calories per day, and it also helps control blood sugar levels, in addition to its benefits. In one study, consuming one to two tablespoons of vinegar daily for 12 weeks led to weight loss, reduced abdominal fat accumulation, and a smaller waist.
Consuming healthy fats, such as coconut oil, avocados, and seeds, prevents weight gain as fats take longer to digest than other foods, thereby reducing appetite and hunger, and a Mediterranean diet rich in healthy fats, such as olive oil and nuts, is associated with a reduced risk of weight gain, but they should be consumed in moderation as these fats are high in calories.
One study found that increasing fiber intake by 14 grams per day over a four-month period reduced calorie intake by 10 percent and weight by 2 kilograms. As soluble fiber absorbs water when swallowed, it moves through the digestive system, which increases fullness, reduces appetite, and reduces fat storage.
Fiber-rich foods include:
Fruits and vegetables.
Grains that are whole.
Seeds and nuts.
Reduce consumption of refined carbohydrates, such as baked goods, processed foods, pasta and white bread, which remove the grain bran during processing and production, resulting in fiber loss. As well as many other nutrients. As soon as refined carbohydrates are eaten, they raise blood sugar levels quickly and then fall quickly, stimulating hunger and increasing it. Therefore, refined carbohydrates have a high glycemic index. In order to prevent fat accumulation in the body, it is recommended to use whole grains rather than refined carbohydrates.
In aerobic exercise, you use any exercise that increases your heart rate, such as running, swimming or walking, and it is one of the most effective ways to burn body fat. It is recommended to do aerobic exercises for approximately 20 to 40 minutes a day and with moderate and high intensity for 150 to 300 minutes each week.