Ways you can follow to burn fat and lose the weight fast

How do you burn fat and lose weight quickly? Here are 30 steps you can take to immediately realize the ideal weight and captivate your dreams.

The bottom line is that cutting excess fat cannot be done overnight.

However, the way to manage your body does not mean that you have to take too long on a torturous diet.

In essence, the incoming calories and calories come out.

However, there are several ways that are scientifically tested to make your goal fitness more easily realized.

You need a deficit of 500 calories per day to reduce one pound per week.

The most important way to get your body down quickly is to eat less or exercise harder.

Below are ways to quickly break down which will help you to make it happen immediately.

1. Stay Hydrated

Water is not only a calorie-free drink, but it is also very important for fat metabolism known as hydrolysis.

Therefore, it is very important to drink enough water every day.

And you will need more if you are overweight.

The rule of thumb is to drink 1 milliliter of water for every calorie you consume.

Sometimes, thirst is considered hunger.

Your body will monitor blood volume and when you realize that you are dehydrated, the body sends a hungry signal.

The fix is ​​to drink water then wait 20 minutes and see if you are still hungry. If not, then your body is dehydrated.

2. Protein consumption at breakfast

Your body will fast during your night's sleep.

The body doesn't have enough protein for your muscles at that time.

If you don't want to lose muscle, consumption of protein is slow to absorb before going to sleep. Or as soon as possible protein consumption after waking up.

You can consume eggs, vegetables, cheese, greek yogurt, nuts, or berries.

3. Protein throughout the day

Some research results say that the more consumption of lean protein, the lower the risk of fat accumulation in the stomach.

One simple explanation is: Protein takes longer to digest than carbohydrates, but calories are less than fat.

This means you can feel full longer with fewer calories.

Protein is also the main key in building muscle metabolically, to help maintain your body's metabolism.

In turn, this is a way to quickly get rid of the body by regularly consuming enough protein.

4. Add a Multivitamin

When you are on a diet and reduce calorie intake, you may lose some of the nutrients that you don't know at times.

In fact, lack of nutrition can inhibit or even stop weight loss.

To overcome this, you can add a multivitamin to your diet.

This is to overcome the loss of nutrients from your body because you are reducing calories.

And of course so that your body does not miss some important nutrients such as calcium or iron.

5. Increase Fiber Intake

Fiber, whether it's easily dissolved or insoluble, tends to make you feel full longer. However, the number of calories from fibrous foods such as vegetables or fruits does not contain too many calories.

But what needs to be considered is the type of vegetable. There are some vegetables that don't have a lot of fiber, one of them is watercress.

6. How to Straighten Your Body Quickly from Eating More Often?

Eating more often will help increase your body's metabolism throughout the day.

In addition, it can also increase calorie burning and keep it stable throughout the day.

Eating more often is also able to maintain blood sugar levels remain stable, prevent starvation, and avoid you from the potential for overeating.

The recommended meal is as much as 5-6 times a day but in small portions.

7. Avoid Eating Too Late

This is said by researchers as part of the body's circadian rhythm or your body's internal clock.

This condition can be triggered by environmental conditions such as sunlight.

Some researchers suggest stopping eating when the sun has sunk.

Even so, dinner is still recommended, especially before bedtime, it is recommended to consume slow-absorbing protein so that the body stays covered in protein during sleep.

8. Add Omega 3

This fatty acid has become popular because of its ability to reduce inflammation associated with several dangerous diseases, including obesity.

Adding Omega 3 fatty acids in the diet is said to be a good way to protect your body from various diseases and weight gain.

Food sources of Omega 3 include nuts, seeds, and fatty fish like salmon.

9. Enter Fat into the Breakfast Menu

Fat does have the highest calories among other macronutrients (carbohydrates and proteins), nine calories per gram.

However, research results suggest that healthy fats can also help you feel full longer.

And of course, this will make you eat less throughout the day.

The results of a study published in the journal Nature found that polyunsaturated fats found in avocados and nuts have many health benefits when consumed in moderate amounts.

10. Probiotics

A healthy digestive tract is full of good bacteria.

Scientists reveal how important these microbes are to maintain and control a person's weight.

Researchers found that strains of bacteria in the intestines of thin people differ from those in the intestines of obese people.

In addition, they found several types of probiotics can help lose weight by helping to regulate appetite, fat storage, and other body metabolism.

To get this probiotic can be obtained from certain yogurt or supplements

11. Reduce Alcohol

Why is alcohol not highly recommended?

Researchers revealed that alcohol tends to have high calories (7 calories per gram).

In addition, it can also potentially make you overeat.

Therefore, as much as possible avoid or even never consume alcohol if you want to control your weight.

12. Weight Training to Increase Muscle Mass

Some of you might think that cardio exercise is the only right exercise to lose weight.

It's true, but that doesn't mean you just play on a treadmill every day.

Try to practice lifting weights.

Muscle is a metabolically active tissue, which means it burns calories even when you are not practicing.

Your body burns calories just to maintain muscle.

So the more muscle, the more calories you burn.

As you get older, muscle mass will decrease naturally.

This natural process known as sarcopenia.

That is why it tends to be more difficult to lose weight in those who have more (older) age.

13. Create More Challenging Exercises

Hooked by lifting weights or cardio?

What if the training is more challenging but shorter?

Yes, that is HIIT training or high intensity interval training.

This training method has gained a reputation as an efficient exercise to get faster results.

HIIT is done by a slow method then proceed with a sprint or fast.

According to the American Council on Exercise, HIIT may be more effective at burning fat faster.

14. Enough Sleep

The quality and quantity of poor sleep can make it difficult to lose weight, or even difficult to maintain your weight.

When you lack sleep, the body becomes less sensitive to the effects of leptin, a hormone that usually indicates that you have enough to eat.

At the same time, the hungry hormone, ghrelin, increases so you want to eat more. This is one reason why you can become overeating.

What is recommended is to have a sleep time of 7-9 hours every night.

15. Napping or Night Sleep?

Sleep quality is very important.

In general, seven hours of uninterrupted sleep is better than 12 hours of sleep.

Of course, for someone who is just a mother or you who have trouble sleeping, napping is better than nothing.

But if it is accumulated into a night's sleep, it will get better, with a note of a really deep night's sleep.