Many people believe that in order to burn fat, one must train hard, stick to a strict diet, and take various supplements. All this to achieve the desired physique faster. Fortunately, this is not true, at least not in my opinion. Here, you'll discover my approach to effective fat burning. You'll learn how to burn fat once and for all! A restrictive diet and a rigorous training regime are not the only paths to a slim figure.
Before you start your battle against excess weight, you need to understand your opponent. It’s crucial to be aware of the factors influencing our weight:
1. Food: Not just the number of calories, but also the quality of the food you consume matters significantly. This is the main factor affecting your overall body mass.
2. Metabolic Rate: The time it takes for your body to digest food depends on many factors, including age, which unfortunately leads to quicker weight gain as you grow older.
3. Gender: There's a considerable difference here. Men find it easier to lose weight due to their body structure. They have more muscle mass and about 10% less body fat. Muscle mass requires 3-5 times more calories, meaning less fat to burn and a higher allowance for food.
4. Stress: Chronic stress is directly linked to weight gain, keeping the body in a constant state of fight or flight, which hampers proper digestion.
5. Thyroid Disorders: The thyroid gland secretes hormones critical for metabolism. If it produces too few hormones, metabolism slows down, leading to hypothyroidism and increased weight gain risk.
Now that you know what you're up against, let’s look at how to win the battle. Our main goal is to increase metabolic rate, which is easier than it might seem and doesn’t require an enormous amount of energy.
Start by ensuring you feel good right from the morning. A good breakfast provides energy to start your day. It should be tailored to your needs, often comprising carbohydrates that quickly convert to energy, facilitating an easy morning. Some may prefer protein-fat breakfasts. Find what works for you, but never skip breakfast. Eating breakfast kick-starts your metabolism, making it easier to maintain your figure.
Gym workouts aren't for everyone, nor is running or endurance sports. Some people generally dislike physical activity. However, intentional changes in daily habits can help even those who avoid exercise. Sometimes, it’s about giving up a bit of comfort. Here are some tips:
It’s hard to blame a lack of time. If you live on the 10th floor, start by walking down the stairs once or twice daily. This will warm up your body and boost your metabolism. Over time, you can start walking up, and eventually, running up the stairs. The same applies to skipping car rides or walking your dog. Begin with short distances. Movement at work is also crucial for health and comfort. It enhances circulation, distributing nutrients and oxygen better, which energizes, nourishes muscles, and improves mood, alleviating back pain associated with sedentary work.
This is a broad topic, discussed in a separate article. A cup of coffee 1-2 hours after waking up boosts metabolism. The extra energy also aids focus and motivation for effort. Personally, a good cup of coffee makes me feel more efficient, helping me burn more calories during workouts. However, don’t drink more than two cups of coffee a day.
Long gaps between meals lead to intense hunger, causing us to eat anything in sight, often without control and without considering the meal’s quality. This often leads to consuming sweets, which only temporarily satisfy hunger but add many extra calories. Regular meals every 3-4 hours prevent this, keeping metabolism active without overloading the digestive system.
Water is essential for most metabolic processes, aiding digestion as a core component of digestive enzymes. Drinking too little water slows metabolism, hampering weight loss. Contrary to belief, drinking less water causes the body to retain more, storing it under the skin. Proper hydration boosts digestion, improves mood, adds energy, and reduces hunger.
A simple calculation: 30 ml of water per kilogram of body weight. For example, a 70 kg person should drink at least 2.1 liters daily.
Diet changes can yield surprising results, but don’t forget that calories are primarily burned during physical activity. What kind of training is best for fat reduction? Both weight training and aerobic exercises are effective. Weight training engages many muscle groups, burning large amounts of calories, with larger muscle mass boosting metabolism. Intense aerobic training significantly raises heart rate, burning lots of energy, making it a good option for those who dislike weight training.
Post-workout meals are crucial for replenishing energy reserves and influencing metabolism. Even when on a diet, don’t skip this meal. It should contain carbohydrates and protein for optimal recovery.
An example of my post-workout meal:
Sleep duration and quality significantly impact metabolism. Less than 5 hours of sleep disrupts metabolism, causing the body to conserve energy, slowing it down. Similarly, sleeping more than 8 hours also disrupts metabolism, leading to more fat storage and a lazy metabolism. The optimal sleep duration for health and metabolism is 7-8 hours.
By following these guidelines, you can effectively burn fat and maintain a healthy, slim figure without extreme diets or intense training regimens.
