Are you looking to improve your overall health or simply slimming down to fit into some skimpy clothes, loosing weight can come off as quite a challenge, especially in Nigeria, because most people always come up with one excuse or the other, to avoid taking the challenge (but then again, they still want to loose weight, maybe by some form of magic, LOL).
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily. Here are 10 of the best ways to burn fat quickly and promote weight loss, for those lazy Nigerian Youths.
1) Drink A Lot Of Water
We are all familiar with the saying “water is life” well, here is another you should familiarize yourself with, “water keeps fit”. It isn’t just a calorie-free beverage, water is also essential to the process of metabolizing fat, known as hydrolysis. So it’s important to drink enough fluids every day—and you’ll need even more if you’re overweight.
Research has shown that sometimes, our body mistakes thirst for hunger. “Your body monitors blood volume and when it notices that you’re dehydrated, it sends out a hunger signal.” So drinking water and waiting 20 minutes to see if your stomach’s still rumbling is a good tactic don’t you think?
2) Eat Protein Everyday.
When you first wake up, you’ve been fasting all night long. Your body doesn’t have anywhere to get protein other than your muscles, and you don’t want to lose muscle, your most metabolically active tissue (in other words, it burns calories even when you’re not doing a thing).
Eating enough protein daily or if possible, at every meal, will help you stay satisfied and resist the temptation to snack excessively between meals. If you want to lose weight, aim to eat approximately .7 grams of protein for each pound of your body weight. Just multiply your body weight, in pounds, by .7 to determine the number of protein grams to eat each day. Protein also helps boost your metabolism, since it takes more calories to metabolize compared to fat and carbohydrates. Some high-quality protein sources include: chicken breast, fish, meat, beans, and yogurt.
3) Sleep More
Getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain. Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain. Several studies have found an association between getting enough sleep and weight loss.
One study of 68,183 women showed that those who slept five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night. Another study showed that better sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program.
Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity.Although everyone needs a different amount of sleep, most studies have found that getting at least seven hours of sleep per night is associated with the most benefits when it comes to body weight. Stick to a regular sleep schedule, limit your intake of caffeine and minimize your use of electronic devices before bed to help support a healthy sleep cycle.
4) Go To Bed Early And Be Consistent
There’s mounting evidence that our body’s natural internal clocks, or circadian rhythms, drive a lot of our biological processes, including weight maintenance. They tend to sync up with daylight. That could be why studies have shown that shift workers tend to have a higher rate of obesity and weight gain—their body clocks are out of sync.
One study even found that a third of people who experienced an interrupted sleep cycle for less than two weeks became predictable; all of the poor sleepers saw markers for the risk of obesity and type two diabetes climb.
5) Add Vinegar To Your Meals
Vinegar is well known for its health-promoting properties. In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help bump up fat burning, according to some research.
One study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period. Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite.
Another small study of 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to 275 calories. It’s easy to incorporate vinegar into your diet. For example, many people dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals.
6) Do More Of Cardio
Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs. Adding cardio to your routine may be one of the most effective ways to enhance fat burning. For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost.
Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat. Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day. Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.
7) Drink Less Of Alcohol
Your body tends to prioritize getting rid of any alcohol in your system, so it targets those calories first, which may impede fat burning. Alcohol also tends to be higher in calories (7 per gram), and its inhibition-dissolving tendencies may lead you to overeat. Lose the booze, and you’ll likely lose more tummy fat, too.
8)No Eating After Dinner
Late-night snacking is a problem for many people, especially when it’s done mindlessly while watching TV or browsing the Internet. When you snack after dinner, your body will be busy digesting your food while you sleep instead of burning the fat.
You want your body to be burning fat while you sleep so stop eating after dinner. This is a key to losing weight more quickly!
9) Try high-intensity interval training (HIIT).
High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated. Studies show that HIIT can be incredibly effective at ramping up fat burning and promoting weight loss.
One study found that young men performing HIIT for 20 minutes three times weekly lost an average of 4.4 pounds (2 kg) of body fat over a 12-week period, even with no other changes to their diet or lifestyle. They also experienced a 17% reduction in belly fat as well as a significant decrease in waist circumference.
Most people stick to one old routine at the gym without getting the results they crave. If you want change, you must try high-intensity interval training, which is an excellent way to help you lose fat. Getting your heart rate above 75 percent of its maximum rate has been shown to increase your metabolism, which helps you burn more calories.
HIIT can help increase fat burning and burn more calories in a shorter amount of time than other forms of exercise. One way to ensure you get the best exercise routine suitable for your goal, is to get a designated gym instructor, (which Londa Hotels provides while registering at her gym).
10) Eat More Healthy Fats
Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness. Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger.
One study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet. Another small study found that when people on a weight loss diet took two tablespoons (30 ml) of coconut oil daily, they lost more belly fat than those who were given soybean oil.
Meanwhile, unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies. Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may have beneficial effects on fat burning.
However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.