When it comes to fat-burning, there is no one crash diet or fad that will work for long-term results. Rather, eating a clean, healthy diet while engaging in a consistent exercise routine is key to losing fat for life. Still, if you are looking to burn off fat as quickly as possible, there are some simple ways you can naturally speed up the process. Always consult with a medical professional before engaging in any new health regimens that could potentially harm your health.
The most natural method of fat-burning is to consume less calories than what you burn off or burn off more than what you eat. According to the Mayo Clinic, exercise is an integral part of a weight-loss program because your body burns off extra energy, or calories, for fat-loss. Since a pound of fat equals 3500 calories, you will need to eat 3,500 fewer calories per week than what you burn off to safely lose one pound per week. Try having a calorie deficit of 500 calories per day by substituting lower-calorie foods such as vegetables for high-caloric, fatty foods and by burning off extra energy by increasing your physical activity levels.
Drink green tea to naturally increase fat burning. Green tea contains catechins, compounds that increase levels of norepinephrine in the brain, or the chemicals that speed up the metabolic rate. A higher metabolic rate increases the rate at which you burn calories which aids in fat loss. Furthermore, green tea is a source of antioxidants which aids in decreasing the risks of serious illness in the body such as cancer and heart disease. Although you would probably have to drink a lot of green tea to achieve significant effects, aiming for two to three cups per day could assist you in shedding a few pounds according to BC Living.
Lifting weights increases muscle mass in the body which raises the metabolism to burn calories for weight loss. Muscle also has a higher metabolic rate than fat which means you will burn more calories even while at rest and after your workouts. "Redbook" cites Chief Physiologist Richard Cotton as saying that a pound of muscle burns up to nine times more calories than an equivalent pound of fat. Add two to three strength-training workouts to your weekly exercise regimen and include full-body exercises such as squats, push-ups and lunges to increase caloric burn.
Fruit and Vegetables
Eat more vegetables and fruits to help burn fat naturally. Vegetables should form the foundation of your healthy diet plan as they are rich in essential nutrients, vitamins and minerals necessary for a healthy body and mind. Veggies are also low in calories and have little to no fat or added sugar or sodium which tend to cause belly bloating. Fruit is also low in calories, has no added sugar and is high in water content which aids in filling you up and satisfying hunger cravings. Although there are no specific foods that burn fat, there are foods that can increase the metabolism. According to "Forbes," the fiber in apples can fill you up to prevent weight gain from overeating calories at later meals.
Interval training changes up the intensity of workouts which aids in fat-burning processes. Intervals are a type of workout in which you alternate short bursts of high-intensity activity with bouts of moderate-intensity exercise. The moderate bouts help you to recover in between the harder periods. According to "Redbook," short bursts of high-speed activity boost the metabolism to increase fat burning. Add in one to two sessions of high-intensity interval training to your weekly exercise regimen. An example would be running one minute hard followed by two minutes easy. Then repeat five to 10 times.
Jennifer Andrews specializes in writing about health, wellness and nutrition. Andrews has a Master of Science in physical therapy from the University of Alberta as well as a bachelor's degree in kinesiology. She teaches yoga and pilates and is a recent graduate of the Institute of Integrative Nutrition.