“Burn fat” if that’s something you typed on the search box to find an answer on Google and landed on this one among so many, this is exactly the blog you need to read. Keep reading!
While you might be looking for a healthier life or just want to lose weight for good health or want to maintain a good shape or you just need to lose weight for an occasion! Whatever your need maybe, all you need to do is shred your extra body fat which is a default by-product of unhealthy eating habits, body types or genetics.
So, before shredding your extra body fat, first you need to know that “how much body fat” for a man or woman is fine for a healthy body.
In this blog we will discuss a few practical steps that will help you to burn your body fat faster by maintaining the muscle mass. Let’s get started!
1) Strength Training
Strength training requires contracting your muscles against a resisting force such as from lifting weights or supporting your bodyweight.
It builds muscle mass and increases strength.
Strength training in the form of weightlifting, yoga, or other resistance equipment is a great way to decrease unhealthy belly fat (the kind around your organs), increase muscle mass, and burn more calories while at rest.
But if pumping iron isn’t your thing, you can try yoga, gym machines, exercise bands.
2) Switch to High Protein Diet
Having a little protein at every meal fires up your metabolism and help to maintain your muscle mass “Your digestive system uses more energy to break it down, so you burn more calories.”
According to one study, eating a high-protein diet helps your body boost metabolism and retain muscle mass.
Some good source of protein are eggs, chicken, fish, cottage cheese.
3) Cut Down the Carbs
Refined carbs make us hangry — actually! They’re deprived of their supplements, they raise glucose levels, and they increase belly fat.
Refined carbohydrates, such as bread, potatoes and rice, create a surge in insulin that in turn drives down your resting metabolic rate.
It’s important to keep carbohydrates in your diet, but really focus on fruits, vegetables and whole grains, which have less of an effect on insulin levels.
4) Consume Good Fat
Expending enough of the good fats will assist you with losing fat, form muscle, and recoup quicker from your exercises.
Good fats likewise have bunch of medical advantages, including being useful for your heart.
So, from where will you get the good fats that contain the omega-3? It’s from Fish, nuts, eggs and olive oil.
However, keep in mind that healthy fat is still high in calories, so keep a note of how much you consume and keep a count of calories you intake.
5) Get your Thyroid Checked
Suspect you have a sluggish metabolism? You might have hypothyroidism, or an underactive thyroid gland.
The thyroid gland controls your body’s metabolism, so one of the first signs that it may be off is an inability to lose weight.
Get a blood test done and go through a rich nutritious diet that will help you in maintaining the thyroid in control and that will help in losing the body weight.
6) HIIT (High-Intensity Interval Training)
It is a type of activity that sets fast explosions of action with short recuperation periods to keep your pulse raised.
One study found that young men performing HIIT for 20 minutes three times weekly lost an average of 2 kgs of body fat over a 12-week period, even with no other changes to their diet or lifestyle.
7) Good Sleep
Heading to sleep somewhat prior or setting your morning timer somewhat later can assist with consuming more fat and forestall weight gain.
When you’re exhausted, your body lacks the energy to perform its normal day-to-day functions, which includes burning calories efficiently.
So get a good rest, workout, get your thyroid checked if you’re unable to lose weight and live a healthy lifestyle. It’s that easy!
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