More people are overweight than ever before. According to statistics by the Centers for Disease Control and Prevention (CDC), nearly 70% of the U.S. population is overweight, with about 36% of those considered to be obese. You don’t need to spend a lot of money on diet and fitness fads that are ineffective when you follow some simple and efficient ways to burn more fat.
Get Enough to Eat
While it’s important to take in less calories than your body burns throughout the day in order to lose weight, you still need to eat enough for the body to function properly. If you eat too little, the body will go into what is called “starvation mode”, slowing down metabolism and causing the body to hold onto its fat stores. Eat a healthy and balanced diet full of nutrient-rich foods and avoid empty calories choices.
Stress produces a hormone called cortisol. While this hormone is beneficial in the short term, chronic stress causes too much exposure to cortisol, resulting in increased accumulation of fat in the abdomen. Deep breathing, yoga, and exercise are just a few ways to reduce stress and fight belly fat.
Increase Muscle Mass
Muscle in the body uses energy and helps burn fat. Even just a slight increase in muscle mass can help burn more fat. Include strength training in your exercise about 3 days per week. Allow a day of rest from working out each muscle group for muscles to heal and grow stronger.
Get Your Cardio
Get some type of aerobic activity about 5 times a week to burn fat, but be sure to work out a challenging intensity. While walking is good for those new to fitness, it is important to work out at an intensity that allows you to answer questions, but that is difficult enough to not be able to carry on a conversation. Work your way up to a walk/jog combination, then to running.
Boost Your Fat-Burning during Workouts
Interval training can help the body burn more fat during a workout. Eventually, the body will adjust to a consistently-paced workout and slow the metabolism to conserve calories. Increase the intensity of your workout in short spurts. If you walk, add short spurts of running every few minutes. If you run, sprint for a minute here and there. If you perform circuits, add some high-intensity cardio between circuits for maximum fat burn.