Today, you will learn 5 ways you can burn more fat on a daily basis…
These 5 ways are easy, quick and somewhat obvious. But surprisingly enough, many people aren’t actually doing them. So read through this article, apply the habits to your every day life and help yourself burn that extra fat consistently.
1.) FISH OIL– Everyone should be taken fish oil, and most likely more than you may think you need to be taking. How much depends on how much body fat you currently have. The average supplement is 1,200mg, so I would suggest taking anywhere from 2-6 pills spread out throughout the day. Here are the fat burning benefits of Fish Oil:
- Reduced Stress Response– Nobody needs stress, but especially when you’re trying to burn fat. Stress releases the cortisol hormone, which is directly linked to the storage of body fat.
- Decreases Insulin Response- When trying to burn fat, we want to keep our insulin levels low and steady. Food in general, but especially carbohydrates, spikes the insulin levels, which could halt fat burning. Taking fish oil is shown to decrease the response of insulin to food; therefore taking fish oil will help keep insulin levels low and steady after consuming food.
- Assist Protein Synthesis- Fish oil has a positive influence on our body’s protein synthesis [the process by which amino acids are linearly arranged into proteins through the involvement of various enzymes]. AKA, better protein synthesis we have the more muscle we will build. Guess what?! Building muscle burns fat!
2.) WATER– Ok, so here is that clearly obvious one… But do you know why water helps burn fat or how much water to be taking in daily?
- Water is important for a couple main reasons; one being that your liver needs it to properly metabolize fat. It’s also important for the consumption of carbs, because your body needs it to store glucose as glycogen. Other reasons that have been tossed around are also for appetite suppressant [very valid, drinking water can give you the full/satisfied feeling] and also the effect it has on muscle performance [hydrated muscles tend to work better, keeping them full and strength levels high]. So how much do you need daily? Shoot for at least ½ your bodyweight in fluid ounces, that’s the minimum.
3.) VEGG’ OUT– Another one that should be obvious, get your greens in!
- Veggies are great for you because of the vitamin/mineral content and also the fiber content. Veggies are a very satisfying food when it comes to hunger, because of the high fiber content. So add a “Handful” or two of green veggies into each one of your meals for the full benefit of appetite control. They are also purely complex carbs and proteins, no fat at all. Green veggies contain all the nutrients your body needs to burn fat more efficiently.
4.) EGGS– Eat eggs for breakfast more often, if not daily!
- Eggs have been shown to leave us more satisfied throughout the day, which leads to fewer calories consumed throughout the day. Not only that, but they are full of good fat and they’re healthy protein source which are both great nutrients to start your day with. Try to switch up the way you eat eggs every couple days, eating eggs the same way every single day can cause food sensitivities.
5.) SAVE YOUR CARBS– Saving your carbs for around your workout time can help us build more muscle and store less fat.
- When our bodies are in training mode, our glycogen stores are primed for absorption. Simply because training hard depletes the glucose we have stored currently and during higher intensity training that is exactly what we use for energy. So the way to benefit from this is simple, save your carbs for the time periods around training.
- Pre-Workout [This is more applicable for those of you who are trying to gain muscle mass, but a fast acting carb such as fruit or a shake can be used by any of us who want to build lean muscle. For the gainers, shoot for a starch such as oats, mixed with the shake]
- Post-Workout [This is for us all. Regardless of your goals, you should probably be getting some kind of carb source post workout. It will replenish the bodies’ glycogen stores allowing you to train again, training is needed to burn fat or build muscle. Low/No carb diets can be used to burn extra fat on occasion, but post heavy training it is recommended to have some kind of clean carb source].
- Intra-Workout (during) [This is again for those who would like to gain muscle mass, but also for the high performance athlete who needs the energy immediately to perform at their best. This would be a fast acting carb, usually a shake or carbohydrate drink easily consumable throughout the workout].