How to burn fat

How to Burn Fat and Stay Healthy

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Obesity is the second leading cause of preventable death in the U.S. [1] By becoming lean, strong and healthy in less than 1hr per week.

Steps

1. Remember fat is not as important as calories for controlling weight. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and Trans fat. The less, the better. You should not be eating more than 20 grams of saturated fat per day.
   
2. Strength training which means weight training in the gym or at home at least 30mins, 2 x per week. Muscle helps speed your metabolism since it requires 50 calories a day just to support a pound of muscle.
   
3. Cut down on processed foods. Stick with all natural foods which have little added preservatives and chemicals. If you can’t find it in nature think twice before you eat it.
   
4. Cardio exercise do interval training on an exercise of your choice eg. running - warm-up 5mins then do 1min fast, 1min slow continously for 20mins.
   
5. Eat more. Yep, you heard right. Instead of the 3 square meals a day, go for 6 micro meals to keep your metabolism geared up to burn and your insulin levels steady.
   
6. Aim to exercise at least 3-4 sessions per week, is beginning, 4-5 sessions per week is making a difference.
   
7. Eat more protein. Your body needs protein to support the muscle it has. Just make sure you’re sticking with quality proteins such as lean meats, fish, and poultry. Whey and Soy Proteins are also good choices. Stay away from meats with high saturated fats.
   
8. Do something fun and always think in terms of physical activity, ask yourself how can I be more active today?
   
9. Control your portions by eating low energy-density foods. Foods such as vegetables and fruits have low energy density which make them less likely to be overeaten. They are also packed with nutrients such as vitamins and minerals which ensure your metabolism has the resources to do its job more efficiently.
   
10. Don't cut out any one food group. You should be consuming carbohydrates, protein, and fat at every meal. This will keep you balanced.
    
11. Drink more H20. Water is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged. It also helps you feel fuller, helping you to eat less. Don't wait until you feel thirsty. Start by drinking at least a half-gallon of water everyday. For active people, move up to a gallon per day.
    
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12. Eat more fiber. By consuming at least 30 grams of fiber daily, you will feel fuller than you would by not eating the fiber. Fiber also helps out your health by latching on to LDL cholesterol and flushing it out of your system. Some good sources of fiber include vegetables (with the skin), fruits (with the skin), whole-grain breads, and high fiber cereals such as Kashi and Fiber One. One simple thing to boost fiber intake would be to eat an Orange instead of drinking Orange Juice. It has less calories, more fiber and bound to make you feel more satisfied.
    
13. Eat your complex grains early in the day and then stick with the water rich carbohydrates such as fruit in the evening. This has to do with the way insulin is secreted into the bloodstream.
    
14. Make some changes. While eating healthy is a good start, you’re never going to reach your full potential for a leaner body unless you get active and start sleeping better. Aim for 7-8 hours per night More or less than that can have negative effects on your health.
    
15. Stay away from fast food, or at least don't eat it as often. It is a far healthier option to cook a nice meal at home.
    
16. Eat your meals slower. It takes about 20 minutes for your body to know when you're full. If you eat too quickly, you may have eaten too much before your body knows when the limit is reached.
    
17. Eat some fish. Fish, such as salmon, is rich in Omega-3s, which is an Essential Fatty Acid. This helps keep your heart healthy, and keeps the bad fat out. Fatty fish such as salmon, halibut and shellfish help reduce the size of fat cells and help out with fat loss.
    
18. Exercise in the mornings before you eat breakfast if you want to burn fat more effectively. Perhaps go for a mile jog around your neighborhood, or walk the dog. Doing aerobic (fast paced) exercises after you've been fasting for 8 hours will force your body to burn fat instead of calories for energy.
    
19. It may seem difficult but continuity is what gets you fit and helps you stay fit!
    

Tips

• Its all about an energy balance, what you consume in with food, must be expended out with exercise if you want to burn fat!
  
• Be smart about what you eat.
  
• Be sensible when you exercise.
  

Warnings

• Make sure you consult a doctor before beginning any type of health plan or exercise regimen.
  
• When exercising, don't over-exert yourself. Make sure to stop if you really feel like you can't go any longer, breathe deeply, and drink plenty of water. Absolutely stop exercising if you develop a headache or a dry throat; this is a sign of severe dehydration and you should drink some water immediately.
  

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Sources and Citations

1. ↑ Obesity Statistics from obesity.synthasite.com

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