For ages, everyone wants to look fit, healthy, and have a muscular body. However, having a fit and healthy body is not possible without exercise and eating healthy foods that contain low calories. However, everyone wants to eat fast food like Yummy-yummy momos, tasty french fries, etc. But losing weight is really hard work and time consuming and it needs discipline, self-control, and dedication. You have to wake up early, exercise, eat healthy, and get the proper 6-8 hours of sleep needed daily.
For fat loss or improved metabolism, many foods will be talked about later, and supplements such as Vitagoli Pre and Probiotic Vitamin Gummies are available. These will help you to improve your metabolism in the journey of fat loss to make your body fit and look healthy.
Eating healthy food and doing exercise daily is a tough job but you do not need to worry because there are some supplements available for fat loss. There are many health benefits of having supplements daily and it is an easy way, that will be discussed later.
In this blog, you will learn the best ways to burn fat and improve your metabolism by natural food or by eating supplements. Read this blog till the end with patience to know in detail.
Here are 6 ways to boost fat loss
Do strength training or weight training
Strength training is a type of exercise mostly it is done in gyms in which muscles will contract against resistance. In this, your muscles will get torn and at rest time will receiver and build bigger. It increases muscle mass and strength over time, and in it lifting weights is majorly involved.
There are many types of research conducted, that reveal that strength training has many health benefits, especially in the journey of fat loss, building muscle, or both.
As per 58 study reviews, doing strength or weight training for at least 4 weeks may help decrease body fat by an average of 1.46%. It also helps reduce body fat mass and visceral fat, which is a type of fat that is present around the belly or butt. 5 months of strength training will reduce body fat in adolescents who are obese than aerobic exercise. In addition, strength training helps in fat-free mass which increases the burning of calories during rest.
Consuming high-protein diet
Consuming high-protein food will help to increase fat burn and reduce your appetite. Multiple studies show eating high-quality protein will lower the risks of gaining excess fat and obesity. A high protein diet also helps to preserve muscle mass and metabolism during the weight loss journey.
A high protein diet decreases hunger, and feeling fullness, and reduces calorie intake – it aids in weight loss. There are several foods available that are rich in protein such as milk, curd, chickpea, nuts, oats, chia seeds, eggs, etc. Try to add these foods to your diet.
Note: – Adding more high protein in your diet will lower the risk of gaining belly fat. In addition, a high protein diet will decrease appetite, preserve muscles, and decrease the calorie intake.
Take enough sleep
Going to bed a little bit earlier and getting up after completing 7-8 hours of sleep will help you to reach and maintain a healthy weight. Several studies have shown sufficient sleep will help in maintaining a healthy weight and for fat loss.
Over 10 years of study has shown that sleeping fewer than 6 hours per night will raise the chances of obesity. Another small study has shown, that getting one hour less sleep and having a low-calorie diet has led to less fat loss.
Another research has shown lack of sleep will increase hunger hormones, a high risk of obesity, and increased appetite. Although everyone needs a different amount of sleep on average at least 7 hours is recorded.
For a healthy sleep cycle, always stick to your sleep schedule limit. Try not to take caffeine in the evening and minimize using electronic devices before going to bed.
Consume more healthy fats
It may seem awkward, that if you consume healthy fats foods such as walnuts, nuts, olive oil, avocados, etc will help to improve metabolism and control body weight. In one year of study, consuming a Mediterranean diet rich in healthy fat will greater long-term fat loss as compared to a low-fat diet. In addition, healthy fat contains high calories, so it is important to take in limit.
Read More:- Tips to Keep Your Brain Healthy
Take fiber food
Taking soluble fiber that is found in plant foods absorbs water and moves slowly through the digestive tract. This will help you feel full stomach for a longer time. According to some studies, consuming high-fiber foods will protect against weight gain. The foods are vegetables, legumes, whole grains, fruits, nuts, and seeds.
Taking whole grains instead of refined carbs
Consuming less refined carbs will help to flush extra body fat. During refining grains, bran and germ are filtered out, resulting in no nutrition and fiber. In refined carbs, the glycaemic index is present which will spike your blood sugar level and result in more hunger. In several studies, it is found eating refined carbs will increase your belly fat over time. As a result, taking refined carbs will increase body fat. Conversely, whole grains are rich in nutrition that helps to lower body mass index and body weight.
Three Ways to burn fat fast
Do cardio exercise
Cardio is a type of exercise in which aerobic exercise is the most common and easy to burn fat fast. In cardio exercise, your heartbeat will increase by 50 to 85%. During cardio, your body burns around 45% more calories than normal and causes fat loss. Several exercises come with cardio, which include
- Jump rope
- Running
- Dancing
- Plank jacks
- Elliptical
- Jumping lung
- Squat jumps
- Cycling
- Swimming
- Indore rower
- Walking
Drink coffee
Coffee contains caffeine that stimulates the central nervous system, and short-term effects are usually experienced between 5-30 minutes after taking it. The effects are increased breathing and heart rate, and increased physical energy and mental alertness. It depends on individual to individual and these effects might last up to 12 hours.
At the start of the exercise consuming a limited amount of coffee will help to enhance fat burning result in fat loss or improve metabolism. To get maximum benefits of coffee, take it without adding sugar and cream.
Add probiotic food to the diet
Probiotic foods are live microorganisms that are present in the digestive tract and help to digest food. These bacteria play an important role in everything from mental health to immunity. In nature, there are several foods available that contain probiotics such as curd, buttermilk, cottage cheese, etc. There are several supplements also available such as Pre and probiotic vitamin gummies with algal DHA. These gummies are rich in vitamins and minerals that also improve your overall health benefits.
Adding probiotic foods or supplements to your diet will help to maintain body weight, fat loss or improve metabolism, boost immunity, etc.
The bottom line
For fat loss or to improve metabolism, there are many methods, foods, and supplements available. You have to prepare a proper diet plan, and exercise, and have to stick with it. In your diet plan, you have to add healthy foods such as whole grains, probiotic foods, fruits, and vegetables. In addition, you can also add probiotic vitamin gummies with DHA supplement. In the fat loss journey, food, exercise, and rest are all equally important.
