Summer’s coming but getting beach-ready can be tough because sometimes the excess fat is hard to shift.
It’s not just about diet and exercise that decide whether you’re losing weight, so we’ll look into some ways to get that fat moving.
Strength training involves lifting weights or training your muscles against resistance, and helps build muscle. While cardio is often seen as a way to lose weight, strength training is also an effective way to shed the pounds. The advantage of this is that extra muscle burns extra calories, which will in turn increase the resting metabolic rate.
Protein will help you minimise your appetite and increase your calorie burn rate. Eating high-quality protein has been shown to correlate with losing weight, probably because it makes you feel fuller and also burns more calories as it gets digested. Good foods for protein include lean meat, dairy and eggs.
Get to bed earlier, wake up a bit later and you’ll have that little extra you need to improve fat burning. Sleep is an individual thing and everyone needs a different amount but be sure to listen to how you feel and find a schedule that works for you.
Vinegar can go on lots of foods and it’s great for your heart, great for blood sugar control and also for fat burning. As well as the traditional way to consume vinegar, some people dilute apple cider vinegar and drink it, or add undiluted vinegar to dressings.
Know the Difference Between Good and Bad Fats
It seems like a no-brainer to cut fat out of your diet if you want to lose weight, but there’s such a thing as good fats and bad fats. If you want confirmation of this, just look at the health benefits of the Mediterranean diet. It’s always a good idea to avoid trans fats commonly found in processed foods, but coconut, avocado and olive oils are all beneficial to your diet.
Drop the Alcohol and Soft Drinks
You have no idea how many calories are in soft drinks, which is why it’s a good idea to cut them out completely. Also, there are a lot of hidden calories in alcohol, which is why many people exceed their desired calorie intake. Good options that could serve as replacements include green tea or water.
Grab Some Fibre
Fibre is a great way to slow your digestion, prevent cravings, and encourage calories not to turn into fat. Make sure your diet has lots of fruit and veg and you’ll have no shortage of fibre.
Swap out the Refined Carbs
One of the biggest ways we take in calories is through refined carbs such as white bread and processed foods, which are low in nutrients and will be converted into glucose far too quickly. Instead of just cutting things out of your diet, swap them for whole grain equivalents like barley, oats and whole wheat.
Cardio is definitely a good way to burn fat, as well as improve your heart and lung health. If you’re not used to getting your sweat on, then start off with a shorter exercise time with the aim to build it up to a recommended 20-40 minutes per day. Jogging, cycling or one of our classes are all great options.
Grab a Coffee or Two
Grab any supplement that promises to burn fat and chances are you’ll find caffeine. The reason for this is that it speeds up the metabolism and promotes fatty acid breakdown. It’s a good idea to drink your coffee black, or at least leave out the sugar and cream so that you don’t increase the overall calories.
We hope you’ve heard of high-intensity interval training because it’s a great way to burn fat. In HIIT, you have a session that features short bursts of high intensity, with longer periods of less intense exercise. For example, if you go for a run and sprint 150m then jog slowly for a further 2 minutes, alternating over a 20-minute run or check out our HIIT classes. It’s great at burning fat and calories. It’s intense, but there are a few better ways of getting cardio.
Obviously, you don’t want bacteria in every aspect of your life, but in some places, it can be beneficial. Probiotics are good bacteria that live in your digestive tract and keep you in good shape in areas from immunity to mental health. Not only that, but they’re great at fat burning too so they’re a good bet. You can find a range of probiotic yoghurts at the supermarket.
Up Your Iron
Iron is vital for the proper functioning of your body, and deficiency may make your thyroid gland work harder, which may in turn mean you have problems with your metabolism. With sufficient iron, you can expect less fatigue and higher energy levels. Iron can be found in seafood, vegetables and fruits.
Try Intermittent Fasting
If you fast intermittently, you cycle between fasting and eating. There are many ways to try this, such as eating every other day or eating only in specific hours of the day. Many people swear by it when it comes to fat loss.
What Exercises Burn Fat Best?
The exercises that are most effective for burning fat typically include a combination of cardio and strength training activities. Some of the best fat-burning exercises include:
High-Intensity Interval Training (HIIT)
Short bursts of intense exercise followed by brief rest periods can be highly effective for burning calories and increasing metabolism.
Running and Jogging
Steady-state running or jogging can burn a significant number of calories and promote fat loss, especially when done consistently.
Both indoor and outdoor cycling can be excellent for fat-burning and improving cardiovascular fitness.
Building lean muscle through weightlifting or bodyweight exercises can boost metabolism, helping the body burn more calories even at rest.
Swimming engages multiple muscle groups and is a low-impact exercise that can effectively burn calories and promote fat loss.
Skipping (Jumping Rope)
Skipping rope is a great cardiovascular exercise that can burn calories and improve coordination.
Combining strength and cardio exercises in a circuit can provide an effective full-body workout for fat loss.
Does Sweating Burn Fat?
No, sweating itself does not burn fat. This is because fat loss happens when stored fat is burnt by the body, caused by a calorie deficit, and sweat itself is a byproduct of the body’s thermoregulation process.
The key to successful fat loss is consistency, and it’s often beneficial to incorporate a variety of these exercises into a well-rounded fitness routine while maintaining a balanced diet for optimal results. We hope you’ve found our tips useful and if you want help with a fitness and nutrition plan, speak to our personal training team.