Easy ways to burn more fat
When your body fat percentage is high, your body is having trouble to function properly. With a couple of simple actions, you can bring down the values easily.
There are some simple tricks about how to burn more fat that have worked for me. When I had my body fat checked last time, it was 13,7 per cent. The optimal range for a woman athlete is between 14 and 20 per cent (men 6-13%). If your body fat is between 21 and 24 per cent (men 14-17%), you are considered fit. If it is between 25 and 31 per cent (men 18-24%), you count to the average group according to the ACE ideal body fat percentage chart.
Here is what I suggest you do to burn more fat:
1) Eat more Vegetables
Veggies are high volume foods mostly consisting of water and fibre which makes them low fat and low calorie. By eating more vegetables, you will automatically eat less other foods because you feel full already. This is your easy ticket to lose weight: Cook lots of your favourite vegetable dishes and eat huge portions of salad. By doing so you will reduce your calorie intake which will lead to weight loss.
2) Eat a balanced Diet
We have been through the low sugar and low fat episodes. The truth is that you need everything for a balanced diet: carbohydrates, fats and protein. Important is that you eat complex carbs and good fats. My favourite carbs are vegetables for the reasons named under point 1. I also cannot get enough of oatmeal, chia and quinoa. My good fat sources are olive oil, avocado and all kind of seeds and nuts. For protein I prefer eggs, yoghurt, cheese and legumes (lentils are my top favourite!).
3) Increase your Protein Intake
If you are an athlete or if you run marathons, you break down muscle during training. You will obviously need more protein than an elderly person who is just sitting at home all day. For everyone who is working out moderately, 50-60 grams distributed over the day is enough. Athletes or people who train rigorously should increase their protein intake to 30 grams every main meal. Since 100 grams of chicken contain 27 grams and 100 grams of nonfat yoghurt 10 grams of protein, this is really not that hard. Protein powder is also an option for lots of sportsmen. They make sure they drink a bottle with one scoop right after their workout.
4) Train with Weights
You may burn only 200-300 calories when lifting for an hour, but I can tell you from my own experience: When you have more muscles, you can eat and eat and nothing happens. The reason is that one pound of muscles burns 7-13 calories while fat burns only 2-3 calories. According to my last test results, I burn 1246 calories a day even if I don’t even get out of bed.
5) Add Cardio Sessions
There were times when I didn’t do any cardio. I had more muscles and I could lift heavier but I also looked bigger which is not something I prefer. I like my slim but strong legs better now that I walk a lot with Sheila. If you want to burn fat, there is no way around cardio. For the best results, go for interval run/walks at least three times a week. The sessions should last between 30-50 minutes according to your goals and fitness level.