14 Easy Ways to Burn Fat
Losing fat gets easier with losing more fat but the process has to start somewhere. The 14 easy ways to burn fat listed below are in no specific order.
1. SMALL MEALS
The first of the 14 easy ways to lose fat needs to start by eating more often. If you can avoid "dieting" and rather eat small meals every 3 hours, you'll speed up your metabolism and burn more calories.
2. GO TO BED A LITTLE EARLIER
A study done in Finland looked at different sets of identical twins, they discovered that one of the siblings of each twin had more visceral fat than the other. They also discovered that this twin slept less and seemed to be under more stress.
3. EAT MORE PROTEIN
Your body uses protein to maintain its existing lean muscle. Adding a serving of protein to make up small meals, for example; 2 tbspns nuts, 3oz lean meat or 8oz low-fat yogurt will speed up post-meal calorie burning by 35%.
4. GO ORGANIC
Canadian researchers found that the people who diet eating a lot of pollutants from pesticides, called organochlorines and are stored in the fat cells, slowing down fat cell metabolism. The study showed that these people experience a greater dip in their metabolism when losing weight, because these toxins interfere with energy-burning. I.e. pesticides make it more difficult to lose fat.
5. GET UP AND MOVE
Research was done on weight-loss at Missouri University where they discovered that inactivity (not moving for 4 hours plus) will cause a shut- down of a very important enzyme that is responsible for cholesterol and fat metabolism. This vitally important enzyme can be kept active just by standing up and moving around every hour.
6. DRINK COLD WATER
Research done in Germany clearly showed that drinking 48oz (6 cups) cold water every day raises the resting metabolism by 50 calories daily. This is sufficient to shed an extra 5lbs of fat a year, with zero additional effort. This increase comes from the extra work your body needs to heat the cold water to your body temperature.
7. EAT THE HEAT
Research published in the journal of Nutritional Science and Vitaminology clearly show that the compound which makes Chili peppers hot called capsaicin, can fire up metabolism. Studies done on these chili peppers clearly show that eating 1 tablespoon of these chopped peppers (greed or red) will boost your sympathetic nervous system and spike your metabolism by 23%.
8. REV IT UP IN THE MORNING
A study was published in the "American Journal of Epidemiology" showing clearly that people who consume 22% to 55% of their total daily calories at breakfast gained less fat during a 4-year study than those who ate 0% to 11% of their total daily calorie intake at breakfast.
9. DRINK TEA OR COFFEE
Research done on caffeine clearly shows it's very effective at stimulating the central nervous system, having tea or coffee jolts your metabolism by 5% to 8%, which burns an extra 98 to 174 calories every day. Research done in Japan show that a simple cup of tea is able to raise your metabolism by 12%. The researchers concluded that the antioxidant called catechins found in tea provides this boost.
10. FIBER FIGHTS FAT
Extensive research now clearly shows that fiber is able to fire-up the fat burning process by 30%. Studies done over many years show that people who eat a lot of fiber gained the least amount of weight over time. 25 grams every day will help speed up weight-loss.
11. IRON-RICH FOODS
Iron carries oxygen to your muscles, which they need to be able to burn fat. Reduced iron consumption will lead to a slow metabolism and low energy levels. Iron is found in all shellfish, beans, lean meats, fortified cereals, and spinach.
12. GET MORE VITAMIN D
You need vitamin D to preserve muscle tissue and it will be found in salmon, eggs, cereal, tuna, and fortified milk.
13. DRINK MILK
Recent research has concluded that calcium deficiency, commonly found in women, will slow metabolism. Research done on consuming calcium using dairy fat-free milk or low-fat yogurt will also reduce fat absorption.
14. STAY HYDRATED
Research done at the University of Utah shows that the body's chemical reactions depend on water. A study done on hydration clearly showed that if you're dehydrated you'll burn up to 2% less calories. They concluded the study saying that people should drink at least 8 to 12 glasses a day.
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