With the advent of technology, our lifestyles have changed a lot. Most of us have a sitting-on-a-desk job with little to no physical activity. Obesity is one of the most common problems reported by the working class. People, opting health hit the gym, make some major changes in their daily routine, compromise on taste, give up their favorite desserts yet end up being overweight.
So, here we have tried to solve your problem a bit. We have brought you top 7 scientifically proven ways that would help you burn your hard fat really fast.
- Eating Food Rich In Fiber And Protein
Eating food rich in soluble fiber and protein has been found exceptionally helpful in losing a good chunk of abdominal weight. Not all kinds of fiber can help you though. Only soluble fiber is helpful in such situations as it forms a gel-like substance with water and slows down the movement of food in the stomach making you feel full for a longer time and suppressing your appetite by a great extent. Another long-term strategy to lose fat is to include protein in your diet. It will boost your metabolism further and reduce cravings. Eating food rich in fiber is especially helpful if you are trying to lose weight around belly only and not elsewhere.
- Taking Probiotic Supplement
Many people tend to confuse probiotic supplements with protein supplements. These two are completely different, however. Micro-organisms that are healthy when consumed by human beings are called probiotics. They are known to regulate weight and make the immune system really strong. Quite beneficial for people looking forward to losing fat, probiotics are bacterial substances. They stop the absorption of dietary fat, thus making it easier for the body to throw the extra fat out with feces. Don’t forget to take your daily dose of whey protein shakes too!
- High Intensity Workout
High-intensity workout is probably the most traditional method of burning fat. A number of calories are burnt in a very short period of time during high-intensity exercise sessions. It also improves the performance of your heart and keeps it healthy. High-intensity interval workouts must be taken up with great care. You should properly incorporate them in your schedule and keep a day for recovery later. Starting with a warm-up activity of about 10 minutes, you can start your interval workout consisting of any activity that you like. It may be running, cycling or a fun activity with a jump rope. The intensity of the workout matters more than the nature of the activity.
- Say No To Calories
Creating a caloric deficit is one of the ways to lose some extra hard fat without a lot of exercises. The energy that is not spent in sustaining the day to day basic functions of the body like breathing, digestion, thinking etc. is stored in the form of extra fat. Instead of supplying the body with new calories every day and letting it store them in the form of fat, let it use the calories already stored by creating a caloric deficit. Instead of foods rich in calories, take foods like apple cider vinegar. The acetic acid found in it helps to reduce the accumulation of abdominal fat. You don’t need to eat completely bland food. A good news here is that even spices like cinnamon and cumin are known to reduce weight. You can spice your food up by adding these and enjoy a good meal without the worry of gaining some extra weight.
- Proper Diet
Whatever you consume has a direct result on your weight and body structure. Following a proper diet chart is even more important than slogging in the gym for hours. Completely avoid food items rich in carbohydrates, especially refined carbohydrates. You may replace them with unprocessed starch carbohydrates. In addition to that, there are some items that are known to burn fat themselves. Try wholesome homemade recipes and avoid junk and fast food. Eating oats and grapefruit are known to reduce the weight by a large factor. Instead of consuming regular black tea or milk 3-4 times a day, consider green tea. When paired with a good exercise schedule, green tea is known to reduce a lot of fat within a short period of time.
- Proper Sleep Schedule
The easiest and the most painless way to reduce weight is to have a proper sleeping pattern. People having an irregular sleep schedule were found to have a higher percentage of fat in their body and other health problems. Sleeping for less than 6.5 hours and more than 8.5 hours every day results in accumulation of fat in the body. Moreover, women sleeping for almost 8 hours daily with a fixed schedule were found to have the lowest fat content in their body. Sleeping increases the production of ghrelin, the hormone that regulates our cravings for food. Thus, scientifically sleeping can help you lose some fat.
- Avoid Sugar
Any sweetened substance like a cold drink, soft drinks, processed health drinks or bread etc. contain fructose which is a refined form of sugar. These ultimately lead to obesity and increased calorie intake. These ready-to-consume food items made of refined floors (highly processed) increase the blood sugar level very fast and ultimately lead to accumulation of more and more calories ultimately leading to weight gain. Thus, any form of artificial sugar or processed refined carbohydrates must be avoided. Your body’s sugar requirements instead must be fulfilled from natural sources containing glucose.
Adopting these methods will easily help you shed some extra kilograms and get into shape. Especially women find it extremely embarrassing and leave no stone unturned to get that dream figure their friend has. However, it is important to remember that a fitness regime varies from person to person. So enjoy the journey, hit the gym and perform active workouts. While you’re at it, wear your favorite customized t-shirt with inspiring quotes for some extra motivation. Don’t stress, work earnestly and you’re sure to reach your fitness goal in no time.