4 simple ways to burn more fat

You are probably eager to get any information on how you can loose a few extra pounds. Well that’s why I’m here for you and unlike most of my articles I want to make this a short one because like I stated in the topic, they are ‘simple ways’ and so they will not need too much talking.

To kickoff I will start by telling you that you shouldn’t cut down too much on your calories at the begining of your weightloss program because it might do more harm than good. Studies have shown that “to be on the safe side” a beginner should target a loss of 2 pounds per week. Now here are the 4 simple ways to burn more fat:

#1. EAT MORE PROTEIN:
Protein is the highest thermogenic Macro-nutrient with 30% thermogenic effect. Meaning if you take in 100calories of protein you will burn 30calories during digestion. Protein also takes a lot of time to digest, so that means your body will work for a long period of time, expend more energy and burn more calories which means more fat.

#2. EAT SMALL MEALS FREQUENTLY:
My advice is that you eat small healthy meals 5 or more times daily with about 3-4 hours between meals. Reason being that the 1st 3-4 hours after eating the body does a lot of work to digest the food and during this process of digestion there is an increase in the body’s metabolism which causes a lot of energy to be used and that means a lot of calories will be burnt. 3-4 hours after eating, the major work of digestion is over (digestion continues but at a lower energy consumption rate)and at this stage the body’s metabolism is close to normal. Now to make sure that our body’s metabolism remains high in order to burn more calories then we must take in small healthy meals (dairy products, fruits, vegetable and so on) every 3-4 hours daily.

#3. DANCE MORE OFTEN
Unknown to many, dancing is a cardiovascular exercise. Have you ever really danced in such a way that you noticed yourself sweating or panting for breath? Well that’s because your heart rate went up in the course of dancing. Basically anything that makes you move your body for a period of time, makes your body work and anything that makes your body work, burns more calories and more calories means more weightloss. So those of us who love dancing don’t have to wait till we can hit the club anymore because we can now include dancing in our weightloss regimen.

#4. DRINK A LOT OF ICE WATER
Contrary to popular believe ice cold water actually helps to burn fat. When we drink ice water our body system reacts because the temperature of the water and that of our body are not the same. Now when our body reacts, it tries to bring the temperature of the water to the temperature of the body. While doing this the body is made to do more work and use up more energy than it usually does during rest. As we all know more energy means more calories burnt and more calories burnt means more weight lost. Studies show that we need to drink atleast a gallon of water per day and another study shows that we can burn up to 100calories a day just by drinking a gallon of ice water per day.

There you have it. Add this 4 steps to your daily weightloss program and you are bound to see improvements as the weeks roll by.

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Regards
kaycee
Mr Body Perfect 2011

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3 responses to “4 simple ways to burn more fat

  1. hi! i just ran into your blog. i am on a journey to loss weight& i cnt go to the gym as often asi want because of my busy schedule.
    The challenge i hv is *diet* i have been advised to start a protein diet. Most Nigeria food are 100% carbs. 😦 i dnt knw wut to do anymore. Any suggestions.

    • since you can’t make it to the gym often, dieting would be the key but you still got to workout because watching your diet is not enough to keep the fat off permanently, as you have a slow metabolism that needs to be addressed with exercise. When dieting you will lose weight no doubt but in most cases you will also lose some lean muscle mass which you would have to gain back by exercising. Increase in lean muscle mass, increases your metabolism which is the key to keeping bodyfat off permanently. If you can’t make it to the gym, there are a lot of other workouts you can do at home, such as jogging, aerobics, bodyweight exercises and so on. You don’t have to wait till you get to the gym. As for dieting I advice you to get a dietitian to draw out a diet plan for you. A diet plan that is based on protein meals in Nigeria. Some example of protien meals you can include in your diet, atleast until you visit the dietitian, are; soya beans, chicken, fish, egg white and so on. You could also use supplements to increase your metabolism. Make sure not to starve yourself because it will seem to work at first but when you stop starving you will add the fat back and this time way faster than the last. Eating Small meals frequently is way to prevent yourself from starving and it also helps to keep your body’s metabolism high.

      If you want the services of a personal trainer or if you want a workout/diet plan customized to meet your needs, then visit our “Book a session” (tab at the top of this page) page for our contact details.

    • since you can’t make it to the gym often, dieting would be the key but you still got to workout because watching your diet is not enough to keep the fat off permanently, as you have a slow metabolism that needs to be addressed with exercise. When dieting you will lose weight no doubt but in most cases you will also lose some lean muscle mass which you would have to gain back by exercising. Increase in lean muscle mass, increases your metabolism which is the key to keeping bodyfat off permanently. If you can’t make it to the gym, there are a lot of other workouts you can do at home, such as jogging, aerobics, bodyweight exercises and so on. You don’t have to wait till you get to the gym. As for dieting I advice you to get a dietitian to draw out a diet plan for you. A diet plan that is based on protein meals in Nigeria. Some examples of protien meals you can include in your diet, atleast until you visit the dietitian, are; soya beans, chicken, fish, egg white and so on. You could also use supplements to increase your metabolism. Make sure not to starve yourself because it will seem to work at first but when you stop starving you will add the fat back and this time way faster than the last. Eating Small meals frequently is way to prevent yourself from starving and it also helps to keep your body’s metabolism high.

      If you want the services of a personal trainer or if you want a workout/diet plan customized to meet your needs, then visit our “Book a session” page (tab at the top of this page) for our contact details.

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