How To Burn Body Fat?
A sedentary lifestyle and lack of regular exercise are potential causes of fat accumulation in the body. Although the adverse health effects of obesity have made many people more aware of the accumulation of body fat, many people are still confused about how to deal with it.
How To Burn Body Fat?
In general, we need to be fit to burn body fat while preventing the bad effects of having too much fat in the body. Burning subcutaneous fat can also burn visceral fat and vice versa.
Regulating Diet
If your weight is still above normal, weight loss is needed to help burn body fat. To lose weight, the main principle is that we need to consume lower calories than the calories we burn. However, the selection of food consumed is also important.
Some studies have shown that excessive carbohydrate consumption can lead to belly fat accumulation, both visceral and subcutaneous. Replacing some carbohydrates with higher protein options can increase metabolism, reduce fat storage, and prevent metabolic problems.
Protein will help us to feel full longer. Eating more protein can reduce cravings for high-fat, high-sugar foods. Examples of recommended protein are skinless chicken, fish, eggs, nuts, and low-fat dairy products.
Some studies also show that more calcium and vitamin D in the body can be associated with less visceral fat in the body. So, eat green leafy vegetables such as mustard greens and spinach. Tofu, sardines, and dairy foods such as yogurt, cheese, and milk are also good choices. This is because, in addition to calcium and vitamin D, these foods also contain high protein.
According to the recommendations of The American Heart Association and the American College of Cardiology that a healthy diet must be rich in fruits, vegetables, fiber, whole grains, and nuts. In addition, the diet also contains lean protein and must be low in added sugar, salt, red meat, and saturated fat.
Doing Physical Activity or Exercise
Fat is one way the body stores energy. It means to burn fat, you need to burn it in the form of calories. The most effective exercise routines for doing this include :
- Aerobic and cardio exercise
This group includes most of the fitness routines that increase the heart rate, such as walking, running, cycling, swimming, and jumping rope. The more intense the routine and the longer it takes, the more calories you will burn.
- High-intensity interval training (HIIT)
HIIT is a way to increase the fat-burning power of aerobic exercise. It involves brief bursts of activity followed by periods of lower activity. For example, a HIIT routine might include running for 1 minute, followed by walking for 2 minutes, then running again for 2 minutes, or doing another intense exercise, such as jumping rope.
- Strength training
Strength-based exercise, such as lifting weights, actually burns very little fat. However, the stronger the muscles, the greater the energy consumption needed to increase metabolism. People with more muscle burn more calories, even when they are not exercising.
- Endurance training
Push-ups and sit-ups can also help you lose body fat.
If possible, do 30 minutes of exercise a day, and make sure to include cardio and strength training. Ideally, do 30 minutes of cardio at least 5 times a week and strength training at least 3 times a week.
Exercise can obviously help burn body fat, but being active will also help you burn fat. You can try to move more actively by choosing walking and cycling to go places.
Take Care Of Mental Health
Mental health is important for people who are trying to lose weight. Chronic stress causes the body to constantly release cortisol. hormone. In short, with small exposures, cortisol is harmless. But prolonged exposure to cortisol can undermine weight loss. This is because cortisol can increase body fat. Practicing meditation, breathing, and other stress management will help you maintain your mental health.
Read more health articles only on Fitie!
Sources :
Vilines, Z., & Bubnis, D. (2017). Ways to lose subcutaneous fat. MedicalNewsToday. [online]. https://www.medicalnewstoday.com/articles/319236
Forthingham, S. & Marcin, J. (2018). What Is Subcutaneous Fat?. Healthline. [online]. https://www.healthline.com/health/subcutaneous-fat
Frysh, P., & Jaliman, D. (2021). What Is Visceral Fat? Nourish by WebMD. [online]. https://www.webmd.com/diet/what-is-visceral-fat
Gotter, A., & Hildreth, D. (2021). Visceral Fat. Healthline. [online]. https://www.healthline.com/health/visceral-fat