Fat burning is the process of losing weight by using the body’s fatty reserves for energy. This process is enhanced by regular exercise and limiting calories.
Low-intensity exercise, such as walking or jogging, burns a greater proportion of fat as fuel (hence the “fat-burning zone” on cardio machines). However, high-intensity exercises like sprint interval training also burn a large amount of fat and stimulate the afterburn effect.
Exercise
For many people, exercise is an integral part of a healthy lifestyle. It may be hitting the gym three or four days a week, taking an aerobics class or simply walking the dog for 30 minutes most nights of the week.
Aerobic exercises, often called cardio, are great for burning calories and promoting fat loss. They include running, fast walking, riding a bike, swimming and aerobic classes. However, it is important to mix in some strength training to optimize the ratio of lean muscle to fat and maximize your metabolism.
Experts recommend 150 minutes a week of moderate intensity activity or 75 minutes a week of vigorous intensity activity, or an equivalent combination. Exercise also provides many other health benefits, such as stronger bones and muscles and improved mental clarity. In addition, it helps prevent conditions such as heart disease, diabetes and some cancers. It also promotes healthy sleep patterns and a positive mood. The key is to find an exercise that you enjoy and are able to stick with.
Diet
In addition to exercise, diet is essential for fat burning. Certain foods are known to stimulate metabolism and help reduce appetite, which in turn leads to weight loss over time. These include eggs, nuts and oily fish. These foods also contain protein, which helps promote muscle growth and repair. They also help keep you full and satisfied for longer, which can lead to reduced calorie intake overall.
Protein also has a higher thermic effect, meaning you burn more calories just to process it into absorbable form. This helps to promote lean muscle mass, which in turn can burn more calories than fat.
A diet low in sugar and carbs is another important component of fat burning. Sugar feeds unhealthy bacteria in the gut, which can cause bloating and other digestive issues. Opting for a diet high in vegetables, healthy fats and quality proteins can help to improve digestion and reduce bacterial overgrowth.
Sleep
Sleep is vital for healthy brain function and the maintenance of the body’s tissues and systems. It impacts the metabolism, immune system, mood and disease resistance. Insufficient sleep over time raises your risk for obesity, high blood pressure, heart disease, depression and diabetes.
It’s well known that lab studies show that sleep deprivation stimulates appetite and increases cravings for sugary junk food, which leads to greater caloric consumption and weight gain. But until recently, scientists didn’t know what to do about it in real life.
In a small study of 80 overweight adults, participants who slept an extra hour per night lost more fat than those who did not get more rest. Researchers think that the extra sleep helped them control hunger hormones. Insufficient sleep causes your body to make more ghrelin, which signals your brain to eat and less leptin, which tells you that you’re full. The extra sleep also caused an increase in the secretion of a hormone called orexin, which helps regulate your eating behavior and metabolic responses to stress.
Stress
Stress can make it difficult for people to lose weight, especially around their midsection. Abdominal fat is called toxic fat because it contributes to heart disease and other health problems. Research indicates that the hormones released when you experience chronic stress can inhibit your body’s ability to burn calories.
During acute stress, your body releases epinephrine, known as adrenaline, into the bloodstream to alert you of a danger. That rush of energy helps you fend off threats and perform physically demanding activities.
In the past, humans needed a high level of energy to escape wild animals and other life-threatening situations. As a result, the body produced cortisol, a chemical that signaled the brain to replenish energy supplies by eating food rich in sugar and fat. In modern times, however, the excess calories consumed during periods of stress can lead to unwanted weight gain. When you have trouble losing weight, it’s a good idea to talk with your doctor to see if stress is causing problems for you. Your doctor may recommend a mental health professional to help you develop coping techniques that can decrease stress.Fettförbränning