There are no magic ways to burn fat, although scientists are working hard to find some! In the meantime we are left with the cold hard fact – the only way to burn fat deposits is through metabolism. However, there are some ways to burn fat faster or more effectively by increasing the metabolic rate. Here are a few tips that can trick your body into burning more fat at a faster rate.
1. Carb Cycling
Carb cycling is one of the top ways to burn fat. It involves having three low-carb days followed by two high-carb days, which provides the body with just the right amount of carbs for burning and then allows it to replenish its glycogen. On your highest day you should eat 1-1.5g carbs per pound of bodyweight, so a person weighing 200 pounds should eat:
- Day 1 150 grams
- Day 2 100 grams
- Day 3 50 grams
- Day 4 125 grams
- Day 5 200 grams
Repeat throughout the diet to enhance the fat burning process.
2. Cardio Intervals
Intense interval training is a more effective way of burning fat than a steady jog as the body remains in the fat-burning zone, with the heart rate between 50-65%, for the intense exercise period and for up to four hours after. Interval cardio session also train the body to store more carbs as glycogen in the muscles and liver rather than as fat, providing easily accessible energy. The muscle stores raise your basal metabolic rate so that you burn more energy, even when you are not in intensive training.
3. Fish Oil and Exercise
Studies focusing on omega-3 fish oil show that it can assist with weight loss. This is one of the easiest ways to burn fat simply and healthily. Results of tests published in the American Journal of Nutrition show that exercise and fish oil can each contribute to weight loss. However, when combined, the fish oil appears to increase fat metabolism and weight loss when exercise is performed. It also appears that the DHA in fish oil stops the body from converting pre-fat cells into fat.
4. Eat More Protein
Although eating protein does not burn fat, it does take more calories to digest protein than either carbohydrates or fats. Protein takes longer to digest in the stomach, making you feel full for longer, which also helps you eat less.
5. Eat More Dairy Foods
A study into dairy-rich vs. low-dairy diets showed that obese adults who ate a high-dairy diet lost more weight (and burned more fat) than those who ate the same number of calories from a low-dairy diet. Researcher Michael Zemel, PhD says, "Calcium is a critical factor in controlling what your body does with calories, and dairy is an even more critical factor. Without changing how many calories we take away, we can alter how much weight and fat you lose." These results were also confirmed by a dairy-rich diet trial by Isfahan University of Medical Sciences.
So, if you are looking for ways to burn fat more effectively, try these scientifically-proven tricks.