EXCLUSIVE: Shed the burden: 6 Easy ways to burn fat and keep it off

6 easy ways to burn fat
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Often when we are worrying about losing weight, we forget about losing fat. A mere weight loss of a few kgs can just be a water loss from the body and must not be taken so seriously. If you really want to lose weight in a sustainable manner, you have to target your fat.

Now, this may sound daunting and confusing, however, it’s not hard. Here are some smart tips that can help you to get rid of those extra kilos and make your weight loss more effective.

1. Raise your heartbeat

6 easy ways to burn fat

Your trendy gym leggings are calling you! Yes, you got it right. Losing fat just by eating healthy is a long process. As you are aiming to lose fat, it is important to maintain a sufficient calorie deficit to achieve your goal. It is recommended by the US Department of Health and Human Services to exercise 2.5 hours to 5 hours per week.

If you do muscle strengthening for 2 days a week along with cardio and aerobics, it is the quickest way to lose 10 pounds. Make your exercising fun by lifting weights and using rowing machines. Workout variations also help in carving and toning up your body better.

2. Restrict your carbs

6 easy ways to burn fat

Do you know carbs are the culprits to make you overweight? Healthy eating is a reliable way to lose weight effectively. Start by managing your calorie intake by substituting your carbs with proteins.

Diets like Atkins and Keto are based on similar principles which get you instant weight loss results. Restrict your intake to up to 50 grams of carb a diet to get the visible results.

Once your body consumes all the glucose (carbs are turned into glucose), it starts using stored fat in your body to maintain the energy supply. Hence, next time while cooking your dinner, prefer cauliflower rice over white rice. Replace a bowl of white pasta with a mixing bowl of fresh vegetables and tofu.

3. Walk, Walk and Walk

6 easy ways to burn fat

If you are not able to take out much time to hit the gym, burn smart by walking off around your office, through the stairs, and why not even to your office (if it is in the vicinity). A heart rate between 64 percent to 76 percent for moderate activity and 77 percent to 89 percent for an intense physical workout, keeps you at a sweet spot of weight loss.

So, a brisk walk to your office or running up/down stairs throughout the day can largely help you to attain your quick weight loss goals.

4. Rely on your coffee

6 easy ways to burn fat

What could be better than having a refreshing cup of coffee early morning? And what if it helps you lose weight as well? Isn’t it amazing? The restricted intake of coffee helps increase the resting metabolic rate.

If you aim at losing 10 pounds a month, relying on coffee is a great idea. So, swap your sugary blended milkshakes with a regular cup of coffee, if you want to know, how to lose 20 pounds in 1 month.

5. High protein breakfast

6 easy ways to burn fat

We all know that breakfast is the most important meal for the day. Skipping breakfast is not a good idea, especially when you need to lose weight. A nutritious breakfast that is high in protein keeps you energized and makes you feel full for a longer time. It also boosts metabolism.

Try to include 30 percent of your total calories to be sourced from protein. Tofu and egg are the best foods to be opted for morning breakfast to make you go for a hectic long day.

6. Stay hydrated and sleep well

6 easy ways to burn fat

70 percent of our body constitutes water. When you lose weight fast, you tend to lose water weight. Losing water also impacts your metabolism rate adversely. Also, your mind may perceive thirst as hunger at times, leading to higher calorie intake than required. To prevent dehydration and excess calorie intake, drinking 8-10 glasses of water a day is essential.

Avoid sugary drinks or sodas to cut down your calorie intake and replace them with mint water or lime water.

Insomnia not only leads to distraction, grogginess, and lethargy, it is also responsible for weight gain. As you feel dormant, you binge on high-calorie food and caffeine to keep you active. This leads to abnormal weight gain. An eight-hour sound sleep is very important to achieve your weight loss goals.

An increased level of ghrelin (the hunger hormone) is an outcome of less sleep. Hence, you must sleep well to maintain your appetite and stay active the next day without binging on unhealthy foods.

Use all these points to make your fat loss journey a smooth and sustainable one.

ways to burn fat
Preeti Tyagi

(The author is Preety Tyagi, Lead Health Coach, Nutritionist, Founder of MY22BMI)