Whether you want to lose unwanted pounds or just become firmer, burning fat doesn't have to be hard. The Mayo Clinic explains that weight loss comes down to burning more calories than you take in. When it comes to the best way to burn fat, remember that there are complex factors that come into play, including your genetics, metabolism, food preferences, physical abilities and mental makeup. It is important to experiment with well-researched strategies to find the best formula for you.
Increase Intensity
While you exercise, it is important to increase intensity to get maximum fat-burning benefits. One way to do this is interval training, where you alternate pushing hard and increasing your heart rate with resting and allowing your heart rate to decrease momentarily. According to "Shape" magazine, interval training can burn more calories and carbohydrates, and increase your body's secretion of growth hormone. All of these benefits provide a decrease in body fat and an increase in calorie burning.
Eat Enough
To lose body fat instead of water and muscle, you need to eat enough food to maintain your basic physiological functions. Dropping calories too low can slow your metabolism, energy levels and ability to repair muscle damage through exercise. It takes 3,500 calories to lose 1 lb. of fat; therefore, you must create a calorie deficit of about 500 calories a day to lose a pound in a week. This can be difficult, so "Shape" magazine recommends creating a deficit through exercise and calorie reduction. You can do this by burning an extra 250 calories from exercise and cutting 250 calories from your daily food intake. This will keep your metabolism high and create maximum fat-burning benefits.
Snack Frequently
To keep your metabolism high, eat smaller and more frequent meals. This will also keep blood sugar levels stable and prevent overeating. In a recent study cited in "Shape" magazine, the American Journal of Medicine and Sports stated that women who ate steadily throughout the day had significantly lower body fat levels than those who skipped meals. For the most efficient fat-burning benefits, aim for 300 to 400 calories, five to six times a day, depending on calorie requirements, and go no longer than four to five hours without food.
Weight Train
Lifting weights can produce an increase in lean body mass and resting metabolic rate, and decrease body fat. In a study cited in "Shape" magazine, the YMCA in Braintree, Mass., found that women who lifted weights for 25 minutes two to three times per week gained an average of 2 lb. of muscle and lost about 4 lb. of fat over an eight-week period. Resistance training increases the amount of calories you burn during and after exercise, which can lead to the highest amount of fat loss. Aim to lift large muscle groups for one to three sets, eight to 12 repetitions, up to three times a week.
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