When it comes to fat burning, the amount you burn and how quickly you burn it depends on several factors, including your diet and exercise levels as well as your individual metabolism. Where you gain fat is also a factor. For example, if you tend to collect fat on your hips, it will take longer to notice weight loss in this area than in other areas of your body. The easiest way to burn fat is to increase your metabolism and reduce your caloric intake.
Increase Metabolism
Step 1
Build more muscle mass. Muscle burns calories, even when you are not moving, and the more muscle you have, the more calories and fat you burn. Lift weights at least three days per week and work all the major muscle groups such as your legs and abs as well as your chest, back and arms. Do at least two sets of six to 10 reps.
Step 2
Add cardiovascular activity. Activities that tax your cardiovascular system, such as dancing or walking, burn calories while you are moving and for several hours after. Do at least 30 minutes of continuous cardiovascular activity most days of the week to burn fat more easily. If you do not have a solid block of time, divide the activity into mini sessions and find ways to be more active throughout the day.
Step 3
Add green tea to your diet. Green tea contains a substance called epigallocatechin gallate, or EGCG, which may increase your metabolism and improve fat burning. Steep 1 tsp. of green tea leaves, or one teabag, in 8 oz. of boiling water for three to five minutes. Drink at least three cups per day.
Reduce Calories
Step 1
Multiply your current weight by 10 to determine calorie intake. Subtract up to 500 calories from that number to determine how many calories you need to consume to burn fat, but do not go below 1,200 calories per day without doctor supervision.
Step 2
Avoid drinking your calories. Replace high-calorie beverages, such as soft drinks, juices and high-calorie coffee drinks, with no-calorie and low-calorie alternatives such as water or beverages sweetened with artificial sweeteners.
Step 3
Increase your fiber intake. Fiber provides bulk, which makes you feel full, especially when you are cutting calories. Fiber-rich foods, such as leafy greens and whole grains, are also low-fat and provide the vitamins and minerals you need to fuel muscle growth.
Step 4
Watch your portion sizes. Use your hand to determine your portions. A serving of meat should be the size of your palm, minus your fingers. Eating the right amount of the right foods is key to burning fat easily.
References
- "The Herbal Drug Store"; Linda B. White, M.D., et al; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1996
- "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al; 2007
Member Comments