Burning fat and losing weight is a goal for many people. It can feel difficult, especially if you struggle with the appearance and self-esteem issues that go along with being overweight. However, losing fat from all over your body is essential for your health and can reduce your risk of diseases like diabetes, heart disease, high blood pressure and cancer, says MayoClinic.com.
Eliminate Empty Calories
Every food you eat contains calories. And since you can only consume so many calories a day and still expect to lose weight, it's important that all of the calories in your food choices are healthy. Empty calories, or those that contain no nutrition, need to be eliminated. Foods that are pretty much devoid of nutrition and that load up your diet with calories, making weight loss impossible, include alcohol, soda, sugary teas, juices and lattes, cookies, chips, cakes and fast foods.
Eat Nutrient-Dense Foods
Foods high in nutrients should be the staples of your diet. That way, everything you eat is certain to nourish your body and keep you feeling full, reducing the likelihood of binging on junk foods. Examples of nutrient-dense foods include vegetables, fruits, whole grains, lean proteins and low-fat dairy. Opt for water instead of most other drinks.
Elevate Your Heart Rate
Getting exercise is another way to burn fat from your body as quickly as possible. Exercises that get your heart rate up, often referred to as aerobic or cardiovascular exercises, are the most effective at this. According to the American College of Sports Medicine, you need 60 minutes of moderate exercise, five times a week to burn enough calories to result in the loss of 1 to 2 lbs. a week. Try cycling, walking, jogging or aerobics to break a sweat and burn the fat.
Resistance Training
Performing resistance training on a regular basis will help you build muscle. With increased muscle mass, your metabolism will increase, making it easier for you to burn fat from all over your body. Resistance training includes any exercise that uses your own weight against you, so pushups, lunges, squats and situps all qualify. You can also lift weights for added bulk. The American College of Sports Medicine recommends 20 minutes of strength training at least twice a week.
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