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Ways of Burning Fats

Mar 17, 2011 | By Nicki Howell
Ways of Burning Fats
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Weight gain isn't just an appearance concern; it's dangerous to your health, increasing risk for stroke, sleep apnea and type 2 diabetes, the Weight-Control Information Network warns. With so many ways to burn fat, it can be difficult to decide which methods work best for you. A healthy approach to weight loss and fat burning includes both physical activity and healthy eating habits; consult your doctor for specific advice and before beginning any weight-loss program.

Interval Training

Interval training is a workout approach that makes your body stronger and burns more fat. Start by selecting two different forms of activity. The first activity is light, such as walking; the second activity is more intense, such as jogging. Complete two to three minutes of your light activity, then switch to the intense activity for a 30 seconds to a minute. Continue this pattern for 30 minutes or longer.

Circuit Training

A circuit-training approach is effective for increasing fat burn. It can also fight boredom, "Fitness" magazine notes. Select an intense cardiovascular exercise activity --- running, jumping rope or jogging, for example. Choose several different strength-training movements, such as abdominal crunches, leg squats and biceps curls. Complete one to two minutes of a strength-training activity, such as leg squats, then, with little to no break, switch to your vigorous cardio activity, like running, for two to three minutes. Move briskly into your next strength-training activity, and continue to alternate this way for 30 minutes or longer.

Strength Training

Strength training doesn't just tone your muscles --- it burns fat, too. Your body burns calories during your workout, and continues to do so after your workout ends. Healthy adults need two to three strength-training workouts each week, lasting about 20 to 30 minutes each. Focus on toning your major muscle groups, such as the arms, legs, buttocks, chest and back.

Food and Fat Burning

Certain foods can help speed up your metabolism and promote weight loss. For example, tuna, salmon and walnuts are rich in omega-3 fatty acids, which help make your metabolism more efficient, "Fitness" reports, leading to weight loss. Monounsaturated fats can also help with weight loss; they are found in olives, avocados and vegetables oils. Replace sources of saturated fats in your diet with this type of fat to increase your basal metabolic rate --- the rate at which your body burns calories while at rest.

It's also wise to eat a low-calorie diet to promote weight loss. When you reduce calories, the body is forced to burn excess fat, resulting in weight loss. Foods low in calories and high in fiber are good options --- vegetables, fruits and whole grains are examples.

References

Article reviewed by Will McCahill Last updated on: Mar 17, 2011

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