Proper diet and exercise are the key components to achieving maximum fat loss. A person who consumes more calories than they expend will store extra energy as fat. A study on obesity and the central nervous system discussed at the 2007 American Physiological Society symposium determined that stress also plays a role in fat gain. Dr. Mehmet Oz, author of "You On a Diet," recommends eating a well balanced diet, exercising and reducing stress to burn maximum fat.
Step 1
Eat a healthy well-rounded diet. When the body is deprived of nutrients, it will kick into starvation mode triggering the metabolism to slow down, this will cause the body to store energy as fat. Tosca Reno, author of "The Eat Clean Diet," recommends eating lean protein, healthy fats and complex carbohydrates in a small portion size, five to six times a day for maximum fat burning. The body needs fuel to work properly, keeping it fueled with healthy food throughout the day will ensure you burn energy from fat stores.
Step 2
Do cardiovascular exercise first thing in the morning. When you do cardiovascular exercise in the morning before a meal, it can burn up to 45 percent more energy. To burn maximum fat make your workouts a minimum of 30 minutes of moderate to intense cardio, four to five times a week.
Step 3
Get out of your target heart rate zone. Training in your target heart rate zone is now common for trying to achieve fat burning during exercising. Pushing yourself out of this zone may bring faster fat burning benefits, according to Jason Karp, PhD. To achieve maximum fat loss it is important that the rate of energy expenditure is high, not just the rate of energy expenditure from fat. This means you really need to push yourself over that target heart rate to see maximum benefits. Add interval training and increased endurance sessions to your weekly workouts.
Step 4
Build some muscle mass. Muscle burns more energy than fat. The more lean muscle you have the higher your metabolism will be. Lifting weights two to three times a week will help you increase your lean muscle mass and give you maximum fat burning results.
Step 5
Drink plenty of water. Staying hydrated helps the body function properly. When the organs are functioning properly, your body will naturally utilize energy from fat stores more effectively. Keep a water bottle with you at all times, drinking a minimum of eight, 8-oz. glasses a day.
Step 6
Get plenty of sleep. The National Sleep Foundation recommends that adults get eight hours of sleep a night for healthy body repair and rejuvenation. When the body is deprived of sleep it can cause an imbalance in hormones which is a crucial factor in over-eating and weight gain.
Step 7
Leave stress behind. Cortisol, leptin, norepinephrine and epinephrine are hormones that can spike during stress. This natural reaction is the body's way to deal with a flight or fight situation. When the stress is gone, epinephrine and norepinephrine levels return to normal while cortisol and leptin can remain elevated. These hormones stimulate insulin release and fat and carbohydrate metabolism for fast energy causing an increase in appetite. Keep your stress levels low by adding breathing exercises, yoga and meditation to your daily routine.
Tips and Warnings
- Keep a positive attitude. Work with a trainer.
- Consult your doctor before starting any new exercise or diet.
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