Burning body fat fast requires a basic understanding of the way that your body uses energy. For example, will the meal you eat be burned for energy or stored as body fat? If you know how to eat and work out to optimize your metabolism, you can trick your body into burning fat rather than storing it. In addition, the foods you choose and when you choose to eat them can determine how your body uses the nutrients being ingested. Follow a few simple rules to keep your body burning fat and lose weight before you know it.
Step 1
Try a one-to-three-day fast to jump-start your fat burning. "The Miracle of Fasting" recommends this because it cleanses the body and starts you off with a caloric deficit. Try drinking an apple cider vinegar beverage three to five times a day to avoid hunger and speed up weight loss. Mix two tbsp organic apple cider vinegar, one tbsp honey and eight oz of water.
Step 2
Do three to five resistance-training workouts each week. Weight-training is not just for massive bodybuilders. It burns fat in several different ways. Resistance training keeps metabolism elevated for up to 48 hours, and it also builds muscle. Muscle tissue is metabolically active, meaning that it burns calories at rest every day of your life.
Step 3
Do 30 to 60 minutes of cardiovascular exercise immediately after your resistance training. Timing cardio in this way optimizes fat burning, according to "Combat the Fat," by best-selling fitness author Jeff Anderson. Low-intensity cardio, such as walking on the treadmill, burns fat without metabolizing muscle tissue. The author calls this workout regimen "super cardio."
Step 4
Choose only clean foods that fuel the body without being stored as unwanted fat. For example, while carbohydrates are our body's preferred sources of fuel, they are also readily stored as fat. Choose low-glycemic carbs such as oatmeal, brown rice or sweet potatoes to prevent fat storage. Select lean sources of protein like chicken, turkey or fish, and healthy fats, such as olive oil, avocado and nuts and seeds.
Step 5
Eat five or six smaller meals throughout the day to keep your body burning fat all day long. This dietary strategy suppresses hunger, controls blood sugar levels, prevents cortisol spikes, builds lean muscle and burns fat, according to "The Abs Diet."
Step 6
Have one cheat meal, on one day per week. Just eat whatever you want for one meal without worrying about it. In fact, this cheat is actually a way of tricking your body into burning more fat. The body can respond to decreased caloric intake by reducing our metabolic rate, which means you will be working harder and eating less, yet burning fewer calories.
References
- "The Miracle of Fasting"; Paul C. Bragg; 2009
- "The Abs Diet"; David Zinczenko, 2004
- "Combat the Fat"; Jeff Anderson, 2008
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