It is rightly said that health is wealth.The state of being healthy and fit is an important part of one’s life. But thanks to the junk food, the busy schedule, the full time desk jobs and the overtime shifts which came as an added advantage with the evolution of computers and high tech corporates, remaining fit has become a dream to the ones who don’t have enough time to invest in the gym or any such physical activities. Thus obesity has become an unavoidable problem among the today’s 7.2 billion people.
Fat accumulation not only requires you to get a different size of clothing but also comes with a large number of associated health issues, which if left untreated, may even prove fatal.
Burning fat may seem a hard task; keeping it from returning a still harder one: but with the correct plan and proper execution, no task is hard or unattainable.
Here are 7 ways that can help speed up your weight loss journey by helping to burn fats really fast:
- Watch Your Diet
Diet plays a significant role in weight loss. A weight loss diet should consist of three components- proteins, good fats and low carb vegetables. A high-protein diet can reduce craving and food obsessions you get in the middle of the night.
Whole eggs make for the best protein source in weight loss. Good fats are fats that are actually needed in your body which can be derived from nuts, dark chocolates, chia seeds and dairy products. Low-carb vegetables include leafy greens like spinach, and kale as well as broccoli and sprouts.
- Get More Sleep
Sleep plays a major role in neuroendocrine function and glucose metabolism. Proper sleep can increase your leptin levels, responsible for feeling full and decrease the appetite-inducing hormone ghrelin.
A study in the American Journal of Clinical Nutrition found that sleep deprivation can lead to an increase in high-carb late-night snacking. In fact, physiologic studies suggest that sleep restriction can affect metabolism leading to weight gain and obesity.
It is important to hydrate before, during as well as post-workout. Opt for calorie-free fluids like water and green tea. Fluids help in regulating your body temperature and transporting nutrients to give you energy throughout your workout.
According to a study, drinking water can aid in burning calories as you exercise. Researchers also say that natural sugars found in the agave plant, which is used for making tequila, could lower blood glucose levels for people and help obese people lose weight.
- Mindful Eating
Mindful eating involves paying close attention to what we choose to eat and how it affects our body, feelings, and mind. Rather than binge eating or overeating because of your anxiety or emotions, mindful eating helps you recognize the difference between real hunger and emotion-induced hunger.
Studies also show that the sound of your bite when you chew food can significantly influence how much food you consume. When you drown out that noise with distractions like television, music or working on other things while you eat, you can end up consuming more food.
- Cardio Exercises
Short for cardiovascular exercise, these exercises raise your heart rate by putting stress on your cardiorespiratory system (heart & lungs). These exercises can be fairly simple like walking, running, swimming, or motorbiking or something more intense like jumping jacks, lunges, planks, push-ups, and squats.
These exercises can help to lose weight, reduce stress, decrease fatigue and improve sports performance. Thus, doing 15-30 mins of cardio exercise daily can benefit your health significantly.
- High-Intensity Interval Training(HIIT)
HIIT, or high-intensity interval training, is a training method that involves alternating short, intense bursts of anaerobic exercise and less intense, sometimes active, recovery periods.
An interesting study on adolescent boys, suggests that HIIT can be an effective alternative to moderate intensity exercise for improving glucose tolerance and insulin sensitivity.
It is also shown to boost heart health by improving cardiometabolic risk and aerobic capacity. The intense exertion involved with HIIT workout kicks your body’s repair cycle into hyperdrive so you’ll still be burning fat and calories for 24 hours after a HIIT workout.
- Small Steps Every Day
Exercise and diet have a major part to play in weight loss. However, your habits and daily life also have a consequential effect on your weight. Small changes in your daily lifestyle can accelerate you on the path of healthy living.
Remember to walk up the steps two steps at a time as it can fire up your calf muscle and help in losing leg fat. Engaging yourself in hobbies that involve muscles like swimming, outdoor games as well as yoga can aid your weight loss regime.
Regular exercise can, in fact, help to boost metabolism and re-energize the body by removing fats which induce lethargy and obesity.