Dr. Chirag Sethi* and Dr. Swarna Anchal**
*Director, Classic Fitness Academy, New Delhi
**Technical Writer, Classic Fitness Academy, New Delhi
Whether your goal is to slim down for function or overall health, fat loss is always challenging. Now a days new research based other options are also proving helpful with diet and exercise. Here are 15 best ways for fat loss that burn fat quickly.
Cut refined carbs
Refined carbs are low in fiber and nutrients but high in glycemic index (GI). This can cause a spike in insulin and can increase craving for sugars. The diet high in sugars can leads to bally fat.
Comparatively, whole grains have low GI and complex carbs. They can fill you for longer hence prevent craving and fat deposition.
By decreasing your refined carbs from diet can help you to shed extra fat so cut down your intake of refined carbs from junk foods such as pastries, processed foods, pastas, white breads instead include whole grains such as whole wheat, quinoa, buckwheat, barley and oats.
More fiber in diet
Soluble fibers are good for digestive tract as they take up water and fill you for longer time. They prevent you to eat anything when you crave and helps in weight loss by reducing hunger. A healthy person should take fiber as 30 gm/day. For this you must include raw fruits and vegetables, whole grains, nuts, oats in diet.
Eat more healthy fats
Fats take a little more time to empty stomach hence gastric empty rate increases. As a result, hunger and appetite reduced. Studies have shown that diet rich in olives and other healthy fats have shown weight reduction. For healthy fats, one can opt flax seeds, chia seeds, sunflower seeds, nuts, dry fruits, olives, avocados etc.
On the other hand, bad fats such as trans-fat, saturated fats can lead to weight gain, high cholesterol. Healthy fats are high in calories so keep in mind the portion size.
Add more protein
Proteins are the best option to keep you full while you are doing weight training also. They not only help in muscle gain but also promote fat loss. As your muscle mass increases, fat content decreases from body. For healthy options you can include, dairy products, cheese, paneer, soy products, plant-based foods such as lentils, peas, beans. Others are eggs, fish, chicken and other animal meat products.
Add probiotics to diets
Probiotics are beneficial bacteria found in colon have been proved showing various health benefits. Increase your probiotics by adding fermented foods in diet such as curd, sauerkraut, kimchi, tofu, kefir, kombucha, natto etc.
Studies have found an association between sleep quantity and fat loss. People who get less sleep tend to gain weight than those who sleep for 8 hours a night. However, everybody needs a different amount of sleep. To get good sleep, one need to minimize caffeine intake and screen time at bedtime. Daily workout can also improve sleep quantity and quality both. Always try to stick your time to bed.
In this training you use muscle against resistance, mainly by lifting weight. Hence it increases muscle and strength. As muscle mass increases, body fat start to decreasing.
It is a form of exercise where you quickly burst activities with alternate short recovery periods. So, your heart rate is elevated throughout workout. HIIT burns 20-30% more fat than steady state cardio hence promote weight loss and fat burning. It can include burpees, pushups, squats, jumping exercises and can mix match them with other exercises.
Increase iron intake
Iron play an important role in many functions of body and its deficiency can lead to severe harmful effects, one of them is, it can halt functioning of thyroid and disruption in thyroid hormone production which ultimately disturb metabolism. Iron deficiency can also lead to dizziness, weakness, fatigue, headache etc. women, children, vegan persons are at high risk. To meet the iron needs, one should include green leafy vegetables, seafoods, grains, dries fruits etc.
Take vitamin D
As per studies, Vitamin D not only helps the body to absorb calcium but also helps you lose weight. When you consume Vitamin D with a low-calorie diet it increases the burning capacity of fats more and helps you shed more pounds. Many people are deficient in vitamin D regardless of how much time they spend in the sun, so it's necessary to look for the right supplement and the right dosage to ensure you’re getting exactly what you need.
There are abundant options available to help you shed excess fat and improve your health. Try to incorporate some healthy habits into your routine and switch up your diet can make a big difference. Even minor changes to your lifestyle can have positive effects on fat burning. Be sure to pair these simple tips with a nutritious, well-rounded diet and active lifestyle to simultaneously boost fat breakdown and improve your overall health.
Ho SS, Dhaliwal SS, Hills AP and Pal S (2012). The effect of 12 weeks of aerobic, resistance, or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC Public Health 12: 704.
Hunter GR, Byrne NM, Sirikul B, Fernandez JR, Zuckerman PA, Darnell BE, Gower BA (2008). Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity (Silver Spring), 16(5):1045-51.
Pratley RE, Hagberg JM, Dengel DR, Rogus EM, Muller DC, Goldberg AP (2000). Aerobic exercise training-induced reductions in abdominal fat and glucose-stimulated insulin responses in middle-aged and older men.
J Am Geriatr Soc48(9):1055-61.