By Hanning Mbabazi
A person will burn fat when their body uses more energy than it takes in from the diet, resulting in a calorie deficit. Maintaining a calorie deficit can be time-consuming, and many people find it challenging to fit regular exercise and healthful meal preparation into a busy schedule.
However, other simple methods of burning fat place less demand on a person’s time. For example, maintaining a healthy sleep pattern and reducing stress are good ways to help the body burn fat. Adopting these habits over time can make it easier to maintain a calorie deficit, which should lead to fat loss.
Eat more protein
Protein is an essential nutrient that supports cell functioning and helps build and maintain bones, muscles, and skin. It is also useful for people looking to burn fat. Research consistently shows that protein is the most effective nutrient group for satiety, which means that it can help make a person feel full. Foods that are high in protein include: meat, fish, eggs, tofu, nuts and legumes
Incorporate activity into the day
Physical activity is crucial for weight loss, and it does not have to include structured exercise, such as going for a run, playing a sport, or working out at the gym. Examples of moderate-intensity physical activity include brisk walking, dancing, gardening, household chores, active games, such as playing with children, DIY, walking up stairs, carrying or moving heavy objects, working in a job that involves lots of movement, for example, a waiter or mail carrier
Keep a healthy sleep pattern
Sleep is important for many aspects of health, including fat loss. The National Sleep Foundation recommend that adults aim for between 7 and 9 hours of sleep each night. However, the Centers for Disease Control and Prevention (CDC) estimate that 43.2% percent of adults across the world are getting less than 7 hours of sleep each night.
Stress harms the body and increases the risk of several chronic health conditions. Research has found that chronic stress can also lead to weight gain and obesity. The results of a recent study in mice suggest that this could be due to stress-related abnormal glucocorticoid levels.
Reducing stress may be another useful way to burn fat. Some examples of methods for reducing stress include being aware of any signs of stress, exercising regularly, staying connected with friends and family, doing relaxing activities, such as meditation, seeing a doctor or mental health professional.
Cut down on sugary drinks
It is best to avoid sugar in general to burn fat, but sugary drinks may be a particular problem. Sugary drinks are high in calories. For example, one bottle of Coca-Cola contains 240 calories. Unlike many other sources of calories, most sugary drinks contain little to no nutritional value. They also do not satisfy hunger and are a poor source of energy. As a result, people may be more likely to consume them regularly.
Try intermittent fasting
Intermittent fasting involves extended periods of not eating. There are many different forms of intermittent fasting, including the 5:2 diet, which requires a person to eat significantly fewer calories on 2 days of the week. Some research has shown that people with obesity adjust to intermittent fasting in a couple of weeks and no longer feel very hungry when fasting. By managing hunger, intermittent fasting could be a weight loss tool that is sustainable in the long term.
Burning fat requires patience, and it can be frustrating. Fitting regular gym sessions into a busy schedule is not always possible for everyone.
However, a person can use other methods to help burn fat, such as avoiding sugary drinks and eating protein-rich meals. Incorporating as many of these methods as possible into a daily routine will help most people lose body fat over time.