9 Ways to Burn Body Fat - In a Healthy Manner

-
Unwanted body fat can slow you down and make you feel less confident. Fortunately, if you take the right steps, you can safely and effectively burn off unhealthy body fat. 

How can you get started on this mission? Begin with these nine fat-burning tips...

Fat Burn Tip #1: Add Strength Training
If you have weight to lose, doing so is a good idea. Studies show improvement in health outcomes with just 5 lbs of weight lost. Just be sure you don't lose too much that you begin to burn off muscle, which will damage your metabolism. By adding weight training into your routine, you’ll ensure your muscle is here to stay. As an added perk, muscle burns more fat faster, and you burn more fat and burn it for longer after an intense weight-lifting session than you would with just cardio.

Fat Burn Tip #2: Increase Your Intensity
If you do the same cardio workout each day, you’ll get the same results. Kick your workouts up a notch by increasing the speed at which you run, walk or bike for short period of time (also called intervals). Doing so will help your body burn fat and build strength. Strive for at least a few days per week.

Fat Burn Tip #3: Drink Your Greens
It may seem odd that drinking unsweetened green tea can help you burn fat, but studies show that a glass of it after working out helps to burn body fat more effectively.

Fat Burn Tip #4: Work Out Early
Like everyone else in the world, you’ve got a lot to do in the day. Imagine if you could get to the gym or walk a few miles before it all gets started? By moving your body when you first wake up, you'll kick your metabolism into gear and energize you for your day. If this just isn’t possible, don’t sweat it. Moving your body at any time of day is better than not moving at all!

Fat Burn Tip #5: Go to Sleep
Just because you’re awake doesn’t mean you’re doing good things for your body. Live in a constant state of sleep deprivation and you won’t be able to work out as hard as you should, and you’ll likely wind up making poor food and drink choices—especially late at night. Lack of sleep or getting poor quality of sleep causes your body to produce cortisol, a stress hormone that causes your body to store body fat.

Fat Burn Tip #6: Stop Sitting
Working a desk job is no excuse to stay on your backside all day. Need to talk with a coworker? Leave the email and phone alone and get up and talk with your coworker face to face. Then take a quick walk during lunchtime to rejuvenate yourself and power up for the rest of the day. Instead of taking the elevator, take the stairs - even if it's only for a flight or two. Making activity part of your lifestyle will go a long way toward shaving off pounds faster!

Fat Burn Tip #7: Wait for Second Helpings
Your instinct may tell you to grab a second helping of meat and potatoes as soon as round one is over. But if you want to burn off fat, give yourself 20 minutes after eating your first plate to let your brain catch up to your stomach. Most likely, you’ll feel full after 20 minutes time and you'll avoid adding unnecessary calories.

Fat Burn Tip #8: Add Ice
Want to burn more fat faster, without even trying? Then stop drinking room-temperature water. Instead, drop some ice into your water and drink it when it’s nice and cold. It may seem like an old wives’ tale, but drinking cold water has been proven to force your body to burn calories in order to warm the water to body temperature.

Fat Burn Tip #9: Go for Lean Protein
You want to burn fat, and protein makes it possible. How? Protein breaks down more slowly, which helps to keep you feeling more full and satisfied. This prevents cravings for carbohydrate and sugar, while also keeps blood sugars more stable during the day. When eaten at each meal and snack throughout the day, protein, helps to boost your metabolism and build more fat-burning muscle. So top your salad at lunch with some chicken breast or grab a Greek yogurt at a snack to keep the cravings away, you in control of your food choices and to rev up your metabolism. 

Comments

Post a Comment

Popular posts from this blog

Are You Health Smart Online & On Your Phone?

-
Image
It's hard to deny that more people than ever are turning to the Internet for instant access to information on any topic. From surfing the net to downloading an app, the opportunities are endless when it comes to finding out information about how to manage your health. According to recent research, approximately eighty percent of Americans have, at some point in their life, searched for health information online. This statistic makes it the 3rd most popular web-based activity of Internet users! The problem, however, is that only fifteen percent of those individuals actually check whether or not the information they are reading is from a credible source or if it is current, up-to-date information. Why is checking your source a big deal? Because anyone - even your next door neighbor who knows nothing about health and wellness - could post health information on the Internet. Just because you find health information on the Internet does NOT mean it's factual information. How
Read more

Developing a Workout Routine

-
Image
Developing a routine when working out is important for achieving fitness goals and protecting your body from injury. Below are some tips and tools on developing the perfect workout routine. Use these tips to customize a workout routine that works for you! Tip 1: Consistency Building a strong fitness routine does not happen overnight. You must develop a process and work at it regularly. Decide how many days you are going to work out each week and commit to fitting it into your schedule. Tip 2: Recover Your muscles need time to recover to completely benefit from your physical efforts. When creating your routine, make sure there are days for rest! You do not have to remain completely inactive on recovery days. Long walks, light yoga and casual swimming are all things that get your body moving while still allowing time for your muscles to recoup. Tip 3: Variety Consistency is important when you are thinking about duration and frequency of exercise. Variety is import
Read more

Tips from Mental Health America: Look Around, Look Within: Your surroundings say a lot about your mental health

-
Image
  Take a moment to consider your surroundings. Do you feel safe? Do you have access to health care and grocery stores? Does your home support you, both physically and mentally? This Mental Health Month, challenge yourself to look at your world and how different factors can affect your mental health. Where a person is born, lives, learns, works, plays, and gathers, as well as their economic stability and social connections, are part of what is called “social determinants of health” (SDOH). The more these factors work in your favor means you are more likely to have better mental well-being. However, when it seems like the world is working against you, your mental health can suffer. While many parts of your environment can be out of your control, there are steps you can take to change your space and protect your well-being. • Work toward securing safe and stable housing: This can be challenging due to finances, age, and other reasons, but there are a few things you can try, such as reachi
Read more

How to Build a Low Cost Home Gym

-
Image
So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like
Read more

Are you Balanced??

-
Image
Have you ever wondered if you need to improve your balance? There are a variety of simple tests you can do to see how you measure up to National Standards! For the Stork Balance Test: Remove your shoes and place the hands on the hips, then position the non-supporting foot against the inside knee of the supporting leg. Take one minute to practice. Raise your heel to balance on the ball of your foot. The stopwatch is started as the heel is raised from the floor. The stopwatch is stopped if any of the follow occur: the hands come off the hips the supporting foot swivels or moves (hops) in any direction the non-supporting foot loses contact with the knee. the heel of the supporting foot touches the floor. For the Balance Beam Test:  You will have 30 seconds to walk the entire length of the beam/curb (approximately 4 inches wide and 20 feet long) and back. Start at one end, step up onto the beam, walk the length to the other end, make a 180 degree turn and return back to
Read more

Welcoa Well Balanced: How to Protect and Maintain Eye Health

-
Image
When it comes to eye health many adults mistakenly believe that as long as nothing is bothering their eyes, there’s no need to get them checked out. However, getting regular eye exams is very important, even if you think your vision is fine. Eye exams allow an eye care professional to monitor your eyes for common vision problems and signs of disease. There aren’t early warning signs for the most common eye diseases, so by identifying diseases early, you have the best treatment options and the best chance of preserving good vision. If you haven’t had an eye exam in more than a year or at all, schedule one now. A comprehensive exam will often include eye dilation. After checking your vision sharpness, your doctor will place drops in your eyes to dilate (widen) the dark center of your eyes, called the pupil. This allows more light into your eyes, just like opening a door lets light into a dark room. The doctor can then examine the inside of your eyes. Your eye doctor will tal
Read more

Coping with Stress - Tips from CDC

-
Image
  Coping with Stress tips from CDC Many of us are facing challenges that can be stressful and overwhelming.  Learning to cope with stress in a healthy way will help you, the people you care about, and those around you become more resilient. Stress can cause the following: Feelings of fear, anger, sadness, worry, numbness, or frustration. Changes in appetite, energy, desires, and interests. Trouble concentrating and making decisions. Nightmares or problems sleeping. Physical reactions, such as headaches, body pains, stomach problems, or skin rashes. Worsening of chronic health problems and mental health conditions. Increased use of  alcohol , illegal drugs (like  heroin ,  cocaine , or  methamphetamine ), and misuse of prescription drugs (like opioids). Healthy Ways to Cope with Stress Here are some ways you can manage stress, anxiety, grief, or worry: Take breaks from news stories,  including those on social media. It’s good to be informed, but constant information about negative event
Read more