The best way to burn fat

Contents

 1 obesity

 2 burn fat

 3 ways to burn fat

 obesity

Obesity is defined as an abnormal and excessive accumulation of fat in the body, which poses a threat to human health; It is considered one of the most important factors that increase the likelihood of many diseases; Such as diabetes, cardiovascular diseases, cancer, and others, and it can be determined whether a person is obese or not in several ways, such as: measuring the body mass index (BMI) , which is calculated by dividing a person's weight in kilograms by the square of his height in metres, where a person with a BMI of 25 or more is classified as overweight, and a person whose BMI exceeds 30 is considered obese.

  Burn fat

 Although there are many products and nutritional supplements that claim to help burn fat, in fact they cause many health damages, and therefore it is advised to avoid their use; As they can cause serious side effects at times, and most of these products are not subject to the control of the Food and Drug Administration (in English: FDA), and it is worth noting that the best way to lose fat burning is by eating fewer calories than the amount you consume. The person burns it, in addition to exercising.

 Fat burning methods

 There are some ways that may accelerate the burning of fat in the body, and lose weight, by following a healthy lifestyle, and we mention the following:

 Doing exercise:

 such as weightlifting exercises; Strength training works to tighten the muscles, increase their size and strength, and have a great role in burning fat, especially those that surround the body's organs (Visceral fat), and one study showed that the exercise of resistance exercises ( Resistance training) for 10 weeks, can reduce body fat by 1.8 kilograms, contribute to maintaining muscle health and increase the number of calories the body burns at rest by 7%. Increasing the consumption of high-quality protein in the diet: such as meat, seafood, eggs, legumes, and milk products, as adding one portion of high-quality protein to the diet is an effective way to reduce appetite and increase the feeling of satiety, and eating proteins helps reduce The calories a person eats during the day, and many studies have noted the association of increased protein intake, with a reduced risk of accumulating fat in the abdominal area, and a study also indicated that a high-protein diet prevents the loss of muscle mass, maintains a rapid metabolism, and burns body fat. While following weight loss diets.

 Get enough and comfortable sleep:

 One study on women noted that sleeping for 5 hours a day increased the chances of weight gain compared to women who slept 7 hours or more per day, and another study found that sleeping for 7 hours in women increases the likelihood of losing weight by 33%, and this may be because lack of sleep affects hunger hormones, and leads to increased appetite, which increases the risk of obesity.

 Adding vinegar to the diet:

 It can be added to sauces and salads, which helps reduce appetite, and the number of calories eaten at a rate of 275 calories per day, and it also contributes to controlling blood sugar levels, in addition to its benefits for the heart, and one study indicated that consuming one to two tablespoons Daily vinegar for 12 weeks, reduces weight, reduces the accumulation of fat in the abdominal area, and reduces the waist circumference.

 Eat healthy fats:

Such as coconut oil, avocado, and seeds, which prevent weight gain, due to the fact that fats take longer than others to digest, which reduces hunger and appetite, and one study indicated that the Mediterranean diet rich in healthy fats , such as olive oil, and nuts, are associated with a reduced risk of weight gain, compared to diets low in fat, but it should be noted that these fats are rich in calories, so they should be eaten in moderation.

 Increasing fiber intake: one study showed that increasing fiber intake by 14 grams per day over a period of four months, contributed to reducing the number of calories eaten by 10%, in addition to helping to lose weight by 2 kilograms; Soluble fibers absorb water when ingested and move through the digestive system, which increases the feeling of satiety, reduces appetite, and can reduce the accumulation of fat. Foods rich in fiber include:

 vegetables and fruits.

 legumes;

 Whole grains.

Nuts and seeds.

 Reducing the intake of refined carbohydrates

: such as baked goods, processed foods, pasta, and white bread, from which the bran of grains is removed during the processing and production stages, which causes a loss of fiber, and many other nutrients.

It can be said that refined carbohydrates have a high glycemic index, which means that they raise blood sugar levels quickly as soon as they are eaten, and then decrease rapidly as well, which stimulates the feeling of hunger, and is associated with an increase in the accumulation of fat in the body. Abdominal area, so it is recommended to eat whole grains instead of refined carbohydrates.

Aerobic exercise:

Which includes any exercise that increases the heart rate, such as jogging, swimming, or walking, and is considered one of the most effective ways to increase the body's burning of fat, as one study indicated that increasing the practice of these exercises increases the burning of accumulated fat in the abdominal area. It is recommended to do these exercises for about 20-40 minutes a day, and to practice moderate and high intensity exercises at a rate of 150-300 minutes per week.