Whether you’re looking to improve your overall health or simply slim down, losing weight can be challenging. Luckily, there are plenty of simple steps you can do to increase fat burning and promote weight loss, and I’m looking at five of the fundamentals in this article. Number one, fill up on fiber.
Fill up on Fiber
According to many studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.
One study of over a thousand adults found that for each 10-gram increase in soluble fiber intake per day, participants lost 3.7% of their belly fat over a five-year period, even without any other changes in diet or exercise.The IRAS Family Study
Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. In fact, an increase of 14 grams of fiber per day was associated with a 10% decrease in calorie intake. Not only that, but it was also linked to nearly 4.4 pounds or two kilos of weight loss over a four-month period.Dietary Fiber & Weight Regulation
Fruits, vegetables, legumes, whole grains, nuts, and seeds are all examples of high-fiber foods that can help with weight loss.
Include some High-Protein Foods.
Including more protein-rich foods in your diet is a very important step to take. Multiple studies have found that eating more high-quality protein can help preserve muscle mass and metabolism during weight loss. Metabolism usually slows down a lot if you lose weight. Not, upping your protein intake may also increase feelings of fullness, decrease appetite, and reduce calorie intake to aid in weight loss.
Try incorporating a few servings of high-protein foods into your diet every day. So, things like seafood, eggs, legumes, and dairy.
Number three cut down on refined carbs.
Cut Down Refined Carbs
Decreasing your intake of refined carbs will almost certainly help you lose weight. During processing, refined grains are stripped of their bran and germ, resulting in a final product that’s low in fiber and nutrients. Now, it also tends to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger.
So for the best results, reduce your intake of refined carbs, you know, from white bread, white pasta, cereal, pastries, junk food, even alcohol.
Number four, start strength training.
It involves lifting weights or doing bodyweight exercises that result in increased muscle and strength over time. Many people don’t realize how important it is for fat loss, not just muscle building.
In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Now, visceral fat is a type of dangerous fat that surrounds the organs in the belly.The Resolve Randomized Trail
According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce body fat by four pounds or 1.8 kilos.Westcott WL
Doing bodyweight exercises, lifting weights, or even using gym equipment are several ways to get started with some weight training.
Number five, increase your cardio.
Cardio’s also known as aerobic exercise, and it’s an exercise that increases your heart rate. Adding cardio to your routine may be one of the most straightforward ways to enhance fat burning. The more you do, the more calories you burn.
For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost. It’s pretty straightforward.
Most research recommends between 150 to 300 minutes of moderate to vigorous exercise weekly, or roughly 20 to 40 minutes of cardio each day.
So it could be running or walking, cycling, swimming.
These are just a few examples. Incorporating some of these healthy habits into your routine and switching up your diet will make a big difference to your fat loss goals.