No one wants to spend years of their life trying to burn fat. We all want quick results, meaning we want to get rid of that fat in just a few weeks, or months at most. Easier said than done, right? Well, maybe not. If you go about things right, you may just see some serious results in less time than you expected. We have a few simple rules for quick fat burning that can help you do it right:
Eat More Fat
This is the #1 rule and should be your mantra as you plan your weekly meals. Unsaturated (plant-based) and saturated (animal-based) fats are incredibly important for a fat-burning diet. Eating fat signals to your body that you are getting enough fatty acids in your diet, and thus it doesn’t need to store fat against periods of extreme hunger. A diet high in natural, healthy fats will also help your body to start burning more fat for energy, rather than just carbs. This will make it more efficient at turning stored fat into active energy, helping you torch your body fat.
Let’s be clear: cardio can help you to lose weight, but resistance training and high intensity training are both far more effective in the long run. Low intensity, steady state exercise activates fatty acids and burns them for energy. However, there is only a minimal metabolism boost from this exercise, and it often leads to muscle breakdown. With resistance and HIIT training, muscle mass is used, forcing your body to burn through glucose stores. When glucose is exhausted, the body taps into fat. The longer you lift weights and do HIIT training, the faster you burn through glucose. Finish up your strength training workout with a bit of light cardio, and you’ll double down on the effectiveness!
Load Up on Protein
Protein helps to keep you full, which stops you from snacking. It also increases muscle mass and encourages a faster metabolism, leading to better calorie burning throughout your day. A high protein diet will also protect your muscle mass and prevent the catabolism of muscle tissue, forcing your body to use fat and glucose rather than the energy stored in your muscles. You should aim for at least 1 gram of protein per pound of lean body mass to keep your body in fat-burning mode.
Eat Less, Burn More
More accurately, burn more than you eat! Quick fat burning can pretty much be reduced to numbers: calories consumed < calories burned = fat loss. After all, your body has to tap into stored fat in order to make up for the caloric deficit. Keep that deficit up every day, and your body will slowly burn through its fat stores. You don’t want to cut back your calorie intake too much (just 200-300 calories will do), but make sure that you’re burning no less than 500 calories in your workouts. Add that to the amount of calories you naturally burn every day, and you’ve got fat loss all but guaranteed.
A lack of sleep can lead to high levels of cortisol, your stress hormone, which is also connected to higher body fat storage. Sleep loss can also increase your appetite, causing you to eat more food throughout the day. A good night’s sleep, however, will keep your metabolism firing on all cylinders, and you’ll be energized and awake throughout the day and during your workout. With 7-8 hours of solid sleep every night, you will have what it takes to diet and work out for quick fat burning results.