Top 3 Fat Burning Tips
When it comes to burning fat, sometimes the littlest efforts can give you the best results. If you feel like you’re plateauing with your health journey and need that extra bit of help to get the results that you’re after, you may just be missing a few key things that your body requires to work at its optimum best. Here’s a few simple tips to help you burn that fat faster!
- EAT THE PROTEIN!
While this seems like a no brainer, a lot of females don’t eat adequate levels of protein in their daily food intake. Several studies have shown that females don’t eat their daily need of protein in their everyday eating, whether that’s due to lack of time, forgetting to include protein sources, due to dietary requirements or trying to follow a specific “weight loss” diet.
If you’re thinking “ how much protein should I be consuming?” The USDA recommends men and women eat about 0.8 grams of protein for every kilogram of body weight. For example a healthy female who weighs 70kg should be eating 56 grams of protein a day.
So how does protein consumption contribute to fat loss? Firstly, as protein is an essential component of muscles it is required to produce lean body mass, the higher muscle mass a female has, the faster their metabolism, resulting in the ability to burn calories faster and therefore lose weight quicker.
It is also a macronutrient – meaning it is a vital component of the human diet in order for the body and mind to function at its best. Eating a diet of adequate protein levels helps to keep you feeling full and satisfied for longer as it takes longer to digest than carbohydrates, helps to increase energy levels and reduce cravings. These functions can assist with weight loss as it helps with controlling food consumption and the amount eaten, by reducing the need for craving snacks and giving you the energy to get through exercise.
- Drink plenty of water!
The average person should be consuming a minimum of 2L of water daily, with emphasis on aiming for the 3-4L of water a day depending on activities.
When the body is dehydrated, fluid retention (the feeling of holding onto excess water, increased bloating and puffiness) can occur. Basically when the body hasn’t received adequate amounts of water it goes into survival mode and stores all the fluid it already has like a camel, as its preparing for the further deprivation. Therefore when enough water is consumed, the body releases this mechanism and reduces the amount of fluid that its holding onto.
When the body is dehydrated it sends signals to the brain that can be confused with appetite signals, giving you the impression that you’re hungry when in actual fact you might just be thirsty. By drinking enough water, this signal confusion can be avoided and your appetite can be repressed resulting in a lower calorie intake.
As water is responsible for metabolising stored fat and carbohydrates, having minimal amounts can result in a slower metabolism and a higher intake of stored fat and carbohydrates. During lipolysis (the metabolism of fat), water is required for the first step called hydrolysis as water molecules interact with fats to create glycerol and fatty acids. A study in 2016 found a link between increased water intake and increased lipolysis resulting in fat loss in animals.
If you get sick of drinking plain old water a great way to increase your hydration is by mixing a delicious mixture containing electrolytes into your water such as Lumila.
- Sleep, sleep and sleep!
Sleep is extremely important for its ability to not only facilitate fat loss but to also increase muscle recovery so that your exercise is able to contribute to lean muscle mass and increase your metabolism.
When the body is overtired or stressed it produces stress hormones called cortisol. Cortisol is known for binding to fat cells and therefore preventing the body from burning those cells. Too much cortisol can also disrupt the balance of other hormones such as estrogen and progesterone, an imbalance in these can add to fat gain. Therefore adequate sleep can protect against high amounts of cortisol in the body, aiding in fat loss.
The average adult requires 6-8 hours of sleep per night for adequate rest and recovery and for the body to function at its best.
By implementing these easy tips, within a few weeks you should be able to notice an increase in your metabolism, be feeling better and get out of that plateau funk!