Just Fit & Healthy

How to Turn Your Body into a Fat Burning Machine?

Fat burning

Most people think of their bodies as a machine that runs on gasoline. You must keep filling it up with the right fuel, or it won’t run properly. But what if we told you that your body is more like a furnace that burns fat for fuel? To lose weight, you need to learn how to turn your body into a fat-burning machine. 

It all starts with the food you eat. You need to fuel your body with the right nutrients to burn fat efficiently. So, start incorporating lean protein, healthy fats, and complex carbohydrates into your everyday diet. You also need to ensure you’re getting enough fiber, which will help keep you feeling full and help your body better utilize the nutrients you’re taking in. 

In addition to eating the right foods, you also need to get enough exercise. Exercise helps to boost your metabolism and helps your body better use the nutrients you’re taking in. And when it comes to burning fat, there is no one-size-fits-all approach. We all have a different body and we will respond differently to various exercises we do. So, try experimenting and trying out different exercises. This will make your workout more fun and a lot more enjoyable. Maybe also trying out the following ways to speed up your transformation!

Ways to Become a Fat-Burning Machine

You can do several things to boost your metabolism and make your body more efficient at burning fat. Here are some tips to get you started:

1. Calorie Deficit

Dieting isn’t about starving yourself; it’s about consuming more nutrient-dense foods with fewer calories and keeping you satisfied throughout the day. It is critical because limiting your food intake will slow down your metabolism. It tells your body, “I’m starving right now!”. To hold on to existing energy resources, your body responds by decreasing your metabolic rate.  

Worse, if the food deficit (i.e., your crash diet) continues, you’ll start destroying muscle tissue, giving your adversary visceral fat an advantage. Your metabolism slows even further, allowing fat to expand its domain. 

Instead, try to focus on calorie deficit! So, consume foods that fill you up however they contain fewer calories. On average, a male eats 2000-3000 calories while a woman eats anywhere from 1600-2400 calories. Hence, to lose weight, you must consume less than your daily consumption. 

Ultimately, the lower the number of calories you consume, the more you transform your body into a fat burning machine!

2. Enough Sleep

Before we move on, let me ask you a question. What is the best way to burn calories? Is it a bunch of cardio? Or is it that weight training program you saw from Tik Tok? The answer is neither! One of the best ways to lose weight is sleeping. Sounds easy enough, right?

Most people know that getting a good night’s sleep is essential for overall health, but what many don’t realize is that when it comes to weight loss, an extra hour of sleep can actually benefit a lot. The key is to get to bed early enough so that you’re able to get at least seven hours of sleep. It gives your body time to rest, recover from the day’s activities, and reset your hormonal balance.  

In more scientific terms, people who are sleep deprived have an increased appetite leading them to eat more and hence resulting in weight gain. More specifically, people who sleep more have a higher leptin level which keeps their appetite low and transforms their body into a fat burning machine. People who sleep less have an increased amount of ghrelin which results in hunger.

And even if your goal is not to lose weight, having enough sleep is vital for your physical and mental wellbeing. It helps improve your cognitive function, makes you feel more motivated and improves your overall mental health. 

Getting enough sleep also helps curb cravings and reduces stress levels, which can lead to weight gain. So if you’re serious about shedding some pounds, hit the hay early tonight.

In fact, according to the Sleep Foundation, you burn 50 calories an hour just by sleeping. So, make sure you’re getting that good night rest, especially if you’re on a weight loss program.

3. Eat More Protein

If burning fat and losing weight is your primary goal, it is essential to eat a diet that is high in protein. Protein helps to boost metabolism and promote the growth of lean muscle tissue. As a result, your body is better able to burn calories and fat. Furthermore, protein is essential for repair and recovery after exercise. Therefore, eating a high-protein diet can help you achieve your weight loss goals.  

In addition, protein-rich foods are generally more filling than other types of food, so you’re less likely to overeat. So, if you’re looking to burn fat, include plenty of protein in your diet.

It might also be helpful to use a protein supplement in the form of whey protein. Now, there are three types of whey protein; Isolate, Concentrate and Hydrolyzed. When it comes to weight loss, you must go with the Whey Protein Isolate option since it has the most protein and least amount of carbs and fats. 

4. Physical Activity

Physical activity is important to burn fat.

Being physically active is important not just for fat burning but also for overall health and wellness. Walking, jogging, swimming, yoga, resistance training, and other forms of exercise help improve cardiovascular health, increase muscle strength and endurance, and promote flexibility. In addition, regular physical activity can help reduce stress levels, improve sleep quality, and boost energy levels. 

Aerobic activity helps to increase the body’s metabolic rate, which in turn helps to burn more calories and stored body fat. To see the best results, it is crucial to be consistent with exercise and choose an activity you enjoy. With a little effort, you can make physical activity a part of your daily routine and reap all of its benefits. 

Now there is this misconception that you need to do cardio to lose weight.  Although it helps by burning calories and stimulates metabolism, weight training is just as important. Ultimately weight training helps build lean muscle mass and benefits further by burning calories. 

So, along with some cardio and aerobic activities, include weight training into your routine. Both methods combined will give you optimal results and will transform your body into the shape you want!

5. Drink Coffee 

Yes. Coffee, the popular morning drink you have everyday, is helping you lose weight without even you realizing. A study suggests that it’s a fantastic source of caffeine which can improve your mood and help you perform better cognitively and physically.

Your morning coffee has a helpful acid called Chlorogenic Acid. This essentially helps break down fats much faster and hence leads to weight loss. 

Ever felt hungry after drinking coffee? Most likely not! The reason is that caffeine boosts your metabolism and actually suppresses your appetite. So, if you haven’t already, start drinking your morning coffee to notice a boost in both mental focus and physical wellbeing. 

6. Include High Fiber Cereals

Everyone likes cereal, but did you know how many calories are in a cereal bowl? In fact, the majority of the cereals we eat are high in carbs, sugars and bad fats. However there are some that can really benefit your health and help with your weight loss goals.

Especially cereals that are rich in fiber.

“Fibre makes you feel fuller for longer, which means fewer calories are ingested,” says Dr. Sylvia Melendez-Kliger, RD, founder of Hispanic Food Communications and a prominent member of the Grain Foods Foundation’s Scientific Advisory Board.

She further added, “Fiber also improves digestion, has been proven to lower cholesterol and has been linked to a reduction in various chronic conditions, including diabetes, cancer, and heart disease.”

And the best part is that cereals taste good. Just add some milk and fruits and there you have a healthy breakfast to start your morning with!

7. Eat Iron-Rich Foods

Iron helps your body convert essential nutrients into energy while also helps transport oxygen to your body’s cells, including your muscles. This, in return, increases your metabolism and burns more fat. Ultimately, transporting your body into a fat burning machine!

There are many different ways to get more iron in your diet. You can find iron in meats, poultry, fish, beans, and leafy green vegetables. You can also get iron from supplements, but it’s always best to get nutrients from food first. 

8. Stay Hydrated

Staying hydrated can help burn fat.

Maintaining a healthy weight requires adequate fluids. It moisturizes your body and is also required for metabolic activity because the human body is 70% water. It aids digestion, resulting in minimal weight gain and, as a result, no belly fat.

Jillian Michael, the developer of the Fitness App and a famous trainer, says, “Individual water requirements vary, so don’t stop drinking water until your pee starts to resemble lemonade. It is how you can tell if you’re getting enough water or are dehydrated.”

According to a study, drinking 1 pint (570 ml) of water before meals increases fullness, decreases appetite, and reduces the number of calories consumed. So, to go from being obese to being fit, you must drink plenty of water.

But how much water specifically? For men, you should aim to drink about 8 – 10 cups of water a day. However, you might need to drink more when you exercise since you will lose a lot of water through sweat.

Ultimately, staying hydrated will help burn more calories, suppress your appetite and boost your metabolism. All of which is necessary to transform your body into a fat burning machine!

9.  Eat Your Vegetables!

Undoubtedly, eating healthy is essential for maintaining a healthy weight. But did you know that certain vegetables can help enhance weight losst? That’s right, by incorporating these fat-burning vegetables into your diet, you can give your metabolism a boost and start shedding those unwanted pounds.

Some of the best weight loss vegetables include broccoli, spinach, kale, and brussels sprouts. These veggies are all high in nutrients and low in calories, making them ideal for anyone looking to lose weight. Broccoli, in particular, is rich in fiber and antioxidants, which are essential for proper digestion and metabolism. Spinach and kale are also excellent sources of vitamins and minerals, including iron and calcium. And Brussels sprouts contain a unique type of fiber that has been shown to promote weight loss. 

Yes I know. Broccoli and spinach isn’t something you’d look forward to in your next meal but what if i told you there are ways to make it taste better! Ever tried some healthy dips? Maybe turning it into a nice salad with some low fat cheese toppings and dressings? What I’m trying to say is that getting into shape doesn’t require eating boring, bland and untasteful foods. You can easily find brilliant recipes that make your food taste amazing and healthy!

10. Eat the Heat

Chili peppers may be used for much more than just adding spice to a dish. Their antioxidants can help reduce inflammation and protect your cells. 

Furthermore, a study shows that capsaicin, an antioxidant in chili peppers, may help with weight loss and maintenance. It achieves this by promoting fullness and avoiding overeating.

According to a study, capsaicin was found to increase fat oxidization and promote metabolism. In fact, consumption of capsicum has shown to increase metabolism levels by 20% for up to 2 hours. It’s also proven to decrease appetite.

Key Takeaway

You can make a few simple lifestyle changes to turn your body into a fat burning machine. The hardest part about losing weight is consistency and discipline. This means no cheat days no matter the situation! It’s easy to stay on a calorie deficit and exercise for a week or two weeks. But you need to continue this until you have achieved your goal and reached your ideal weight.

Follow these tips and a regular basis. Stay active, eat less calories, and get enough rest and I can guarantee you will lose weight!

As always, stay Fit & Healthy and I will see you guys’ next week!

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Hey, I'm Shalin

Welcome to Just Fit & Healthy. From the right nutrition to the best science based workouts, here is the one stop shop for ALL information. Let’s achieve goals together!

Shalin Anam

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