Whoever knows how to burn fat without knowing the reasons for its formation in the first place is like trying to fill a perforated vessel.
As you can see, there are a good number of articles that offer the best ways to lose weight, how to lose 10 kilos in a month and so on. This article is not one of them.
You and I in this article will deal with fat as an enemy. We will learn about it, what are the reasons for its emergence, and we will see how to get rid of it scientifically forever and without return.
What is fat?
Fat is one of the essential components of the body, and we can not do without it completely.
According to the American Council on Exercise, “Men need at least 2-5% and women need 10-13% of total body fat.”
Although the word “fat” is widely used to describe all body fat, there are different types of fat. Some of them are harmful and may cause many diseases and others are essential for your health.
Types of fats
1- White fat: “The kind you're trying to fight.”
It consists of large white cells that are stored under the skin or around organs in the abdomen, arms, buttocks, and thighs. These fat cells are the body's way of storing energy for later use.
2. Brown fat: “The kind we are born with.”
It is a type of fat mainly found in children, and some adults still retain a very small amount of brown fat, usually in the neck and shoulders.
This type of fat burns its fatty acids to keep you warm.
We can divide fat according to the areas formed in the body as follows.
Subcutaneous fat: The majority of our body fat is under the skin. It is the fat that puts pressure on the arms, abdomen, thighs and buttocks.
Visceral fat: Also known as "belly fat," is the white fat that is stored in the abdomen and around all of your major organs, such as the liver, kidneys, pancreas, intestines, and heart.
How does fat arise?
Fat is formed in the body according to a somewhat complex biological process and can be simply summarized in several key points.
When nutrients are ingested, they are broken down in the small intestine into the bloodstream, and this process causes the level of glucose ("sugar") to increase.
The pancreas monitors the level of sugar in the blood, and when it notices this increase, it produces a hormone called insulin.
The insulin released in the bloodstream signals the muscle cells and other cells in our body to take up glucose from the blood to reduce the level of sugar in the blood.
These cells receive the message — thanks to insulin receptors built into the cell membrane — and take up glucose from the blood for energy.
When cells use up all the energy they need, insulin signals the liver to take up glucose and store it as a starch called glycogen.
When glycogen stores are full, fat production is stimulated.
In other words, body fat is stored when there is an excess of calories.
How to burn fat?
The human body is very intelligent and you may have noticed that in the way it stores fat, to use it again as an energy source in times of scarcity and nutrient scarcity.
What really impresses me is the degree to which the body adheres to fat, and is an ally against you.
To understand what I mean, read the points below to understand how burning fat is not easy.
1- Fats are not the body's preferred sources of energy.
There is a good reason why the body stores energy as fat, as one gram of fat produces 9 calories, compared to carbohydrates (which produce 4 calories per gram).
On the other hand, burning fat requires more effort, so the body prefers to rely first on carbohydrates as a source of energy, and then begins to break down fats.
2- It is difficult to burn fat compared to storing it.
Although one liter of Pepsi contains about 500 calories, to burn those 500 calories you need to run an estimated distance of 5 miles.
This is exactly what I mean, that burning fat is much more difficult than eating it.
3- Fat burning is affected by metabolism.
We all burn fat at slightly different rates. Some people have faster metabolic rates than others, but since you are looking at how to burn fat, you are not one of them.
And you can not rely on it to burn fat.
4- Adaptation of the body in periods of food scarcity
This is related to the previous point, you not only have a slow metabolic rate but it also gets slower when you are trying to lose weight.
Our bodies are programmed to sense a lack of food. As a defensive move, the body slows down the metabolism.
A lower BMI means fewer calories are burned over time. This is one of the reasons why it is often difficult to lose weight.
Despite all of the above, we can still burn fat!!
You may have noticed that how you burn fat depends on two main factors.
Reducing the proportion of calories to put the body in a calorie deficit, and avoid the formation of new fats.
Stimulating the body to burn the fat that is already present and use it as a source of energy.
Therefore, we will divide this task into two parts, one no less important than the other. Firstly, nutrition, secondly, exercise.
How to burn fat by improving nutrition
The goal of improving nutrition here is to put the body in a calorie deficit by reducing its consumption. This step increases the effectiveness of the exercises as it makes the body begin to break down and burn fat in order to produce the energy needed for training.
Weight loss diet
A common assumption is that a diet high in fat is what causes a person to have a lot of body fat, and this is only partially true.
Because refined and processed foods that are high in carbohydrates and low in fiber can cause weight gain, too.
In terms of weight gain or loss, the total number of calories you eat versus the calories you burn each day is what matters. And not whether those calories are from fat, carbs, or protein.
Therefore, a healthy diet is more effective, provided that the amount of calories consumed is less than the amount required to complete the tasks of your day, and your training.
Experts and researchers recommend that the ratios of the three essential nutrients in a fat-burning diet be as follows.
Eat more protein. Adding protein-rich foods to your diet is an effective way to reduce your appetite and burn more fat.
It reduces your appetite because it takes time to digest, so food stays in your stomach for longer.
Protein releases many satiety hormones. Including cholecystokinin, a hormone useful for fighting hunger.
Protein has a higher thermogenic effect, so your body needs more energy to digest protein than carbohydrates or fats.
Reducing your intake of carbohydrates - especially sugar and starches - when trying to lose fat will help a lot.
As I mentioned above, carbohydrates are the body's preferred source of energy, and as long as they are present, your body will stop burning fat. In the worst case, new fat will form.
But remember that not all carbohydrates are harmful and some can help you burn fat, especially if you are trying to burn fat while building muscle.
Just make sure that those carbs come from sources like oats, whole grains, and fiber-rich vegetables.
The timing of eating carbohydrates is also important, and according to research, the best time to eat them is in the morning, and in a meal before exercise to provide you with energy during training.
Eating enough healthy fats helps you lose fat and build muscle.
Yes, what you read is correct and there are two main reasons why the right fats are an essential component of any effective diet.
Healthy fats have many benefits, including “stimulating the production of essential hormones for the body, maintaining heart health, and producing enzymes necessary for some vital processes.
Fats take a while to digest and can help slow stomach emptying, reducing appetite and fighting hunger (study).
Just make sure you eat good sources of healthy fats like nuts, olive oil, coconut oil, and avocado.
However, keep in mind that healthy fats are still high in calories, so you should eat a moderate amount.
Studies recommend that a moderate amount of healthy fats is 0.5 grams per kilogram, and it is best not to eat it before exercise as your body takes longer to digest fats, which can leave you feeling sluggish.
How to burn fat with strength exercises
Strength training is one of the best ways to burn fat and improve your appearance.
Why should you use strength exercises to burn fat??
1- Stimulating fat burning after exercise
Studies show that resistance exercises stimulate fat burning not only during exercise, but also after completing the training session for up to 39 hours.
In a study, the effectiveness of strength exercises in burning fat during the rest period was proven by 7%. "Source"
2- Gaining or maintaining muscle
Strength training can maintain muscle mass while burning fat, and sometimes you can even gain and build muscle.
3- Fight against the adaptation of the body
As we mentioned that your body adapts to periods of food scarcity and lowers your metabolism, strength training is the answer.
In a study of 78 people with a slow metabolism, strength training reduced visceral fat (the belly fat, which surrounds internal organs). "Source"
4- Start incentive
In a study, strength training showed its ability to significantly reduce the proportion of carbohydrates and water in the body. Which in turn can be considered a strong motivator in the beginning.
Cardio exercises to burn fat
Cardio exercises are one of the most effective exercises in burning fat quickly, and they have many benefits in improving general health and strengthening the heart.
What concerns us now are cardio exercises that target fat burning as a primary goal, or the so-called high-intensity exercise “HIIT”. Which is the best type of cardio to burn fat.
The HIIT method is based on alternating between short, high-intensity periods and relatively longer periods, but at a lower intensity.
A study by scientists at the University of Western Ontario gives us insight into its effectiveness. The study consisted of 10 men and 10 women who exercised 3 days a week and divided into two groups.
The first group does 4 sets “30-60 seconds of running at full speed in each set” with rest periods of 4-6 minutes between sets.
The second group is run on a treadmill for a period ranging from “30 to 60 minutes” with about 60 percent of their training load.
The result: After 6 weeks of follow-up, the first group was found to have lost “significantly” more fat than the control group.
Why HIIT is better at burning fat than moderate intensity cardio
Increasing the metabolic rate up to 24 hours after exercise, in other words, the burning of oxygen in the muscle remains for longer periods, which results in burning excess fat.
Improve muscle insulin sensitivity.
Higher levels of muscle fat oxidation.
An increase in levels of growth hormone (which aids in fat loss) and levels of catecholamines (chemicals your body produces to help burn fat).
An example of high-intensity cardio exercises that you can do at home
Free running - or running in place:
Warm up first for 30 seconds.
Run as fast as you can for one minute.
Walk slowly for 3 minutes to "catch your breath".
Repeat the process for 4 sets.
If you do this exercise 3 or 4 times a day, you will see a noticeable loss in your body weight.
The body stores the extra calories as fat.
How to burn fat depends on two main factors.
Putting the body in a calorie deficit.
Stimulating the body with exercises to burn fat and get energy.
Eat more protein, cut down on carbohydrates, and don't lose out on the benefits of healthy fats
Combine strength training and cardio for best results.
High intensity cardio is the best way to burn fat.