How Can You Burn More Fat?

The human body stores fat in order to keep the body insulated and in order to store energy. How much fat your body stores can depend on a number of factors, such as your age, genes, hormones and lifestyle. 

Excess fat can cause health implications such as heart attacks, high blood pressure, cancer and mental health issues such as depression. Therefore it is not uncommon for people to want to explore a number of ways to burn fat in order to lead a more active and healthy lifestyle. In order to burn fat, the body must be consuming fewer calories than it is burning (Calorie Deficit). Entering into a deficit for a sustained period of time will cause the body to use fat stores for energy.

Calorie Deficit

Recommended calorie deficits can depend on a number of factors, such as a person’s lifestyle and age. It is important that when dieting for fat loss and looking to enter into a calorie deficit for a long period of time, that a person does not go into a too low deficit, this will likely cause the person to feel rundown and unwell. 

A general starting point that is considered healthy and sustainable is a deficit of 500 calories per day. A tool that is often used for this is a calorie calculator, this is used to see what the maintenance calories for an individual are in order to function day to day as well as calories required for a surplus or deficit, depending on what is required. 

The different methods to achieve this deficit and therefore burn fat are shown below.

Fat Burning Methods

Exercise 

A more active lifestyle and exercising on a regular basis will require more energy. Therefore, the more calories you burn which will in turn directly target the body’s fat stores. All forms of exercise require energy and therefore the consumption of calories. However more strenuous exercise, typically endurance and high-intensity exercises are likely to require more energy expenditure and therefore will be better suited for burning fat.

Diet 

Eating a healthy, more balanced diet will assist with burning fat. This is best achieved by making sure that calories consumed are from foods that are less calorie dense and are considered to be high volume, therefore helping the body to feel full. Foods that are good sources of fibre, such as vegetables, fruits and whole grains all contain are all less calorie-dense.

Supplements 

Dietary supplements re oftenly combined with regular exercise and a balanced diet to acheive optimal results. Fat burners will target the body systems in a number of ways, they can help reduce a person’s appetite. This means that they will want to consume less food whilst increasing the body’s person’s metabolism. This results in a potential greater calorie deficit. When choosing to begin supplementing with fat burners, it is recoemmended to seek medical guidance and be aware of the recommended dosage. Over exceeding the dosage can result in discomforts such as feeling uneasy throughout the day, a faster heart rate or diarrhoea.

Sources

https://www.verywellfit.com/body-into-fat-burning-machine-1231548

https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible

https://www.healthline.com/health/do-fat-burners-work

HIIT Training 101

HIIT Training High-intensity interval training (HIIT) is a form of exercise performed in short bursts with periods of rest between intense energy expenditure. Due to the heavy workload and strain…