The key to healthy weight reduction is balanced diet, strength training and enough vitamins. If you include a fat burner in your diet and follow these 6 tips, the results will come shortly.
What is a Fat Burner?
A fat burner is known as a nutritional supplement to help you lose weight. How does it work? The fat burner contains substances that start burning fat and metabolism and suppresses appetite. They can reduce fat absorption and increase weight loss and fat oxidation during exercise.
A fat burner stimulates hormonal response in the body, which starts to break down fats and use them as a source of energy.
Therefore, the main ingredient of most burners is caffeine, which will help you during the weight loss increase metabolism, so the body can use fat as source of energy. Caffeine also gives the body energy during training and helps to break down fatty acids.
There are four basic types of burners
- Fat burners without added stimulants, such as L-carnitine, CLA, chitosan, which are suitable for people sensitive to ingredients with a stimulating effect.
- Fat burners containing stimulants such as synephrine, caffeine, tyramine, green tea.
- Complex fat burners combine both types of burners into one product, containing additional additives such as vitamins, minerals and enzymes.
- Thermo burners that promote heat generation in the body and increase energy expenditure.
A fat burner is a good helper in weight loss, but you can not expect to do everything for you. If you do not follow a nutritionally balanced diet, you eat more calories than you burn and you do not want to exercise, no miracle will happen On the other hand, if you eat responsibly and exercise regularly, you can further enhance the effect of your fat burner. For tips on how to improve the effects of a burner, let’s look at the following lines.
1. Increase Protein Intake
Proteins are a natural thermogenic macronutrient. This means that the body consumes more energy to process the protein than to process fat or carbohydrates. The protein in the body works as a natural burner.
Proteins also help the body maintain muscle mass during diet. It is very useful because muscle mass supports burning calories. The more muscles you have, the more calories your body consumes. Muscles naturally speed up metabolism.
2. Start Strength Training
Power training is a kind of exercise in which you build muscle and strength. Move your limits and try to do one more repetition each time. Put your weight on and do not give up. Many people make the mistake of having a large number of repetitions with small weights if they want to burn fat. However, if you are training with low weights, you give your body a signal that you do not need more muscle mass, and therefore can use it as an energy source. Supplements such as BCAA, creatine or glutamine can help you build strength while burning fats.
3. Eat More Healthy Fats
It may seem counterproductive, but healthy fats can help you fight with body fat. Healthy fats help to grow muscle mass. Before the body breaks down the fat, it takes some time, so you will feel saturated for a longer time. You will relieve appetite and hunger.
Healthy fats include, for example, olive oil, fish, fish oil, avocado, nuts, and seeds.
4. Exclude Simple Carbohydrates From Your Diet
Lower intake of simple carbohydrates can improve effect of fat burner and can help you to lose fat. Simple carbohydrates have a higher glycemic index, which can cause blood sugar fluctuations and increased hunger. Studies have confirmed that a high-carbohydrate-intake food can cause growing abdominal fat. In contrast, a diet high in wholegrain products is associated with lower body mass index and waist circumference reduction. To maximize results, you should exclude refined carbohydrates from pasta, processed foods, white bread and breakfast cereals from your diet. Instead, include wholegrain bread, quina, buckwheat, barley or oats.
5. Increase the Iron Intake
Iron is a mineral that affects several functions in the body. Iron deficiency can affect thyroid health and secrete hormones that regulate metabolism. The fact is that the average person does not have enough iron in the diet. Women, children, infants, vegans and vegetarians are the most vulnerable groups of people with iron deficiency. This mineral is mainly in red meat, poultry, seafood, green leafy vegetables and beans.
6. Get More Sleep
Sleep is another factor that can affect your fat burners. Don’t you believe? Several studies have confirmed the association between sufficient sleep and weight loss. Sleep deprivation may also lead to changes in hormones that cause increased appetite, which in turn increases the risk of obesity. Sleep, which lasts at least 7 hours, has many benefits to the overall functioning of the body, the immune system and body weight. You should therefore take care of enough sleep every day. It is the best to set a regular sleep mode and reduce caffeine intake in the afternoon.