There are countless trend diets, diet pills and meal replacements that claim to increase your fat burning. The vast majority of them lack documented research.
This article reviews the methods of increasing fat burning that have been documented through published clinical trials.
1. Calorie deficit:
Calorie deficit is the most important thing for your fat burning.
This means that calories in must be lower than calories out, over time.
Calories are another word for energy from food. The body needs energy from food to be able to function, survive and do physical activity. It can be described as follows:
Energy (calories) in is equal to calories used = body weight remains the same
Energy intake is higher than calories used = weight gain
Energy in is lower than energy used = weight loss
In order to lose weight and burn fat, it is therefore essential to burn more calories than what you put into the body through food.
2. Eat less by eating more often
Research has revealed a link between obesity and meal frequency.
This means that the heavier a person is, the less often they eat.
Here are some of the benefits of eating more often:
You avoid getting starving. This reduces the feeling of hunger, and you avoid overeating. If you get starving, it is easy to resort to very unhealthy food choices, such as pizza and soft drinks. This makes the calorie intake in the meal very high.
More opportunities to eat healthy, such as fruits and vegetables.
Studies show that a lower calorie intake is what creates fat burning. How many meals and how often you eat thus has no effect on weight loss when calorie intake is the same.
Still, there is good reason to believe that more small meals per day contribute to weight loss in the long run, because it results in a lower feeling of hunger and less overeating.
Focus on weight loss throughout the body
Fat burning occurs throughout the body, and not in selected areas.
So-called zone combustion or point combustion is a myth. There is no way to burn fat specifically on an area of the body, such as belly fat or butt fat.
Several studies confirm this (sources 2 and 3 ).
When you focus on fat burning and weight loss, you will burn fat all over your body. It is therefore natural that the area you put fat on last is the first place you lose fat.
Different people store fat differently, depending on age and genetics. Women at a younger age store a lot of fat around the hips. Around the menopause of 40-50 years, women will begin to store more fat around the abdomen.
4. Log food intake and physical activity
Those who want to burn fat and lose weight should have good control over how much they drink and eat each day. The best way to do this is through a logbook, either digitally or in a physical book.
One study revealed that logging food intake was very important for successful weight loss and fat burning. The participants who logged all calories for at least 5 days per week had a significantly higher fat burning, compared to those who did not keep a logbook (source 4 ).
Eat less sugar and simple carbohydrates
Sugar and simple carbohydrates are foods that have been processed and processed so that they contain fewer vitamins and minerals.
Sugar and simple carbohydrates are associated with weight gain and increased body fat, because they contain a lot of calories and little fiber. This gives a small degree of satiety.
Examples of simple carbohydrates are white bread, cereals and ready meals.
Instead, eat complex carbohydrates, such as oatmeal and quinoa .
6. More physical activity
Physical activity, slippery as running, leads to increased heart rate and calorie burning.
If you want to increase your fat burning, then you may want to include more physical activity in your daily routine.
Several studies have shown that running is an effective strategy for weight loss and fat burning (source: 5 and 6 ).
Examples of physical activity that contribute to increased calorie burning are cycling, running, rowing, swimming and dancing.
7. Sleep more
Very many studies have shown that those who sleep 5-6 hours per night have an increased probability of obesity.
Studies show that little sleep causes your metabolic metabolism to slow down and you burn less fat (source 7 ).
Therefore, make sure you have at least 7-8 hours of sleep per night. Several modern tools can measure the amount of sleep for you, such as heart rate monitors and Oura ring.
4 myths in fat burning:
Myth # 1: Some foods increase fat burning
The main reason why diet pills can work for some is the placebo effect. Many people are influenced by marketing and want the product to work for them.
Studies deny that they work (source 8 ).
There are still some foods and ingredients that can increase your fat burning, but the effect is marginal. Examples of this are coffee and caffeine. They may be able to help you lose 1-2 pounds at best.
Myth # 2: Trendy diets, such as low carb and fasting, increase metabolism
Exclusion strategies, such as the low-carb diet and periodic fasting, do not increase fat burning or weight loss.
Studies show that trend diets almost never work in the long run (source 9 )
Such diets can increase weight loss in the short term, because they remove excess water weight. In the long run, they have no effect.
Instead of following a trending diet, you should change your lifestyle and build long-term health habits.
Myth # 3: Fat makes you fat
Many people believe that fat from food will lead to extra body fat.
That is not correct.
As long as you have control over your calories and create a calorie deficit, fat will not make you fat.
The challenge with fats from food is that they are often added to fast foods that are processed and full of calories.
This means that a diet based on unhealthy foods full of fat, such as hamburgers, can make you fat. But not because of fat.
Myth # 4: "Eat less" is a good tip
In order to achieve lasting fat burning and weight loss, a change in lifestyle is necessary.
Telling someone that they only need to "eat less" to lose weight is therefore not good advice. It will only work in the short term and have little effect.
Those who follow these tips most often follow a trend diet or extreme diet that leads to temporary weight loss. The long-term effect is that the weight returns.
Conclusion:
It is important to know that fat burning is not a quick fix.
The best way to increase your fat burning is through calorie deficit and a healthy diet .
If you implement only some of the advice in this article, then you will find that your metabolic fat burning gets better and that your weight goes down.
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