The best way to burn fat:
obesity
Known as obesity as the accumulation of fat in the body abnormally excessive, posing a threat to human health; It is considered one of the most important factors that increase the likelihood of many diseases; Such as diabetes , cardiovascular diseases, cancer, and others, and it can be determined whether a person is obese or not in several ways, such as: measuring the body mass index ( BMI ) , which is calculated by dividing a person's weight in kilograms by the square of his height in metres, where a person with a BMI of 25 or more is classified as overweight , and a person whose BMI exceeds 30 is considered obese. [1]
Burn fat
Although there are many products and nutritional supplements that claim to help burn fat, in fact they cause many health damages, and therefore it is advised to avoid their use; As it can cause serious side effects sometimes, and most of these products are not subject to the control of the Food and Drug Administration (in English: FDA), and it is worth noting that the best way to lose fat burning is by eating fewer calories than the amount you consume The person burns it, in addition to exercising. [2]
Fat burning methods
There are some ways that may accelerate the burning of fat in the body, and lose weight , by following a healthy lifestyle, and we mention among these methods the following: [3]
Doing exercise: such as weight lifting exercises; Since the exercises force ( in English: Strength training) is working to tighten the muscles, increase the size and strength, they also have a major role in fat burning, especially those that surround the members of the body ( in English: Visceral fat), one study showed that the practice of resistance exercises ( Resistance training) for 10 weeks, can reduce body fat by 1.8 kilograms, contribute to maintaining muscle health and increase the number of calories the body burns at rest by 7%.
Increasing the consumption of high-quality protein in the diet: such as meat, seafood, eggs, legumes , and milk products, as adding one serving of high-quality protein to the diet is an effective way to reduce appetite and increase the feeling of satiety, and eating proteins helps reduce The number of calories that a person eats during the day, and many studies have noted the association of increased protein intake , with a reduced risk of accumulation of fat in the abdominal area, and a study also indicated that a high-protein diet prevents the loss of muscle mass, maintains the speed of metabolism, and burns fat in the body. While following weight loss diets.
Get enough and comfortable sleep: One study on women noted that sleeping for 5 hours a day increased the chances of weight gain compared to women who slept 7 or more hours a day, and another study found that sleeping for 7 hours In women, it increases the likelihood of losing weight by 33%, and this may be because lack of sleep affects hunger hormones, and leads to an increase in appetite, which increases the risk of obesity.
Adding vinegar to the diet: It can be added to sauces and salads, which helps reduce appetite, and the number of calories eaten at a rate of 275 calories per day, and it also contributes to controlling blood sugar levels, in addition to its benefits for the heart, and one study indicated Consuming one to two tablespoons of vinegar daily for 12 weeks, reduces weight, reduces the accumulation of fat in the abdominal area, and reduces the waist circumference.
Eating healthy fats: such as coconut oil, avocado, and seeds, which prevent weight gain , due to the fact that fats take longer than others to digest, which reduces hunger and appetite, and one study indicated that the Mediterranean diet Medium-sized foods rich in healthy fats, such as olive oil and nuts, are associated with a lower risk of weight gain, compared to diets low in fat, but it should be noted that these fats are high in calories, so they should be eaten in moderation.
Increasing fiber intake: one study showed that increasing fiber intake by 14 grams per day over a period of four months, contributed to reducing the number of calories eaten by 10%, in addition to helping to lose weight by 2 kilograms; Soluble fibers absorb water when ingested and move through the digestive system, which increases the feeling of satiety, reduces appetite, and can reduce the accumulation of fat. Foods rich in fiber include:
vegetables and fruits.
legumes;
Whole grains.
Nuts and seeds.
Reducing the intake of refined carbohydrates (in English: Refined carbs): such as baked goods, processed foods, pasta, and white bread, from which the bran of grains is removed during the processing and production stages, which causes a loss of fiber, and many other nutrients. It can be said that refined carbohydrates have a high glycemic index, which means that they raise blood sugar levels quickly as soon as they are eaten, and then decrease quickly as well, which stimulates the feeling of hunger, and is associated with an increase in the accumulation of fat in the body. Abdominal area, so it is recommended to eat whole grains instead of refined carbohydrates.
Aerobic exercise: which includes any exercise that increases the heart rate, such as jogging, swimming, or walking, and is one of the most effective ways to increase the body's burning of fat, as one study indicated that increasing the exercise of these Exercise, increases the burning of fat accumulated in the abdominal area, and it is recommended to practice these exercises for approximately 20-40 minutes per day, and exercise of moderate and high intensity at a rate of 150-300 minutes per week.
Weight loss supplements
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