Contents
Steps to burn body fat
Doing exercises
The most effective way to increase metabolism in the body and burn a greater percentage of calories is to exercise and strength training in particular, so it is recommended to add exercise to your daily lifestyle. [1]
Follow a healthy diet
There are many tips that you should pay attention to when you want to burn body fat, the most important of which are:
- Eat some foods and drinks that increase the metabolism rate and reduce the percentage of fat in the body. These foods and drinks include: [2]
- Fish: Fatty fish such as salmon, herring and sardines contain omega-3 fatty acids that help burn body fats . A study was conducted on 44 adults who took fish oil supplements, and it was found that the percentage of the hormone associated with their fat storage decreased, so about 100 must be consumed. Grams of fatty fish twice a week.
- Coffee: Research has shown that the caffeine in coffee increases the metabolism rate by (3-13)% depending on the amount consumed and the individual response, for example, if a group of people takes 100 mg of caffeine every two hours for 12 hours, this leads to a burning of about 150 calories Calories burned in adults who are not overweight, while 79 calories are burned in obese adults.
- Eggs: Breakfast over eggs reduces the feeling of hunger in people who are obese or obese, as it is a rich source of protein, and increases the metabolism rate by about (20-35)%, so it is preferable to eat three eggs per week.
- Apple cider vinegar: Apple cider vinegar reduces blood sugar and insulin levels in diabetics, and increases fat burning because it contains acetic acid, and to benefit from it, you can put a teaspoon of apple cider vinegar in a cup of water, then drink the mixture daily.
- Drink enough water, as drinking two liters of water helps to burn about 100 additional calories per day, or about 700 calories per week. [1]
- Eat breakfast, as some research has shown that when people skip breakfast, they tend to eat a greater percentage of calories during the day, and other studies have indicated that skipping breakfast is closely related to an increase in the body mass index of adolescents, so breakfast is considered a Important lifestyles to get rid of body fat . [1]
Fat burning process
The body stores the fat in the adipose tissue, so that it can only be used when the body feels a lack of energy, as the fat cells interact to provide the body with energy, then the triglycerides are broken down by an enzyme inside the fatty substances, and compounds such as fatty acids and glycerol are released in the bloodstream, which prompts cells that lack energy to take compounds and convert them into energy, carbon dioxide and water. [3] It is worth noting that the body converts fats into usable energy in muscles and other tissues through complex metabolic processes, while Water and carbon dioxide are eliminated in the urine and sweat or exhaled from the lungs. [4]
References
- ^ A b T Vanya Magee, ( MPH ) , the RD (11-5-2007), "8 Ways To Fight the Burn Calories And Fat" , the www.webmd.com , 1,3 . Page, Retrieved 5-4-2018. Edited.
- ↑ Franziska Spritzler, RD, CDE (12-6-2017), "12 Healthy Foods That Help You Burn Fat" , www.healthline.com , Retrieved 5-4-2018. Edited.
- ↑ ANDREA CESPEDES (18-7-2017), "How Does Your Body Burn Fat?" , Www.livestrong.com , Retrieved 5-4-2018. Edited.
- ↑ Edward R. Laskowski. (16-12-2017), "When you lose weight, where does the lost body fat go?" , Www.mayoclinic.org , Retrieved 5-4-2018. Edited.
