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Learn the best ways to burn fat



Although there are many products and supplements that claim to help burn fat, in reality they cause many health damages, so it is advised to avoid using them, as they can cause serious side effects at times, and most of these products It is not under the control of the Food and Drug Administration, and that the best way to lose fat burning is by eating less calories than a person burns, in addition to exercising.

The best ways to burn fat:
There are some ways that can accelerate the burning of body fat and weight loss, by following a healthy lifestyle, and we mention these methods:
Doing exercise:
It is like exercising weightlifting exercises, as strength exercises help to tighten muscles, increase their size and strength, and they also have a big role in burning fat, especially those that surround the organs of the body. One study has shown that practicing resistance exercises, for a period of 10 weeks, can Reduces body fat by 1.8 kg, contributes to maintaining muscle health and increasing the number of calories that the body burns at rest by 7%.

 Increased consumption of high-quality protein for 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 a person's calories during the day, Many studies have observed an increase in protein intake linked to reducing the risk of fat accumulation in the abdominal area, and a study also indicated that a high protein diet prevents loss of muscle mass, maintains metabolism speed, and burns body fat while following diets to reduce Zen.

 Get enough and comfortable sleep:
 As one of the studies conducted on women noted that sleeping for 5 hours a day helps increase the chances of weight gain compared to women who slept 7 hours or more per day, and another study found that sleep for 7 hours in women increases the possibility Reducing weight by 33%, possibly due to lack of sleep affecting the hormones of hunger, and leading to increased appetite, which increases the risk of obesity.

 Add vinegar to the diet:
As it can be added to sauces and salads, which helps reduce appetite and the number of calories consumed at a rate of 275 calories per day, as it contributes to controlling blood sugar levels, in addition to its benefits to the heart, and one study indicated that consumption of a spoon to Two tablespoons of vinegar per day for 12 weeks, reduces weight, reduces fat accumulation in the abdominal area, and reduces waist circumference.

Eat healthy fats:
They are like coconut oil, avocado, and seeds, which prevent weight gain, due to the fact that fats take longer than others when digested, which reduces hunger and appetite, as one study indicated that the rich Mediterranean diet Healthy fats, such as olive oil, and nuts, are associated with lowering the risk of weight gain, compared to low-fat diets, but it is worth noting that these fats are rich in calories so they should be consumed in moderation.

Increase fiber intake:
  One study showed, "Increasing fiber intake by 14 grams per day and over a period of four months contributed to reducing the number of calories consumed by 10%, in addition to helping to lose weight by 2 kilograms. Soluble fiber absorbs water when ingested and moves Through the digestive system, which increases the feeling of satiety, reduces appetite, and can reduce the accumulation of fat. "And foods rich in fiber include vegetables, fruits, legumes, whole grains, nuts and seeds.

Aerobic exercise:
It includes any exercise that increases the heart rate, such as running, swimming, or walking, and is considered one of the most effective ways to increase the body's burning of fats, as one study indicated that increasing the exercise of these exercises increases the burning of accumulated fat in an area Abdominal, these exercises are recommended for a period of approximately 20-40 minutes per day, and exercise of medium and high intensity is 150-300 minutes per week.
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