Fire up fat burning: 10 simple tips

With an active metabolism, you effectively stimulate fat burning and lose weight easier and faster – without ominous metabolism diets or fat burner supplements.  If your metabolism is only running on the back burner, additional kilos have an easy time “docking”. 

1. Forget about diets!

Diets all have one thing in common: they simply don’t work! One of the reasons for this is that the body sees the artificial calorie restriction as a famine and reduces the metabolism in order to save energy. It runs for months afterwards still on saving flame, even if the Diät is long past. One becomes listless, listless, ill-tempered. At the same time, mechanisms are set in motion that increase the desire to eat. If you really want to lose fat, you have to lull your body into a sense of security by eating your fill all the time.

A certain calorie deficit is however naturally nevertheless necessary, because in such a way the Abnehm 1×1 functions now times. Who takes in less than he consumes, takes off. Reduce your daily calorie amount around 200 to maximally 500 calories, in such a way you lose weight in a healthy measure. 

2. Protein stimulates fat burning

Remember: Protein is your new best friend on the way to your desired weight. Unlike fat and carbohydrates, protein-rich foods boost the metabolism instead of paralyzing it. This is because the body has to expend a lot of energy to digest protein and break it down into its constituent amino acids. Protein also makes you feel full for a long time, which means that cravings don’t stand a chance.

3. Drink green tea more often

Green tea is considered a real fat burner: According to a study by the German Institute of Human Nutrition in Potsdam, the polyphenol EGCG contained in tea ensures that less fat from food is absorbed through the intestines. In addition, it stimulates fat burning. Last but not least, green tea also increases the basal metabolic rate by stimulating the formation of heat (thermogenesis) in the body – this also causes fat cells to melt away.

4. Warm water boosts metabolism

Not only green tea pushes the fat burning, also pure water increases the metabolic performance. A study conducted by the Charité hospital in Berlin showed that drinking water at 22 degrees Celsius boosts the metabolism. With two liters daily one uses 200 calories additionally. It is to be still examined whether other temperatures have perhaps even stronger effects.

5. Avoid ravenous appetite

Unfortunately, the experts still disagree about when this is. Some believe you should eat five or more small meals every day so that blood sugar levels remain largely constant and cravings do not develop. Other experts believe that the blood sugar level must drop regularly so that the body attacks the energy of the fat depots in the first place. The truth probably lies in the middle. 

Neither should you allow cravings to occur on a regular basis nor should you constantly grind your jaws. In fact, it would be best to eat when you are hungry instead of sticking to rules.

6. Sleep more

If you get enough sleep, you will not only be fitter and more efficient in the morning, you will also burn more calories during the day. Chronic lack of sleep causes metabolism and energy metabolism to lose their natural rhythm. The result: a fluctuating insulin level, which promotes ravenous appetite. Who sleeps daily approximately 8 hours, prevents that.

The best fat burner foods

7. Endurance training burns a lot of fat

If your goal is to lose weight and get rid of fat, endurance sports, such as running, are ideal. Even better: combine endurance and strength training. Reason: Strength training releases relatively high levels of lactate, which slows down the utilization of free fatty acids. The share of energy supply shifts to the disadvantage of fat burning, the body burns more carbohydrates – even during a directly following endurance unit.

8. More muscles increase the basal metabolic rate

Endurance training is initially more effective to reduce fat reserves, but at the latest when you have made a start, you should also reach for dumbbells. Muscles not only give your appearance an attractive shape, they also have the advantage that they consume energy even when at rest. The same cannot be said about fat tissue. Your basal metabolic rate increases, you can eat more without gaining weight. So, go for the weights!

9. Use the afterburn effect

Every strength and endurance workout has a lasting effect on your energy balance: For up to 48 hours after a workout, your metabolism uses additional energy. This afterburn effect is more significant than it sounds at first, because the actual fat loss from your hip pads happens mainly in this time after the workout, less during the workout itself.

The longer and more intensive the training session, the greater the afterburn effect – and the more effective the fat loss.

If you want to use the afterburn effect even more effectively, you should demand as much muscle mass as possible during strength training. The thighs and back, for example, are well suited for this. Reason: The more muscle mass you use during training, the longer your metabolism maintains its higher level.

10. Train in a varied way

You will burn additional energy if you keep your circulation going with additional cardio units (treadmill, ergometer, rowing machine) during the breaks between two exercises during strength training. With the mix of aerobic and anaerobic training you challenge your body additionally. You burn more energy, and that’s the secret to losing weight: using more energy than you give your body through food.

9 filling foods that help you lose weight

To lose weight in the long term and in a healthy way, you need to turn two screws: More exercise and the right diet. The more you move in everyday life, the more your metabolism gets going. Without sports even the best diet is useless. Here’s how to rev up your metabolism and effectively fire up the fat burning process.