How To Burn Fat (Lose Weight Fast)

Effective weight loss means weight loss by reducing the amount of fat in the body - burning excess fat. However, attempts to lose weight on unbalanced or low-calorie diets often lead to the loss of muscle mass and fluid instead of the breakdown of fats, slow metabolism, deteriorating skin, hair, reduced body elasticity, mood swings, and depression. As a result, you do not achieve the desired result or your result is short-lived and insufficient. At the same time, there is a high risk of deteriorating health and well-being. 

Why is this happening? How to burn body fat? How to lose weight without harm to health and appearance?

Adipose tissue: varieties, functions, and features

Adipose tissue is primarily an "energy depot" of the body, created to expend energy in case of hunger or prolonged physical activity.

The protective function is performed mainly by subcutaneous adipose tissue, which is concentrated mainly in the abdomen, thighs, and chest. Subcutaneous fat protects against external mechanical influences, helps maintain a constant body temperature, participates in fat metabolism.

Another type of adipose tissue - visceral, located mainly in the abdominal cavity, "envelops" the internal organs. Visceral adipose tissue is a kind of endocrine organ - its cells produce hormones, enzymes, and biologically active substances that affect many processes in the body. 

A large amount of visceral fat has a negative impact on health, interferes with the normal functioning of internal organs: liver, spleen, kidneys, large blood vessels, leads to inflammatory processes in the body, and the development of many diseases.

One kilogram of fat contains about 8750 kcal. This high energy intensity explains why it is much more difficult to break down fat than muscle mass (1100 kcal per kg). A certain amount of adipose tissue is necessary for the normal functioning of the body. But with excessive calorie intake, fat cells accumulate excess fat, which can increase in size many times over. In this state, they are not able to fully perform their functions - reduces the production of enzymes that are necessary for efficient fat burning, metabolic processes are disrupted. 

How to activate the processes of fat burning in the body

To "start" the process of burning fat you need to reduce the caloric content of food and adequate exercise. But to break down fat cells, certain conditions are needed, so it is important to understand the processes occurring in the body. Energy deficiency primarily consumes glycogen, which accumulates in the liver and muscle tissue. Only after the reserves of this "fast fuel" begin to run out, it's time to break down fat cells. To reduce the amount of fat mass, it is necessary to create such conditions and calorie deficit that the body needs to burn fat. 

On the other hand, if to lose weight, you use diets with excessive calorie restriction, unbalanced in protein, fat, and carbohydrates, then the body creates extreme conditions. Then, instead of burning fat quickly, the body will begin to adapt to these conditions - to reduce the basic metabolism (which provides life) in order to maintain fat reserves as an energy reserve, and to obtain energy will consume muscle tissue proteins.

The weight loss strategy should be based on a scientific approach and use effective ways to affect the body and adipose tissue. Only then will you be able to burn fat effectively and gain the necessary weight loss without compromising your health and well-being. 

What exercises will help burn fat?

Intensive training lasting at least 20-30 minutes will help you start the process of burning fat. During this time, the body will use up glycogen and "begin" to receive energy from fat molecules.

What exercises will help you burn fat fast?

Aerobic exercise "burns" more calories during exercise. Strength training burns less fat in the process but gives a longer-lasting effect - speeds up your basic metabolism at rest. Therefore, it is good to combine different types of loads. This will help burn both subcutaneous and visceral fat.

Quite often the purpose of weight loss is to eliminate fat deposits in a particular problem area (on the sides, thighs, abdomen). Fat burning in the body is a complex process that cannot occur exclusively in any one area. But you can choose exercises aimed at working with the part of the body you need to increase the effectiveness of the impact on it. However, it is important to remember that the main role in the fight against fat deposits is played by dietary correction.

What should be the diet for fat burning?

To start the process of burning fat you need to create the necessary conditions, normalize calories and diet. But, as already mentioned, excessive calorie deficiency can lead to slow metabolism and loss of muscle mass. The calculation of the value of calorie reduction should be based on individual data: initial weight, age, health status, level of physical activity, etc.

The average recommendations are to reduce the daily caloric intake by 10-15%. But here you need to understand that it is very important to correctly determine the individual value of your caloric intake. If this value is calculated incorrectly, then the calculation of how much should be reduced caloric intake will be incorrect. 

No less important in the selection of diet nutritional composition of food - the balance of your diet. Your diet should meet the needs of your body for the main groups of nutrients. When compiling the menu, the ratio of the main groups is important: proteins, fats, carbohydrates, as well as vitamins and trace elements, it is important to properly combine foods, distribute them evenly in different meals, ensure the availability of products needed for effective weight loss and fat burning.

Thus, ensure the process of burning fat requires a sufficient amount of protein in the menu. Protein is needed to build muscle and new cells, and the body uses more energy to process it than carbohydrates and fats. The amount of protein in the diet is determined individually. The average rate without taking into account individual characteristics: at the rate of 1-1.2 grams of protein per kilogram of body weight. 

Another group of products that are important for activating the processes of fat burning - "healthy" fats - rich in polyunsaturated omega-3 fatty acids. Sources of omega-3 are fatty sea fish, linseed oil, walnuts, avocados. 

An excessive amount of fat in the body adversely affects all processes in the body, disturbed metabolism, and hormonal balance. To normalize these processes, it is necessary to understand the causes of weight problems, health analysis, and individual approach to the preparation of the diet. The diet should take into account age, gender, weight, health, body characteristics, psychological factors, eating habits - only then will it be truly effective and help you achieve the desired result.

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