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15 Tips to Burn Fat
You’ve tried nearly everything from different exercise routines to staying off junk food . But you still find it hard to lose those few extra inches of flab. Here are some tips that will help you burn fat. Include these tips in your routine and watch the inches melt away.
Include good fats in your diet: Good fats or healthy fats are Omega 3 fatty acids. These are found in foods like walnuts, oily fish and flax seeds. Not only do they increase your attention span and improve your memory, “they satiate you and improve your insulin sensitivity ie they improve ability to lower blood sugar levels with insulin among diabetics,” says Ishi Khosla, a Delhi-based clinical nutritionist and director of Whole Foods India. Feeling satiated will help you control portions and eventually help you lose weight.
Include fibre in your diet: Another way of burning fat is to include more fibre in your diet. “Fibre found in whole grains, millets, fruits and vegetables will help you be calm and help regulate your bowels,” says leading holistic health guru Mickey Mehta. Constipation could be a reason for bloating and could make your body resist fat loss.
De-stress yourself: Make meditation a part of your everyday routine. Do breathing exercises. Take some time out for yourself – do whatever it takes to de-stress yourself. Stress can come in the way of weight loss as it increases your chances of stress-eating. “De-stressing yourself will also improve your immunity, reflexes and alertness,” says Mickey.
Get more vitamin D: According to Ishi, lack of the sunshine vitamin could prevent you from losing weight too. It is said to have a beneficial effect on weight management. So go out every morning and get some sunshine and fresh air. You can choose from many activities like running, cycling, walking or playing a sport.
Get enough sleep: You may find it surprising, but lack of sleep is another major cause of weight gain. “Going to bed earlier and rising earlier will leave you feeling refreshed and less stressed too,” says Mickey. Not to forget the glowing skin and glossy hair you’ll get.
Include more calcium in your diet: Calcium deficiency could slow down your metabolism. “Increasing your intake of calcium could substantially reduce your risk of obesity,” says Ishi. So drink more milk and eat more fat free yogurt, cottage cheese etc.
Eat a large breakfast: Begin your day with a large portion of healthy breakfast. Those who eat a satiating meal at the start of the day are most likely to have a higher metabolism rate and lose weight than those who don’t. So top up your usual breakfast with fruits, vegetable juice and/or nuts.
Eat small meals throughout the day: If you start the day with a king-size breakfast it is less likely that you will binge through the day. “But beware of emotional and stress eating and opt for small healthy meals instead of eating large portions at one go,” says Mickey. This keeps your metabolism rate high and helps you burn more fat.
Drink more tea/coffee: Now we don’t want you to go overboard with tea and coffee, but caffeine in coffee and catechins in tea are said to increase your metabolism. You could also sip on green/herbal teas for the same effect.
Include breathing exercises in your routine: Breathing exercises like kapaalbhati and pranayam relieve you of stress, tension and anxiety. This in turn helps your body burn more fat. Also breathing exercises are a great way to tone your abdominal muscles.
Eat more fruits: “Phytochemicals present in fruits and vegetables are said to aid fat loss as they help in breakdown of fat in fat cells,” says Ishi. So eat a few portions of fruits and vegetables during the day. They are low on calories too.
Keep yourself active through the day: It may not always be possible to get some physical exercise everyday. “But keeping yourself active through the day will help,” Mickey advises. Little things like taking the stairs instead of the elevators, getting off the bus a stop before yours and walking the remaining distance, doing stretches or going for short walks when you take breaks at work will all contribute to weight loss.
Plan your day in advance: Planning your day the previous night or first thing in the morning will leave you with some extra time at the end of the day. Use the time for a quick walk/run around the block. Or break your day in such a way that you get time to exercise in middle of the day. Keep spare workout clothes at work and use the break time to hit the office gym. Even 20 minutes of physical exercise everyday makes a difference.
Drink a lot of water: H2O is the best drink you can have if you want to lose weight. Drinking up to a litre of water everyday increases your metabolism and helps you burn off that stubborn flab.
Eat the heat: Eating spicy food can also get your metabolism rate up. So spice up your food as and when you can to awaken your nervous system that helps you fight fat.
Other than following all these it is important to have a positive attitude towards everything and you will definitely reap positive results.
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