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How to burn fat while maintaining your health


How to burn fat while maintaining your health

Cruel, short-term diets that promise rapid weight loss are tempting, but they're far from a healthy choice.

These diets that leave you hungry or prevent you from eating certain food groups may actually help you lose weight, but you lose muscle mass and water in your body instead of burning fat. It can also negatively affect your health, especially as it causes a deficiency of important vitamins and minerals

. According to the above, it is recommended to take real steps to burn fat instead of using regimens that cause you to lose muscle mass, to keep your body healthy and lose weight instead of following a strict diet that affects your health negatively.


Change your eating habits

Reduce the amount of calories you get. Our bodies lose weight when we burn more calories than we take in, so a person gains weight if they eat a lot and don't move as much. That's why the first step to losing weight is to eat food with fewer calories. You should keep track of how many calories you eat each day by writing down the number of calories in all the foods and drinks you eat

. For foods that do not have calorie data, use our online calorie database to find out how many calories everything you eat contains.

Half a kilogram of fat contains 3,500 calories.

 So if you want to lose half a kilogram of fat each week, you should cut 500 calories less than your body needs to maintain your current weight.

Control the amounts you eat.

 Food is served in restaurants or even at home in larger quantities than it should be. When you eat a lot of food, the body turns it into fat and stores it for the future. If you have to eat food that does not have calorie information on it, look online and in health references for calorie information for that food, to ensure you know the correct amount to eat.


Use a kitchen scale and measuring cups to make the portions you eat fit how much you should be eating.

Restaurants can fool you into this because they often serve large meals on large plates

. Some restaurants provide some nutritional information about the foods they serve on their websites. So try to know in advance the calories of each food so that the meal does not exceed 500 to 600 calories.

Always remember that you don't have to eat the whole plate, eat half of the plate to reach the number of calories needed and then ask the waiter to put the rest in a box for you to take home with you to eat later.


Some restaurants serve lighter meals specifically for dieters or serve plates full or half size, so ask for lighter plates or small portions if possible.

Eat healthy fats and reduce your intake of unhealthy fats.

 The types of fats you eat can affect your body's choice to store or burn those fats. Healthy fats like unsaturated oils should be the number one source of fat in your diet, so cook with olive or canola oil instead of butter or ghee. Nuts, seeds, avocado, fish, and natural peanut butter are sources of healthy fats

. Don't eat any food with saturated fat or labeled "partially hydrogenated" because you should stay away from saturated fat as much as possible and reduce your intake to less than 10% of your total calories.

If you want to calculate the total calories for saturated fat, multiply the number of grams by nine. If a food containing saturated fat weighs 5 grams, then it contains 45 calories from saturated fat.

Divide those calories by the number of calories you eat in a day and then multiply the number by 100. The final result should be less than 10.

Reduce or eliminate processed foods. Processed foods go through the manufacturing process and are then packaged in cans, tins, or bags. Often (but not always) these foods have more fat, sugar

 and salt, which will prevent you from losing weight. Also, these foods lack the nutrients found in natural foods. Therefore, try to reduce the intake of processed foods in your diet by reducing two or three types of processed foods per day and replacing them with natural foods such as fruits, vegetables, nuts and seeds.

A food that goes through a lot of processing can be an indication that it contains a lot of preservatives and other unhealthy qualities at all.

But not every food that has been packaged or has gone through some stages of processing is harmful, because there are packaged but healthy foods like frozen vegetables or fruit as well as frozen fish and popcorn.

Be aware that there are unpackaged foods that are still unhealthy foods. Remember that a piece of chocolate brownie is still a high-calorie brownie, even if it is baked from organic or natural ingredients.

Avoid shopping in the supermarket aisles and try to shop on the edge of the supermarket where there are fresh vegetables and fruits, water, dairy, meat, fish and baked goods. When you turn to the aisles, choose foods that have not gone through many stages of processing, such as the frozen fruit and vegetable aisle.

Prepare large meals from scratch in advance, divide them into small portions and store them in the freezer to eat throughout the week. Soups made from many types of vegetables are a great choice for freezing.

Read the product information to avoid foods with more than three ingredients because if they are more than that, they may have gone through a lot of processing stages.

Eat plenty of fiber.

Fiber is a carbohydrate that our bodies cannot digest easily, and it has many health benefits as it keeps the gut healthy and keeps you feeling full for longer so you don't overeat. Fiber is found in whole grains, fruits, vegetables, seeds and nuts, so make sure to get 25 to 30 grams of fiber each day plus plenty of water.

High-fiber fruits include blackberries, blackberries, mangoes, and guavas.
Fiber-rich vegetables include peas, lentils, artichokes and broccoli.

Drink more water.

Water plays an important role in controlling one's weight because it helps to get rid of waste products that result from the process of food conversion, making this process go faster to burn fat faster. Water also keeps you feeling full so you don't overeat. Therefore, men should drink up to 3 liters of water (13 cups) each day, while women need 2.2 liters (9 cups) each day.

You may also need to drink more water if you do intense exercise or cardio during the day, or if you live in a hot area.

Eat many small meals during the day. Eat six small meals instead of three large meals during the day, because the body can digest small quantities better, causing it to store less excess food as fat. This also regulates the level of sugar in the blood and enhances the absorption of vitamins and iron.

 Make sure you eat small, healthy meals that consist of healthy, natural foods rather than processed foods. You can divide your meals as follows:

Meal one (8 am): one banana with half a cup of oats.

Meal 2 (10 a.m.): A smoothie consisting of one cup of spinach, four medium strawberries, a third of a cup of blackberries, a tablespoon of flaxseed, and one cup of unsweetened almond milk.
The third meal (12 noon): a slice of whole wheat toast with a boiled egg and a quarter cup of mashed avocado.

Meal four (3:00 p.m.): A cup of green salad with ½ cup of avocado, ¼ cup of goat cheese, and 2 tablespoons of sunflower seeds with balsamic vinaigrette.
Meal 5 (5 pm): 115g of baked chicken with a side dish of green beans and ½ cup of brown rice.

Meal 6 (7 p.m.): ½ cup of cooked quinoa with steamed mushrooms and peppers.

Change your lifestyle

 Exercise plays a very important role in losing weight and increasing the amount of fat your body burns. Therefore, if you want to achieve the best results in burning fat, you should start exercising for at least two and a half hours per week, and then add to this rate an additional half hour each week

. Also, the best way to burn fat is to combine weight lifting with strict cardio exercises. Try following the following four-week exercise schedule:

Sundays: Week 1 - 45 minutes of cardio. Week Two - 45 minutes of cardio. Week 3 - 60 minutes of cardio. Week 4 - 60 minutes of cardio.
Mondays are off for four weeks.

Tuesdays: Week 1 - 30 minutes upper-body strength training. Week Two - 45 minutes upper-body strength training. Week 3 - 45 minutes upper-body strength training. Week 4 - 60 minutes upper-body strength training.

Wednesdays are off for four weeks.

Thursdays: Week 1 - 45 minutes of cardio. Week Two - 45 minutes of cardio. Week 3 - 60 minutes of cardio. Week 4 - 60 minutes of cardio.

Fridays are off for four weeks.

Saturdays: Week One - 30 minutes of lower-body strength training. Week Two - 45 minutes of lower-body strength training. Week 3 - 45 minutes of lower-body strength training. Week 4 - 60 minutes of lower-body strength training.

Add strength training with your regular exercises.

 Strength training is a great way to increase muscle mass and burn fat at the same time. You can do strength training with dumbbells, a resistance band, or even using your own body weight. So try to combine strength exercises that work different parts of the body with the muscles

. Start with lighter weights or resistance exercises and do 3 sets of exercises 10 times per set or until you feel like you can't continue, and as soon as you can do all 3 sets (three sets of 10) without stopping, increase your Weight

 weight or resistance level.

Upper body exercises include squats, calves, lunges, deadlifts, and leg presses.
Upper body exercises include push-ups, stomach exercises, bench presses, shoulder presses, biceps curls, triceps dips, and back exercises (front pull).

Increase your cardio exercise.

Cardiovascular exercise is another term that refers to aerobic or endurance exercise. These exercises speed up the process of burning fat, but they have many other health benefits, including reducing your risk of heart disease.

Running, jogging, or walking? If you start walking, make your next goal to be jogging and then running.

Enjoy outdoor sports such as swimming, jogging or cycling.
If you are in a gym, use the treadmill, elliptical machine, stationary bike, and stair-climbing machine.

Try interval exercises, such as doing several jumping jacks, separated by jogging in place.
Alternate between strenuous cardio exercises and slow or long cardio exercises to achieve maximum fat burning.

Increase your cardio exercise.

 Cardiovascular exercise is another term that refers to aerobic or endurance exercise. These exercises speed up the process of burning fat, but they have many other health benefits, including reducing your risk of heart disease.

Running, jogging, or walking? If you start walking, make your next goal to be jogging and then running.
Enjoy outdoor sports such as swimming, jogging or cycling.

If you are in a gym, use the treadmill, elliptical machine, stationary bike, and stair-climbing machine.
Try interval exercises, such as doing several jumping jacks, separated by jogging in place.

Alternate between strenuous cardio exercises and slow or long cardio exercises to achieve maximum fat burning.

Make some simple changes that can make a difference in your life. Making simple lifestyle changes can help you stick to the new habits. In the end, you will have made a positive change towards living a healthy life that you can maintain in the long term. Some simple changes you can make during the day include the following activities:

Park your car at the end of the parking lot.
Take up a hobby that requires movement, such as biking or going for long walks.
Go to the vegetable and fruit vendor every week to buy them fresh and healthy.
Grow your own garden.


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