How to melt fat

An Overview

Losing body fat can be a challenging task, often requiring hard work, patience, and dedication.
Although many fad diets and fat-burning supplements promise quick results, modifying your diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight.
Plus, you can take several simple steps to promote long-lasting, sustainable fat loss while improving your overall health.

1. Start strength training

Strength training is a type of exercise in which your muscles contract against resistance. It builds muscle mass and increases strength over time, and it usually involves lifting weights. Research reveals that strength training has multiple health benefits, especially when it comes to fat loss.
According to a review of 58 studies, resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%. It may also significantly reduce body fat mass and visceral fat, which is a type of fat that surrounds the organs in your belly . Another study showed that 5 months of strength training was more effective at reducing body fat in adolescents with obesity than aerobic exercise alone.
Plus, resistance training may help preserve fat-free mass, which may increase the number of calories your body burns at rest

2. Follow a high protein diet

Eating more protein-rich foods may help reduce your appetite and increase fat burning.
In fact, multiple studies have associated eating more high quality protein with a lower risk of excess body fat and  obesity.Other research indicates that a high protein diet may help preserve muscle mass and metabolism during weight loss. Upping your protein intake may also increase feelings of fullness, decrease hunger, and reduce calorie intake all factors that aid weight loss

3. Strength Training

If you want to lose fat, why not gain muscle at the same time? While it’s a myth that fat can be converted directly into muscle (or vice-versa), strength training has been shown to shed body fat — even without cardio or dieting. So if you are wondering how to lose fat, it’s worth giving weights a go.

4. Eat a High-Protein Diet

You may think high-protein diets are just for strongmen and bodybuilders, but it turns out this diet is extremely beneficial for anyone looking to tone up. Researchers from the University of South Australia have found that a high protein diet results in a greater loss of body fat than that of standard protein, lower carb diets (at least in a study of diabetic people). To eat a high-protein diet, you should aim to eat 1.6g of protein per kilogram of bodyweight per day, and vary the sources you consume this protein Up Your Cardio
There’s a reason so many group fitness gyms are popping up – cardio is king for those looking to lower body fat percentage. Whether you choose running, yoga, cycling, or High-Intensity Interval Training (HIIT), cardio has so many benefits for your health, especially your waistline.
But remember, you can’t outrun a bad diet, so don’t compensate for physical activity with more food. Instead, work out how many calories you should be eating per day (for the average adult, it’s about 2000), and supplement this number with cardio exercise to help you lose fat.

5. Wind down with tea

Making a cup of tea, and then sipping it slowly, is a great way to incorporate a winding down period into each day. Often, the after dinner time period is one where the stresses of the day can build up. For many people this leads to snacking when they’re not hungry and/or difficulty falling asleep,” says Willow Jarosh, MS, RD, CDN, of C&J Nutrition. A nightly herbal tea ritual is a way to wind down, hydrate, and relax before bed.

6. Go sugar free

When you give up added sugars, and replace them with the no-sugar superfoods I reveal in my book Zero Sugar Diet, a number of amazing things will happen, with shocking rapidity (and yes, you can still eat all of your favorite foods without ever having to diet),” says David Zinczenko. “As your body detects that you’ve started to lose weight, your hunger hormones get furious. They start firing off signals to your brain telling you that winter’s approaching, the barbarian hordes are at the gate, and you’d better consume every calorie in sight in order to prepare for the famine ahead.

7. Get More Sleep

If you really want to cut down the gut, just sleep it off. A 2006 study on sleep duration and body mass found that people who got 6 to 8 hours of sleep a night were two times more likely to succeed with their weight loss program than those who were sleeping less.
A common reason for disturbed sleep these days is blue light. Emitted from your phone and devices, blue light disrupts the sleep hormones of your body and delays your sleep cycle. The best way to combat this is to put your phone down an hour before bed and wear blue-light glasses at night.

8. Eat Eggs

Eggs are packed with protein, and have been shown to enhance muscle strength and mass, but clinical research also supports the idea that those who start their days with eggs have an easier time dropping body fat. Subjects who consume eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more body fat.

9. Eat More Dairy

By now you should know dairy products are rich in calcium and that calcium can help spur fat loss, particularly around your abs. This effect may be due to the fact that calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibit fat-burning. When calcium levels are adequate, calcitriol is suppressed and so is fat production, while fat-burning is enhanced.

10. Eat Healthy Fats

It may sound counter-intuitive, but eating fat can help you burn fat. Fats have got a bad name in recent times, but in reality, they are essential for a healthy diet and weight loss. Healthy fats like omega 3’s and 6’s, monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your waistline. The best sources of healthy fats include fish, nuts, eggs, olive oil, and avocado

11. Drink Better

No, we’re not talking about giving up alcohol. We just mean that, in general, be more conscious about the things you drink. You may not realise it, but flavoured drinks still contain calories and they are predominantly sugars. We call these kinds of calories “empty calories” because they rarely offer any real nutritional benefit for their caloric density. The biggest offenders are soft drinks

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