How to stimulate fat burning
Losing fat can be difficult for many and usually requires hard work, patience and dedication. Although many diet trends and supplements promise quick results, changing your diet, lifestyle and exercise routine is the most effective way to achieve and maintain a healthy weight. With the right tips, however, you can lose fat in the long term and sustainably while improving your overall health.
In this blog post we explain how fat burning works and give you some useful tips on how you can burn fat effectively and sustainably.
Contents:
- What happens when fat is burned in the body?
- Are there certain foods that help burn fat?
- Burning fat through exercise
- Eight tips to burn fat effectively
- 1. Lose weight healthily with interval training
- 2. Burn fat with jogging
- 3. Strength training to burn fat
- 4. Watch your carbohydrates
- 5. Eat lots of protein to lose weight healthily
- 6. Lose weight healthily with unsaturated fatty acids
- 7. Don't drink sweetened drinks
- 8. Avoid stress
- Burn a lot of fat with the right training and nutrition
- FAQ – We answer your questions about burning fat
What happens when fat is burned in the body?
Whether for the body's metabolism, the creation of new cells, maintaining body heat or movement - our body constantly needs energy. It gets this from food - especially fat, carbohydrates and protein are essential for energy production. If the body gets more energy from food than it needs, this surplus is stored in the form of fat. In order to empty these fat stores, you have to burn fat. But what exactly happens in the process?
Fats consist mainly of carbon and hydrogen. The additional supply of oxygen allows the body to burn fat. This produces energy, carbon dioxide and water. The water is sweated out, while the CO2 is expelled through the air we breathe. So a large part of the burned fat is simply breathed out.
Are there certain foods that help burn fat?
Yes, it's true: There are foods that can help you achieve your fat-burning goals. Eating fiber in the form of fresh fruits, vegetables, and legumes can promote fat loss, satiety, and weight loss.[1] Fiber, which is found primarily in plant-based foods, absorbs water and moves slowly through the digestive tract, making you feel fuller for longer.[2]
Additionally, probiotic supplements or increased consumption of probiotic foods can help reduce body weight and fat.[3],[4] To understand, probiotics are beneficial bacteria found in your digestive tract. These bacteria have been shown to play a role in numerous functions in your body - from immunity to mental health.[5]
Do you want to support your intestinal health? Then we recommend our More Biotic intestinal flora capsules: They can help you bring your metabolism and your body into balance.[6],[7]
And how could it be otherwise, it is important to avoid highly processed carbohydrates. This is because these carbohydrates are low in fiber and nutrients. For long-term and sustainable fat loss, it is best to integrate nutrient-rich whole grain products into your diet.
Burning fat through exercise
When do you start burning fat when exercising?
The body only burns fat after 30 minutes of training - we all know this myth. The good thing is that every movement contributes to fat burning. So the body uses both glucose and fat right from the start. Now that's good news!
The faster and more intensely you move, the more fat burning is boosted. After an intensive workout, fat metabolism can remain active even longer. This is because the body also needs energy to regenerate the muscles.
Eight tips to burn fat effectively
To burn body fat, it's not just about the right training, but also your diet and lifestyle are crucial to losing weight successfully. This sounds more complicated than it is, because just a few basic factors can help you burn fat and achieve your dream figure.
These eight tips for burning fat can help you:
1. Lose weight healthily with interval training
A great workout to burn fat is high intensity interval training (HIIT). This is a form of training that combines fast workouts with short recovery phases to keep the heart rate high. Studies show that HIIT significantly boosts fat burning and promotes sustainable weight loss: HIIT three times a week over an average period of ten weeks led to a significant reduction in body fat mass and waist circumference among study participants.[8]
For people who want to lose weight and burn fat at the same time, it's interesting to note that HIIT can burn up to 30% more calories in the same amount of time than other types of exercise, such as cycling or jogging.[9] To get started easily, try alternating between walking and jogging or sprinting for 30 seconds. You can also alternate between exercises like burpees, push-ups, or squats, taking short breaks in between.
2. Burn fat with jogging
Endurance training is a popular and easy-to-perform sport to stimulate fat burning.
Did you know: Scientific studies recommend 150 to 300 minutes of moderate to vigorous exercise per week to burn fat, or about 20 to 40 minutes of endurance training per day.[10]
3. Strength training to burn fat
Strength training is a type of exercise that causes muscles to contract due to resistance. The exercise builds muscle mass and increases strength over time. Research shows that strength training can provide many health benefits, especially when it comes to burning fat. For example, strength training for at least four weeks can help reduce body fat by an average of 1.46%.[11]
Additionally, strength training can help maintain lean mass, which can increase the number of calories your body burns at rest.[12] If you want to start strength training to burn fat, bodyweight exercises are an easy way to get started. But lifting weights or using gym equipment are also great for beginners. What are you waiting for? Ready, set, go!
4. Watch your carbohydrates
Eating fewer simple carbohydrates can help you boost your metabolism and burn fat. Industrial processing of grains removes the bran and germ, resulting in refined carbohydrates that are low in fiber and nutrients. Refined carbohydrates tend to have a high glycemic index (GI), which can cause blood sugar levels to spike and crash, leading to increased feelings of hunger.[13] Studies have shown that a diet high in refined carbohydrates can lead to more body fat over time, especially around the belly.[14],[15],[16]
Therefore, try to eat fewer refined carbohydrates from baked goods, processed foods, pasta or white bread and instead incorporate more whole grains such as whole wheat, quinoa, buckwheat and oats into your diet.
5. Eat lots of protein to lose weight healthily
We can't say it enough: Protein-rich foods can help curb appetite and stimulate fat burning. Several studies have linked eating more high-quality protein to a lower risk of excess body fat and obesity.[17],[18] Increasing protein intake can also increase satiety, decrease hunger, and reduce calorie intake —all factors that support weight loss.[19],[20]
Our tip for burning fat: Try to include a few portions of protein-rich foods in your diet every day. Protein-rich foods include meat, seafood, eggs, but also legumes, tofu and dairy products such as milk, cheese and yogurt.
Alternatively, try our protein products: from shakes to brownies to pizza – we have everything in protein form. Pretty good, right?
6. Lose weight healthily with unsaturated fatty acids
Unsaturated fatty acids have numerous health benefits - one of them is the possible positive effect on weight loss and burning body fat. The fatty acids can have an influence on the feeling of satiety: In one study, healthy people who were on a weight-loss diet consumed either less than 0.3 g or more than 1.3 g of omega-3 fish oil per day. The group with the high fish oil content reported feeling significantly fuller for up to two hours after a meal.[21]
However, further studies have shown that these effects may be more modest and may not apply to everyone. More research will be needed in the future, but in the meantime, you can definitely benefit from the other positive effects of omega-3 fatty acids on your health.
7. Don't drink sweetened drinks
Drinks sweetened with sugar, such as soda, juice or alcohol, are often high in calories and have little nutritional value. Therefore, you should opt for calorie-free drinks such as green tea or water instead. If drinking water is too boring for you, we recommend our sugar- and calorie-free drink syrup Zerup. You can mix and enjoy refreshingly delicious drinks in no time at all, without having to worry about the calories or sugar.
By the way, one study found that drinking half a liter of water before a meal increases satiety, reduces hunger, and reduces the number of calories consumed during the meal.[22] Green tea, for example, contains caffeine and is rich in antioxidants, both of which can stimulate fat burning and metabolism.[23],[24]
8. Avoid stress
Stress can cause you to gain fat by stimulating the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and promote the storage of fat, for example in the belly.[25],[26] Especially in women who already have a little more weight on their hips, increased cortisol production occurs in response to stress, which in turn stimulates fat accumulation.[27]
In order to burn fat, you should avoid stress and engage in relaxing activities – yoga or meditation have proven effective for many people.
Burn a lot of fat with the right training and nutrition
To burn body fat sustainably, it is best to avoid crash diets, juice cleanses, etc. Instead, you should incorporate healthy habits into your daily routine, such as eating whole grain products instead of refined carbohydrates, replacing sugary drinks with water with Zerup, or trying probiotics. To support your intestinal flora, we recommend our More Biotic capsules.
Of course, you shouldn't neglect your exercise either: whether it's strength training, endurance training or interval training - whatever sport you choose is up to you, the main thing is that you move. Last but not least, you should also make sure that your stress level doesn't skyrocket, because that can also have an impact on fat loss.
With these simple tips in combination with a balanced diet and an active and balanced lifestyle, you can promote long-term and sustainable fat burning and achieve your goals.
FAQ – We answer your questions about burning fat
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