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The key to healthy weight reduction is a balanced diet, strength training and plenty of vitamins. If you include a fat burner in your diet and follow these 6 tips, the desired results will be delivered in a short time.
What is a fat burner?
Fat burners are commonly known as nutritional supplements to help you reduce weight. On what basis do they work? They contain substances that have the ability to initiate fat burning and metabolism, suppress appetite or act thermogenically. They can reduce fat absorption and thus increase weight loss and fat oxidation during exercise.
The composition of fat burners aims to stimulate the body’s hormonal response, which begins to break down fats and use them as a source of fuel. That’s why caffeine is the main ingredient in most burners, which helps you increase your metabolism when you lose weight, so your body can use fat as a fuel. Caffeine also provides the body with energy during training and helps break down fatty acids, which then enter the bloodstream, and the body produces energy from them. [1]
However, we distinguish four basic types of burners. They are burners without added stimulants, such as L-carnitine, CLA, chitosan, which are suitable for people sensitive to components with a stimulating effect. Stimulant-based burners such as synephrine, caffeine, tyramine, green tea or Yohimbine contain stimulants that support the weight loss process and supply the body with energy. The third type is complex burners which combine both types of burners into one product, while also containing other additives such as vitamins, minerals and enzymes. Thermo-burners promote thermogenesis and thus the generation of heat in the body, thereby increasing energy expenditure without physical stress.
Although the burner is a good aid in weight loss, you cannot expect to do everything for you. Unless you maintain a nutritionally balanced diet, eat more calories than you burn, and you don’t want to exercise, you can’t expect any miracles. On the other hand, if you eat well and exercise regularly, you can further enhance the effect of your fat burner. We’ll talk about tips on how to improve the effects of the burner in the following lines.
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1. Increase protein intake
Proteins are a natural thermogenic macronutrient. This means that the body consumes more energy to process protein than to process fats or carbohydrates. Proteins therefore act as a natural burner in the body.
Research has confirmed that if your diet contains mainly calories from high protein foods, you will burn more fat. [2] This means in practice that if you exchange the cutlet with potatoes for chicken breasts with pea puree, you are one step closer to the desired figure. Read how many proteins you need to take to get the best results on our blog.
Protein supplements such as whey protein, casein, or protein bar can provide you with sufficient protein intake throughout the day. At the same time, they feed you for a long time, reduce appetite and reduce the amount of calories taken, resulting in more weight loss. [5] [6]
Proteins also help the body to maintain muscle mass during diet. This is very useful because muscle mass significantly promotes combustion. The more muscles you have, the more calories your body consumes. Muscles naturally promote metabolic rate. [4] Therefore, you should involve weight training in your workout.
2. Start with strength training
Strength training is a type of exercise during which you build muscle growth and strength. Usually, such training involves lifting the weight. According to research, training for muscle gain has many health benefits, especially when it comes to burning fat. [3]
In one study, weight training helped reduce subcutaneous fat in 78 subjects with metabolic syndrome. Another study showed that 12 weeks of strength training combined with aerobic activity has a greater effect on fat burning than cardio alone. [7]
Analysis of the studies found that 10 weeks of resistance training can increase calories burning by 7% and also reduce the weight of fat by 1.8 kg. [8] By strengthening and strength training, you can accelerate fat burning and support the effects of your burner. As a bonus, you will have a well-shaped physique and a strong body.
So, move your limits further and try to do one more repetition at a time. Increase the load you lift and don’t give up. Many people make the mistake of exercising a large number of repetitions with low weight when they want to burn fat. But if you are training with low weight, you give your body a signal that you no longer need more muscle and can therefore use it as a source of energy. Supplements like BCAA, creatine or glutamine can help you build strength while you burn fat. [2]
3. Eat more healthy fats
It may seem counterproductive, but healthy fats can help you fight body fat. They promote muscle growth and also a feeling of satiety. It will take some time before the body breaks down fat, so you will feel deeper for a long time while relieving your appetite and hunger. [10]
One study found that a diet rich in healthy olive oil, nut or fish fats is associated with a lower risk of weight gain compared to a diet that does not contain these fats. [11] But beware! Unhealthy fat sources, which contain a lot of saturated trans fats, support the storage of body fat, increase the width of the belt and belly fat. [12]
However, olive oil, fish, fish oil, avocado, nuts and seeds are a source of omega-3 fatty acids, which have many benefits for the human body, including the effect on fat burning. However, it should be borne in mind that healthy fats are high in calories and therefore need to be regulated. For this reason, you should exclude unhealthy fats from your diet and replace them with healthy ones. [3]
4. Exclude refined carbohydrates from your diet
Lower intake of refined carbohydrates can streamline the effect of the burner and help you lose fat deposits. Refined carbohydrates are cereals that have been so processed by the food industry that their grains have no bran or germ. This causes the final product to contain almost no fibre or nutrients.
They have a higher glycaemic index, which can cause blood sugar fluctuations and increased hunger. Studies have confirmed that high-refined carbohydrate diets can cause increasing stomach fat. [13] [14]
In contrast, a diet high in whole grain products is associated with a lower body mass index and a reduction in waist circumference. [15] One study of 2834 people confirmed that those who have a higher intake of refined carbohydrates in their diet tend to have a higher stomach fat deposition. In contrast, those who ate more whole grain cereals tended to have less weight. [16]
Therefore, to maximize results, you should exclude refined carbohydrates from your diet, and thus foods such as pasta, processed foods, white bread and breakfast cereals. Instead, include whole grain bread, quinoa, buckwheat, barley or oats in your diet.
5. Increase iron supply
Iron is a mineral that affects multiple functions in the body. Iron deficiency, as well as iodine deficiency, can affect thyroid health and thus the secretion of hormones that regulate metabolism. [17] Several studies have confirmed that low levels of iron in the body are associated with impaired thyroid function and impaired hormone production. [18] [19] [20]
Common symptoms of hypothyroidism, or decreased thyroid function, include weakness, fatigue, shortness of breath, and weight gain. Likewise, iron deficiency can cause fatigue, dizziness, headaches and shortness of breath. Treating iron deficiency by including this mineral in your diet can trigger your metabolism. It then works more efficiently, relieves fatigue and helps increase physical activity. One study even found that subjects treated for iron deficiency experienced a decrease in body weight, waist circumference, and also a body mass index known as BMI. [21]
However, the fact is that the average person does not have enough iron in his diet. Women, children, infants, vegans and vegetarians are the most vulnerable groups of people for lack of iron intake. This mineral is found mainly in red meat, poultry, seafood, green leafy vegetables and beans. However, you can also supplement iron with supplements that can help you regulate metabolism and energy levels..
6. Get more sleep
Sleep is another factor that can affect the effect of your fat burner. Don’t you believe it? Several studies have confirmed the association between sufficient sleep and weight loss. [3]
One study of 68,183 women found that those women who slept for up to 5 hours a day for 16 years had a higher predisposition to gain. On the other hand, women who slept more than 7 hours a day did not tend to gain weight. [22]
Further research has confirmed that good sleep for at least 7 hours a day increases the likelihood of weight loss by up to 33%. This research was conducted on a test group of 245 women enrolled in a 6-month weight loss program. [23]
Lack of sleep can also lead to hormonal changes that cause increased appetite, which also causes a greater risk of obesity. [24] However, sleep that lasts at least 7 hours has many benefits for the overall functioning of the body, the immune system, and last but not least, for body weight.
For this reason, you should take care of enough sleep every day. It is best to set up a regular sleep mode, reduce caffeine intake in the afternoon, and minimize work with electronic devices before sleep. If your burner is stopping you from getting a good night’s sleep, do not take it after six o’clock in the evening, or replace it with a caffeine-free burner such as L-carnitine.
Keep in mind that the burner will only make fat loss more effective if you support its effect with a nutritionally rich diet, regular training and, of course, following these 6 tips. Thanks to them you get healthy habits for your body, metabolism and mental balance.
What methods do you use to reduce weight? Let us know in the comments and feel free to attach a photo of your physical transformation. If you liked this article, support it by sharing.
[1] Shannon Clark and Hobart Swan - The Complete Guide to Fat Burners – https://www.bodybuilding.com/content/5-truths-about-fat-burners.html
[2] How to maximize the impact of your fat loss supplement – https://www.muscleandstrength.com/articles/how-to-maximize-the-impact-of-your-fat-loss-supplement.html
[3] Rachael Link - The 14 best ways to burn fat fast – https://www.healthline.com/nutrition/best-ways-to-burn-fat
[4] Soenen S, Martens EA, Hochstenbach-Waelen A, Lemmen SG, Westerterp-Plantenga MS - Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass. – https://www.ncbi.nlm.nih.gov/pubmed/23446962
[5] Leidy HJ, Tang M, Armstrong CL, Martiin CB, Campbell WW - The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. – https://www.ncbi.nlm.nih.gov/pubmed/20847729
[6] Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ - A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. – https://www.ncbi.nlm.nih.gov/pubmed/16002798
[7] Suleen S Ho, Satvinder S Dhaliwal, Andrew P Hills, Sebely Pal - The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487794/
[8] Westcott WL - Resistance training is medicine: effects of strength training on health. – https://www.ncbi.nlm.nih.gov/pubmed/22777332
[9] Jennifer Cohen - 6 ways to burn your belly fat fast – https://www.forbes.com/sites/jennifercohen/2012/03/27/6-ways-to-burn-your-belly-fat-fast/#5a46c6691527
[10] Alan R. Mackie, Hameed Rafiee, Paul Malcolm, Louise Salt, George van Aken - Specific food structures supress appetite through reduced gastric emptying rate – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680687/
[11] Razquin C, Martinez JA, Martinez-Gonzalez MA, Mitjavila MT, Estruch R, Marti A - A 3 years follow-up of a Mediterranean diet rich in virgin olive oil is associated with high plasma antioxidant capacity and reduced body weight gain. – https://www.ncbi.nlm.nih.gov/pubmed/19707219
[12] N. T. Bendsen, E Chabanova, H S Thomsen, T M Larsen, J W Newman, ,S Stender, J Dyeberg, S B Haugaard, A Astrup - Effect of trans fatty acid intake on abdominal and liver fat deposition and blood lipids: a randomized trial in overweight postmenopausal women – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302130/
[13] Spadaro PA, Naugh HL, DU Toit EF, Donner D, Coidon NJ - A refined high carbohydrate diet is associated with changes in the serotonin pathway and visceral obesity. – https://www.ncbi.nlm.nih.gov/pubmed/26707058
[14] Nicola M McKeown, Lisa M Troy, Paul F Jacques, Udo Hoffmann, Christopher J O´Donnell, Caroline S Fox - Whole- and refined-grain intakes are differentially associated with abdominal visceral and subcutaneous adiposity in healthy adults: the Framingham Heart Study – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954448/
[15] PK Newby, Janice Maras, Peter Bakun, Denis Muller, Luigi Ferruci, Katherine L Tucker - Intake of whole grains, refined grains, and cereal fiber measured with 7-d diet records and associations with risk factors for chronic disease – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646086/
[16] McKeiwn NM, Troy LM, Jacques PF, Hoffman U, O´Donnell CJ, Fox CS - Whole- and refined-grain intakes are differentially associated with abdominal visceral and subcutaneous adiposity in healthy adults: the Framingham Heart Study. – https://www.ncbi.nlm.nih.gov/pubmed/20881074
[17] How does the thyroid gland work? – https://www.ncbi.nlm.nih.gov/books/NBK279388/
[18] Eftekhari MH, Keshvarz SA, Jalali M, Eiguero E, Eshraghian MR, Simondon KB - The relationship between iron status and thyroid hormone concentration in iron-deficient adolescent Iranian girls. – https://www.ncbi.nlm.nih.gov/pubmed/16500878
[19] Saroj Khatiwada, Basanta Gelal, Nimal Baral, Madhab Lamsal - Association between iron status and thyroid function in Nepalese children – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4729155/
[20] Li S, Gao X, Wei Y, Zhu G, Yang C - The Relationship between Iron Deficiency and Thyroid Function in Chinese Women during Early Pregnancy. – https://www.ncbi.nlm.nih.gov/pubmed/28202844
[21] Aktas G, Aicelik A? Yalcin A, Karacay S, Kurt S, Akduman M, Savli H - Treatment of iron deficiency anemia induces weight loss and improves metabolic parameters. – https://www.ncbi.nlm.nih.gov/pubmed/24770833
[22] Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB - Association between reduced sleep and weight gain in women – https://www.ncbi.nlm.nih.gov/pubmed/16914506
[23] Thomson CA, Morrow KL, Flatt SW, Wertheim BC, Perfect MM, Ravia JJ, Sherwood NE, Karanja N, Rock DL - Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial. – https://www.ncbi.nlm.nih.gov/pubmed/22402738/
[24] Giugliemo Beccuti, Silvana Pannain - Sleep and obesity – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
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