7 fat burning tips to maximise weight loss

Practice strength training regularly

Strength training, which is usually in the form of weightlifting, helps you to build lean muscle mass. This burns fat quicker and speeds up weight loss because it forces muscles to contract against increasing degrees of resistance. This makes them stronger. Studies show that strength training when practised along with cardio can reduce body fat than cardio alone. If you don’t want to do weightlifting you can instead incorporate bodyweight exercises for the same benefit.

Eat more protein-rich foods

Protein helps you to burn fat, partly because it helps to curb your appetite. You should only incorporate high quality protein rich foods into your daily diet and at the same time cut down refined carbohydrates. Studies show that a protein rich diet can boost your metabolism and help to build lean muscle mass. Choose lean meats, legumes, dairy products, seafood and eggs as your sources of protein.

Sleep for at least seven hours a night

Sleeping badly or too little can really take its toll on your waistline. There are lots of scientific studies that link sleep patterns with weight loss and gain. A study that monitored around 70,000 women and their sleep patterns discovered that those regularly sleeping for five hours or less at night gain weight more easily. It seems that the best amount of sleep for maintaining a healthy weight is about seven hours.

Poor sleep patterns affect the hormones that regulate appetite, which results in people eating more and therefore gaining weight. To improve the chances of a good night’s sleep, cut down on sugar, caffeine, and other stimulants and exposure to electronic devices.

Eat more healthy fats

To lose body fat you obviously need to cut down on trans fats but eating more of the right fats can help you along the way. This is partly because fat takes longer to digest and makes you feel full, so you eat less overall. But it must be the right kinds of fats, such as olive oil, nuts, seeds and fish. However, even good fats are high in calories so you should ensure you don’t eat too much.

Try fat burning supplements

Fat burners can help you to lose weight but work best alongside regular exercise and a balanced diet. They’re not a solution in and of themselves but a useful addition to your daily exercise and diet regime. Always choose high-quality fat burners made with natural ingredients, and take them as part of a balanced diet.

Change your drink of choice

It’s easy to consume hidden sugars in what you choose to drink. Fruit juice, canned soft drinks and squashes all contain high levels of sugar. Similarly, alcohol converts to sugar in your body. None of these drinks give any nutritional benefit but are dangerous if you’re trying to lose body fat. Alcohol has the added problem of lowering your resolve to eat well. Limit your intake of sugary drinks to help burn fat. Try swapping them for lots of water, metabolism boosting green tea or your favourite unsweetened coffee.

Incorporate more cardio

Cardio refers to any exercise that works the heart and lungs. Regular cardio exercise is one of the best ways to lose weight, build lean muscle and improve your overall health. Cardio works best when combined with strengthening exercises.

Most scientific research suggests that between 20 and 40 minutes of moderate to vigorous cardio every day is ideal for weight loss. Choose from aerobics, dancing, cycling, walking, swimming, running or any number of other activities.