How to stimulate fat burning?
Losing fat can be difficult for many and usually requires hard work, patience, and dedication. While 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. However, with the right tips, you can lose fat long-term and sustainably while also improving your overall health.
In this blog post, we explain how fat burning works and give you some useful tips on how to effectively and sustainably burn fat.
Contents:
- What happens when fat is burned in the body?
- Are there certain foods that help burn fat?
- Burning fat through exercise
- Eight tips for effective fat burning
- 1. Healthy weight loss with interval training
- 2. Burn fat with jogging
- 3. Strength training to burn fat
- 4. Watch your carbohydrates
- 5. Eat plenty of protein for healthy weight loss
- 6. Healthy weight loss with unsaturated fatty acids
- 7. Don't drink sweetened beverages
- 8. Avoid stress
- Burn a lot of fat with the right training and nutrition
- FAQ – We answer your questions about fat burning
What happens when fat is burned in the body?
Whether it's for metabolism, the creation of new cells, maintaining body heat, or movement – our body constantly needs energy. We get this from food – especially fat, carbohydrates, and proteins are essential for energy production. If the body takes in more energy from food than it needs, this excess is stored in the form of fat. To deplete these fat reserves, you need to burn fat. But what exactly happens in this process?
Fats consist mainly of carbon and hydrogen. The additional supply of oxygen allows the body to burn fat. This provides energy, carbon dioxide, and water. The water is sweated out, while the CO2 is expelled through the air we breathe. A large portion of the burned fat is therefore simply exhaled.
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, found primarily in plant-based foods, absorbs water and moves slowly through the digestive tract, helping you feel full longer. [$2]
Furthermore, probiotic supplements or increased consumption of probiotic foods can help reduce body weight and fat. [$3],[$4] To clarify: 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 gut health? Then we recommend our More Biotic gut flora capsules: they can help you balance your metabolism and your body. [$6],[$7]
And how else could it be, it is important to avoid highly processed carbohydrates. These carbohydrates contain few fibers and nutrients. For long-term and sustainable fat loss, it is best to include whole grain products with many nutrients in your diet.
Burning fat through exercise
Burning fat without training and movement is not exactly easy. If you want to lose body fat quickly, you will reach your goal more easily with regular training. The most effective way to burn fat is a combination of endurance and strength training. With endurance training, the calorie consumption is quite high, causing the body to burn a lot of fat. Especially intensive interval training can stimulate fat metabolism and thus promote fat loss. In addition to endurance training, you should definitely not neglect strength training. Regular exercise builds muscle and thus increases your calorie requirement, even at rest. Muscles need a lot of energy, and the body then draws this from fat reserves – provided you maintain a calorie deficit. Pretty good!
When do you start burning fat during exercise?
The body only burns fat after 30 minutes of exercise – we all know this myth. The good thing is that every movement contributes to fat burning. So, the body uses both glucose and fat from the beginning. That's good news!
The faster and more intensely you move, the more fat burning occurs. After an intense workout, fat metabolism can even remain active for longer. This is because the body also needs energy to repair muscles.
Eight tips for effective fat burning
To burn body fat, it's not just about the right training, but also about your nutrition and lifestyle. This sounds more complicated than it is, because only a few basic factors can help you burn fat and achieve your dream figure.
These eight tips for burning fat can help you:
1. Healthy weight loss with interval training
An excellent workout to burn fat is high-intensity interval training (HIIT). This is a form of training that combines quick workouts with short recovery phases to keep the heart rate high. Studies show that HIIT significantly stimulates fat burning and promotes sustainable weight loss: HIIT three times a week for an average period of ten weeks led to a significant decrease in body fat and waist circumference in the study participants. [$8]
For people who want to lose weight and burn fat at the same time, it is interesting to know that HIIT can burn up to 30% more calories in the same amount of time than other forms of exercise, such as cycling or jogging. [$9] To start easily, try alternating between walking and jogging or sprinting for 30 seconds. You can also alternate exercises like burpees, push-ups, or squats, with 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 that scientific research recommends 150 to 300 minutes of moderate to intense physical activity 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 form of exercise where muscles contract due to resistance. The exercise builds muscle mass and increases strength over time. Research shows that strength training can offer many health benefits, especially when it comes to fat burning. For example, strength training for at least four weeks can help to reduce body fat by an average of 1.46%. [$11]
Furthermore, strength training can help maintain muscle 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 fitness equipment is also great for beginners. What are you waiting for? Ready, set, go!
4. Watch your carbohydrates
Eating fewer simple carbohydrates can boost your metabolism and burn fat. During industrial processing of grains, the bran and germ are removed, resulting in refined carbohydrates with low fiber and nutrient content. Refined carbohydrates often have a high glycemic index (GI), which can cause blood sugar to spike and drop, leading to increased hunger. [$13] Studies have shown that a diet high in refined carbohydrates can lead to increased body fat over time, especially around the abdomen. [$14], [$15], [$16]
Therefore, try to eat fewer refined carbohydrates from baked goods, processed products, pasta, or white bread and instead include more whole grains like whole wheat, quinoa, buckwheat, and oats in your diet.
5. Eat plenty of protein for healthy weight loss
We cannot emphasize it enough: protein-rich foods can reduce appetite and stimulate fat burning. Various studies have linked eating more high-quality protein to a lower risk of excess body fat and obesity. [$17],[$18] A higher protein intake can also increase satiety, reduce hunger, and reduce calorie intake – all factors that support weight loss. [$19],[$20]
Our tip for burning fat: try to include a few servings of protein-rich foods in your diet every day. Protein-rich foods include meat, fish, eggs, but also legumes, tofu, and dairy products like milk, cheese, and yogurt.
Or try our protein products: from shakes to brownies to pizza – we have everything in protein form. Pretty delicious, right?
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6. Healthy weight loss with unsaturated fatty acids
Unsaturated fatty acids have numerous health benefits, including the potential positive effect on weight loss and the burning of body fat. The fatty acids can affect satiety: in one study, healthy people following a weight-loss diet consumed less than 0.3 grams or more than 1.3 grams 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 research has shown that these effects may be less severe and may not apply to everyone. More research is needed in the future, but in the meantime, you can certainly benefit from the other positive effects of omega-3 fatty acids on your health.
7. Don't drink sweetened beverages
Drinks with sugar, such as soda, juice, or alcohol, often contain a lot of calories and have little nutritional value. Therefore, choose calorie-free drinks like green tea or water. Do you find drinking water too boring? Then we recommend our sugar- and calorie-free drink syrup Zerup. With it, you can mix and enjoy delicious, refreshing drinks in no time, without having to worry about calories or sugar.
By the way, a study has shown 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 weight by stimulating the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and promote fat storage, for example in the abdomen. [$25],[$26] Especially in women who already have some extra weight on their hips, there is increased cortisol production in response to stress, which in turn stimulates fat accumulation. [$27]
To burn fat, you should avoid stress and engage in relaxing activities. Yoga and meditation have proven effective for many people.
Burn a lot of fat with the right training and nutrition
To sustainably burn body fat, it's best to avoid crash diets, juice cleanses, and the like. Instead, you can incorporate healthy habits into your daily routine, such as eating whole grains instead of refined carbohydrates, replacing sugary drinks with water with Zerup, or trying probiotics. To support your gut flora, we recommend our More Biotic capsules.
Of course, you should also not neglect your physical activity: whether it's strength training, endurance training, or interval training – whatever sport you choose, the most important thing is that you move. Finally, you should also make sure that your stress level doesn't get out of hand, as this can also affect your fat loss.
With these simple tips, combined with a balanced diet and an active and balanced lifestyle, you can promote sustainable fat burning in the long term and achieve your goals.
FAQ – We answer your questions about fat burning
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[Q-]Can you burn fat locally? [-Q]
[A-]Many people don't just want to burn fat in general, but specifically lose weight around the belly and reduce fat there. Unfortunately, that's not possible, because even if you only do ab or leg exercises, your body draws the necessary energy from all fat reserves.[-A]
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[Q-]Which sport burns the most fat?[-Q]
[A-]
If you want to lose weight, regular exercise is a must. Are you wondering which sport burns the most fat? There are various sports that can help you burn fat effectively, including:
- HIIT workouts: With an intensive high-intensity interval training, you can burn up to 900 calories per hour.*
- Crossfit: Crossfit combines endurance, bodyweight, and strength training. With a challenging Crossfit workout, you can burn up to 780 calories per hour.*
- Boxing: Fitness boxing is an effective way to burn fat – up to 800 calories per hour.*
- Spinning: Spinning classes are usually part of the standard offering at the gym. On a spinning bike, you can burn up to 600 calories per hour.*
* The actual calorie burn depends on intensity, your height, your body weight, your fitness level, and other factors.[-A]
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[Q-] At what heart rate does the body burn fat? [-Q]
[A-]Fat burning in the body only begins at a higher heart rate. It is said that you are in the so-called fat-burning zone from 60 to 70% of your maximum heart rate. This corresponds to a heart rate of approximately 110 to 130 beats per minute. You can reach this fat-burning heart rate, for example, with light jogging.[-A]
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[Q-] How often should I exercise to burn fat? [-Q]
[A-]If you want to lose weight and burn fat, it is recommended to exercise at least two to three times a week. It's best to do a combination of endurance and strength training to stimulate your metabolism and fat burning, and at the same time build muscle to increase your basal metabolic rate.[-A]
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