There are many ways to maximize your fat burning. We’ll show you the best tips and what’s important to maximize your body fat reduction effects.
Best of all, it’s not true that fat burning to lose weight starts after half an hour of training. Even with smaller amounts, the body also uses fats as an energy source from the start. However, there are tricks that you can use to increase fat burning and additionally increase the slimming effect of fat burning.
How does fat burning work?
An active metabolism is crucial for optimal fat burning. The body needs sufficient energy for a healthy metabolism. It receives this energy in the form of the three macronutrients: carbohydrates, fats and proteins. Fat, with its 9 calories per gram, is the strongest energy carrier.
Our body always draws on the fastest energy available to it – and these provide carbohydrates. Only when the glucose stores have been exhausted and further energy is still needed does it make use of fat reserves – the small fat pads.
However, if you consume more calories a day than you eventually consume, the excess energy will end up on your hips in the form of fat.
So fat burning takes place when the body breaks down fat that has been absorbed or is present to produce energy. Fatty acids are produced, which give the cells the necessary drive.
High fat burning alone does not guarantee slimming
Unfortunately, high fat burning does not automatically mean less body fat and less kilos on the scales – because the bottom line is that you only lose weight if you eat fewer calories than you consume.
And this over a longer period of time. So don’t double or triple the calories you save during training – otherwise you’ll quickly destroy the fat burning effect.
Do you have a weight loss goal in mind? Then it is helpful to consciously boost fat burning. Easy Start: Drink plenty of water – at least 2 litres/day. With a lack of fluid, the entire metabolic process is very slow – including the fat metabolism!
In addition, your energy turnover increases by up to 100 calories if you drink at least two litres of water a day. And the feeling of hunger is suppressed.
In addition to drinking a lot of water, sports, everyday exercise, low carb nutrition and avoiding alcohol, there are many more tricks to improve or accelerate fat burning – the 10 most effective FIT FOR FUN tips can be found at the end of this article.
How high should the body fat percentage be?
The body fat percentage – KFA for short – indicates what percentage of the total body weight consists of pure fat mass. A clear distinction should be made here between men and women.
A healthy body fat percentage at normal weight is between 20 and 28 percent for women. With men between 13 and 20 per cent. In addition, age also plays a decisive role.
Effective tips for optimal fat burning:
#1 Be in the calorie deficit, but abstain from a crash diet
Crash diets such as the Thonon diet generate additional stress. The hormone balance becomes unbalanced, so that the important testosterone production, which is important for muscle building, is shaken and the body reacts with an increased cortisol release. Cortisol is a stress hormone which stimulates the appetite, promotes water retention and promotes a bulging stomach.
Better: For you to hack your body fitness, make sure you eat a balanced and healthy diet. Maintain your macros (45 percent carbohydrates / 30 percent fat / 25 percent protein) and allow you a calorie deficit of 200 to a maximum of 500 calories – so you lose weight in a healthy way.
#2 Eat more protein!
Proteins are now your number one on the food list. They boost your metabolism and last longer.
This is mainly due to the fact that the body has to use much more energy to break down proteins into amino acids. We burn calories as we digest them. So almost a quarter of the protein’s nutritional energy goes up in smoke without landing on our hips.
In addition, proteins are needed to build muscle, which in turn has a positive effect on fat burning (see point 9). It is best to use a mix of vegetable (tofu, lentils, soy flakes, pumpkin seeds, etc.) and animal protein sources.
#3 Avoid increased insulin secretion
An increased insulin level promotes weight gain because the hormone insulin influences fat cells in such a way that you can more easily absorb glucose.
This means that carbohydrates that are not consumed immediately are initially delivered to the muscle and liver in the form of glycogen, where they are stored. When these stores are full, excess carbohydrates are converted into fat and stored in the fat cells.
If you eat a lot of simple carbohydrates, your blood sugar level rises quite rapidly and then drops sharply. These are the situations where you get cravings. Simple carbohydrates are foods with a high glycemic index, such as baguettes, waffles, white rice or potatoes.