26 small tricks for fat burning

Author: Sergey Yezhov - sports medicine physician.
2017-04-30

Recently, an interesting article by American psychologists appeared online, stating that the problem of excess weight causes depression in more than 20% of the US population. This means that one in five Americans is dissatisfied with their figure. In our country, weight loss has also become one of the most discussed topics. Today, you can find a vast amount of information on the internet, in magazines, and on television that covers the main doctrines of fat burning. In this article, I want to highlight some small nuances and tricks that are rarely found in other sources.

1. Immediately after waking up, drink a cup of natural coffee. Caffeine will not only help your body wake up, but it will also boost your metabolism, increasing the catabolic phase. In this regard, caffeine is a time-tested fat burner. I should note that this advice does not apply to people with cardiovascular diseases or those prone to increased nervous excitability. By the way, you can substitute coffee with 200-300 mg of caffeine tablets.

2. Do cardio before breakfast. In the morning, blood sugar levels are at their lowest. Additionally, glycogen stores in the liver and muscles are also depleted overnight. This situation will force your body to use lipids as an energy source. Of course, you'll have to get up a bit earlier, but the effect is worth it. However, there is a small nuance: before starting the workout, be sure to take BCAAs and carnitine. Amino acids will protect your muscles from being “eaten” by your body, and L-carnitine will enhance the transport of fatty acids into the cell, improving their utilization.

3. Do interval cardio. I recommend working in a scheme of 5-7 minutes at a moderate pace, then 2-3 minutes at a submaximal pace (depending on your level of preparation). This alternation has a more pronounced fat-burning effect, as it increases adrenaline levels in the blood. A study has proven that interval cardio helps get rid of fat 9 times more effectively. You can do morning cardio for 25 minutes, breaking it into one-minute intervals: one minute running, one minute walking briskly.

4. Eat eggs. It turns out that the yolk of chicken eggs contains beneficial fatty acids and lecithin, which accelerate metabolism, improve brain function, and promote weight loss. As for the well-known cholesterol, scientists have proven that the amount consumed does not affect blood levels, meaning excess dietary cholesterol is simply excreted from the body. Moreover, cholesterol is involved in the synthesis of sex hormones and the membranes of our cells. Nutritionists recommend consuming 2-3 whole eggs plus 2-3 egg whites in the morning.

5. Be sure to eat slow carbohydrates (rice, oatmeal, buckwheat) for breakfast. Slow carbohydrates do not cause an insulin spike, gradually raising its level. This gradual increase allows for the gradual utilization of carbohydrates without leading to fat storage. Additionally, grains contain fiber, which enhances intestinal motility.

6. Citrus fruits. Half an orange or grapefruit contains a significant amount of ascorbic acid. Vitamin C enhances intracellular mechanisms of energy synthesis, thus boosting metabolism. Additionally, ascorbic acid thins the blood and improves nutrition and exchange in tissues.

7. Second breakfast. As surprising as it sounds, about 2 hours after the first breakfast, it’s time to eat again. Here, slow carbohydrates will again be preferable. Frequent meals help accelerate all bodily processes, including metabolic processes. Therefore, if you are seriously determined to lose weight, prepare to eat at least 6-8 times a day.

8. Do not forget about water. Try to drink at least 2 cups of liquid between meals. Water is the medium for many biochemical processes in the body, so dehydration leads to a slowdown in fat burning.

9. Green tea extract works well as a fat burner. The single dose is 500 mg. It’s best to take it twice a day, with one dose before training.

10. Be sure to warm up. A good warm-up before training helps kickstart the hormonal system toward catabolism and enhances fat utilization during the workout. A short cardio session, such as jogging or using a stationary bike for 10-15 minutes, would be suitable in this case.

11. There are many training schemes aimed at fat burning. In this article, I will share my training tips that I use myself. During strength training, focus on large muscle groups. The more muscles you engage in an exercise, the more energy they will expend. Therefore, I recommend doing more basic, compound exercises with free weights. If your preparation allows, you can switch to training all muscle groups at once or split the cycle into two workouts (1 day for chest, back, and shoulders; 2 day for arms, legs, and abdomen). For each muscle, 2 exercises with 5-6 sets will be sufficient.

12. Many bodybuilders believe that to burn fat, you need to perform a lot of repetitions in each set. However, it turns out this is not the case. Science has proven that the greatest energy expenditure occurs with heavy sets of 6-7 repetitions, provided that the last repetition is done to failure. Additionally, the body remains in a state of heightened metabolism for several hours after such high-intensity training.

13. To successfully burn fat, do not extend your rest between sets for more than 1 minute. If you find you are not able to recover quickly enough, you can use a small trick: alternate sets for different muscle groups. For example, if you are working out chest and back in one day, alternate bench presses with lat pulldowns, etc. Switching neuro-control from one muscle to another allows for better recovery after the load.

14. Time for quick carbohydrates. Simple carbohydrates are often considered harmful for a trim figure because they lead to sharp insulin spikes insulin and, consequently, fat storage. However, after a workout, quick carbs are essential for the restoration of exhausted muscles. Therefore, it wouldn’t be a bad idea to snack on fruits or sweets in the first 30 minutes after training.

15. After a workout, muscles need not only carbohydrates but also protein. Protein from regular food takes too long to digest, so it’s better to use a protein shake made from whey protein. Aim to consume at least 25-30 grams of protein. Additionally, whey protein lowers insulin levels, slowing down fat tissue storage.

16. Be sure to take creatine. Creatine not only increases the energy potential of muscle cells but also speeds up metabolism. American researchers have proven that daily consumption of 5 grams of creatine increases daily energy expenditure by at least 100 calories.

17. Nuts make a great snack between main meals. They contain polyunsaturated fatty acids that lower levels of low-density lipoproteins, which cause atherosclerosis.

18. The main rule of any diet is to not eat at night. But what to do if you’re really hungry? Lettuce leaves can come to the rescue. With a high volume, they contain few calories, which creates a feeling of fullness. Add a little beans or nuts to the salad. However, absolutely do not dress it with mayonnaise; it’s better to use vinegar or lemon juice instead.

19. Eat more fish. It contains Omega-3 fats that accelerate metabolism. Its important influence on our body has been long proven. Remember that it’s better to boil or grill the fish.

20. Broccoli is a vegetable made for weight loss. It contains a lot of calcium, vitamin C, chromium, and dietary fiber. Therefore, it’s the ideal product for dinner.

21. According to European nutritionists, milk helps get rid of excess fat. Scientists attribute this property of milk to its high calcium content, which enhances fat breakdown. Milk also contains whey protein, which, as mentioned earlier, reduces serum insulin levels. If you aim to lose weight, try to choose milk with a fat content of no more than 1%.

22. Forget about pastries (except after training). If you have a strong craving for something sweet, use fruits instead.

23. A good habit is to take a walk before bed. Fresh air and a moderate, monotonous walking rhythm will calm the nervous system and prepare the body for rest. At the same time, this mild cardio will slightly "wake up" your muscles and burn off extra calories accumulated during dinner. Aim for a short distance of 30-45 minutes of walking.

24. If you can’t fall asleep or wake up at night feeling hungry, protein can help. But whey protein isn’t suitable here; you need casein. Its absorption will stretch throughout the night, helping you combat hunger.

25. ZMA. This supplement contains zinc, which is a crucial trace element for our body. Zinc enhances the enzymes of cellular respiration, accelerating metabolism. It also activates testosterone synthesis, promoting muscle mass growth. Take ZMA 30-40 minutes before bed.

26. Be sure to get enough sleep. Lack of sleep reduces levels of growth hormone, which slows down metabolism, and consequently, fat burning. Scientists believe that a person needs at least 7-8 hours of sleep a day. However, too much sleep is also harmful. Sleeping more than 10-11 hours can cause similar hormonal changes.