If you want to lose excess body fat, this article will show you how to keep your body in fat burning mode all day.
The truth is your body doesn’t want you to lose fat. It tries to prevent loss of body fat by slowing down metabolism or increasing hunger.
As you may know, simply maintaining a calorie deficit or exercising for long hours doesn’t guarantee fat loss. You have to make several diet and workout changes in order to reach your weight goal.
These changes will boost metabolism and encourage the body to use stored fat for energy.
1. Cut calories to keep your body in fat burning mode
Reducing calorie intake is the most important thing when it comes to burning fat. You can’t lose fat unless you consume fewer calories than you burn.
But you don’t have to starve yourself. A moderate deficit of 500 calories can allow you to burn fat all day and eventually reach your weight goal.
If reducing calorie intake makes you feel hungry all the time – increase fiber intake (at least 25 grams a day) and drink lots of water.
2. Refeed after every 4-6 weeks to keep your body in fat burning mode
Did you know that metabolism slows down when you maintain a calorie deficit for a long period? This phenomenon is known as metabolic adaptation and it’s one of the reasons folks hit weight loss plateaus.
Refeeding will undo the effects of maintaining a calorie deficit and boost your metabolism.
Refeeding is simply increasing calorie intake for a short duration, preferably 3-4 days. During the refeed period you should eat maintenance calories and continue to eat health foods.
Refeeding has also been proven to reduce water retention. In the Minnesota starvation experiment, researchers found that participants lost weight overnight every time they increased calorie intake. The abrupt weight loss was caused by loss of water weight.
3. Optimize on nutrients to keep your body in fat burning mode
People only focus on calories and forget that nutrients are very important.
Nutrients keep the hormones balanced and boost metabolism. Omega 3s, iron, zinc, nitic oxide, vitamin B12, C, and E, and folate are essential for balanced hormones and fast metabolism.
The best thing about nutrient dense foods is that they’re low in calories. Eating plant based foods and supplements will give you all key nutrients.
4. Spice up your meals to keep your body in fat burning mode
Adding chili peppers to your meals can boost metabolism and enhance fat burning.
Research shows that capsaicin, a compound found in chili peppers, boosts metabolism and suppresses appetite.
5. Drink green tea to keep your body in fat burning mode
Drinking unsweetened green tea can boost energy expenditure and increase fat burning.
According to this study, a nutrient called EGCG, which is found in green tea, can increase energy expenditure and fat oxidation.
Another study found that drinking green tea can boost fat burning by up to 17 percent. And most of the fat burning will occur around the abdominal area.
Don’t drink more than 6 cups of green tea in a day.
6. Boost thyroid function to keep your body in fat burning mode
An underactive thyroid slows down metabolism and fat burning.
This isn’t something you should ignore since it’s estimated that more than 20 million Americans have some form of thyroid disease.
Feeling tired all the time, weakness, weight gain, hair loss, and muscle cramps are signs you have hypothyroidism.
Natural remedies for hypothyroidism include ashwagandha, iodine, probiotics, and fish oil.
7. Do short intense workouts to keep your body in fat burning mode
Performing high intensity exercises for less than ten minutes can keep metabolism elevated hours after the workout.
After we exercise, the body spends energy to replenish energy stores and remove lactic acid. This effect is called the “afterburn effect”. And research shows that it can last for up to 72 hours after workout.
All exercises have the afterburn effect but studies show that high intensity exercises have higher afterburn effect than steady cardio.
High sprints are the best high intensity exercise for fat loss.
8. Switch to low-carb diet to keep your body in fat burning mode
Research shows that low-carb diets enhance fat loss.
For one, reducing carb intake allows for higher fat and protein intake which helps control appetite and reduce total calorie intake, research shows.
In fact, research shows that low-carb diets can promote greater weight loss than low-fat diets.
You don’t have to avoid all carbs. Just avoid refined carbs and carbs with high glycemic index. Veggies, fruits and unrefined grains should be your main source of carbohydrates.
9. Eat organic foods to keep your body in fat burning mode
Researchers say that pesticides may slow down metabolism and interfere with the fat burning process.
But not everything you eat should be organic. Only opt for organic when buying foods with high amounts pesticide residue like strawberries, apples, capsicum, collard greens, spinach, kale, celery, cherries, and potatoes.
You can buy non-organic for foods with low pesticide residue like bananas, avocado, and oranges.
10. Eat eggs for breakfast to keep your body in fat burning mode
Research shows that eggs and other high protein foods promote fat burning since they control hunger and reduce appetite.
You’re better off eating eggs for breakfast instead of bagels. This study found that people who ate eggs for breakfast lost 65 percent more weight compared to those who ate cereal.
11. Increase muscle mass to keep your body in fat burning mode
People with more muscle mass have higher resting (basal) metabolic rate. And did you know that the resting metabolic rate accounts for about 70 percent of the calories the body burns in a day?
This goes to show that increasing muscle mass will help you burn fat. Use these home exercises to build muscle fast.
12. Walk more steps every day to keep your body in fat burning mode
Taking the stairs, walking during breaks, and walking your dog is a great way to keep your body in fat burning mode.
You can burn up to 500 calories if you walk 10,000 steps. Now, 10,000 steps may seem a lot but it’s totally doable. Here’s how to do it.
- Try intermittent fasting
- Increase fiber intake
- Keep stress and cortisol levels in check
- Reduce intake of added sugar
- Drink lots of water
- Chew food slowly
- Use smaller plates
- Get enough sleep every night
As you can see, diet plays a major role in keeping the body in fat burning mode. And exercise is just as important.
The truth is changing habits isn’t easy. In fact, I believe that our inability to change habits is the main reason most people don’t lose weight.
So don’t try to do everything at once. Apply one or two tips from this article and once they become part of your lifestyle start working on other habits.
How do you keep your body in fat burning mode all day?