Fat burners can be highly beneficial to those attempting to lose weight. However, you cannot rely solely on a fat burner to burn all of your fat without following a healthy, well-balanced diet and being physically active. Fat burners functions more like an enhancer, providing an extra surge of energy, speeding up your metabolism, and encouraging the body to use fat stores as energy during an intense workout.
Therefore, if you include a fat burner in your diet, make sure to follow the following tips to increase its effectiveness and get the desired results in no time.
Maintain Your Protein Intake
Protein acts as a natural thermogenic macronutrient. To digest the protein, your body requires more energy than digesting fat or carbohydrate. Proteins thus work as a natural fat burner. Protein also helps you keep full for a more extended period and suppresses your appetite. As a result, it prevents you from eating any extra calories throughout the day and prevents gaining fat.
Protein is also the most critical macronutrient for muscle growth and maintenance. It becomes even more critical when you are on a fat loss. The more muscle mass you have, the more calories your body will burn to preserve it and improve your metabolism. Therefore, make sure to have enough protein in your daily diet through natural foods and add protein supplements if needed.
Drink a Lot of Water
A fat burner helps boost your energy, helping you be more physically active, and, as a result, you sweat more. Therefore, excessive sweating can induce dehydration, reduced metabolism, and weariness. To overcome this, make sure to drink plenty of water before, during, and after your workout. The average daily recommended water intake is between2.5-3L. Take the daily recommended consumption, and if you have an intense workout and reside in humid conditions, you may need to drink more water accordingly.
Include Strength Training
Strength training includes lifting weights and using external resistance to promote muscle growth and overall strength. According to research, training for muscle building offers numerous health benefits, particularly when it comes to fat loss. It was found that weight training contributed to reducing subcutaneous fat in 78 patients with metabolic syndrome. Another study found that 12 weeks of strength training mixed with aerobic activity burns more fat than cardio alone.
You can boost fat burning and complement the benefits of your fat burner by including strength training in your regimen. Try to lift heavy every week and practice progressive overload to give a chance to your muscles to grow.
Healthy Fats are Important
While it may seem counterintuitive, healthy fats can help you lose fat. They promote muscle building and also suppresses your appetite. Because it takes time for the body to break down fat, you will feel fuller for a longer period while suppressing your appetite and hunger.
According to one study, a diet which is high in healthy olive oil, nut, and fish fats are related to a decreased risk of weight gain compared to a diet low in these fats. However, tread cautiously and avoid any unhealthy fat sources high in saturated trans fats as it is high in calories and promotes body fat storage.
However, olive oil, peanuts, fish, avocado, and seeds are all sources of omega-3 fatty acids, which provide a plethora of health benefits for the human body, including a fat-burning effect. However, it's worth noting that good fats are heavy in calories and hence must be moderated. As a result, you should eliminate bad fats from your diet in favour of healthy fats.
Get Enough Quality Sleep
Getting enough sleep and resting your body will help you achieve your health and fitness goals. Your body and brain need sleep to recharge so you can face the day and operate at your best!
After 6 p.m., avoid any stimulants, including coffee, soda, and caffeine-containing supplements. If you are caffeine sensitive, avoid taking any of the above in the late afternoon.
Lack of sleep frequently leads to exhaustion, and fatigue can lead to poor eating choices and the inability to exercise regularly. Listen to your body and give it time to relax and decompress from daily stresses.
How to Choose a Fat Burner?
Choosing the right fat burner can be challenging because of the tonnes of choices available in the market nowadays. Make sure you check the label of the product and its ingredients before you make a decision.
Genuine brands like Epicvita offer you a fat burner like Ripcut Thermo, NABL Certified 3rd Party Lab Tested & Certified. It is a thermogenic energizer that helps you burn fat by enhancing your metabolism, curbing your appetite and also helping you build lean muscle mass.
The Bottom Line
Keep in mind that fat burners aren't magic pills, and they'll only help you lose fat if you combine them with a nutritious diet, regular exercise, and the recommendations suggested above.
References
Soenen, S., Martens, E. A. P., Hochstenbach-Waelen, A., Lemmens, S. G. T., & Westerterp-Plantenga, M. S. (2013). Normal Protein Intake Is Required for Body Weight Loss and Weight Maintenance, and Elevated Protein Intake for Additional Preservation of Resting Energy Expenditure and Fat-Free Mass. The Journal of Nutrition, 143(5), 591–596. https://doi.org/10.3945/jn.112.167593
Leidy, H. J., Tang, M., Armstrong, C. L., Martin, C. B., & Campbell, W. W. (2011). The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men. Obesity, 19(4), 818–824. https://doi.org/10.1038/oby.2010.203
Ho, S. S., Dhaliwal, S. S., Hills, A. P., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC Public Health, 12(1). https://doi.org/10.1186/1471-2458-12-704
Thomson, C. A., Morrow, K. L., Flatt, S. W., Wertheim, B. C., Perfect, M. M., Ravia, J. J., Sherwood, N. E., Karanja, N., & Rock, C. L. (2012). Relationship Between Sleep Quality and Quantity and Weight Loss in Women Participating in a Weight-Loss Intervention Trial. Obesity, 20(7), 1419–1425. https://doi.org/10.1038/oby.2012.62
