Burn Fat And Keep It Off

You can burn fat and keep it off permanently when you add a few steps to your daily routine. No, none of those steps involve dieting for the rest of your life, but they do include eating healthy. Opt for healthier options, whether it’s at regular meals or for snacks takes some effort and planning. Plan for those times when you know you’re going to be hungry and be prepared with healthy snacks, such as apples, nuts or even air popped popcorn that are lower in calories but have beneficial nutrient…or in the case of the pop corn, fiber.

Exercise builds muscles, burns fat and does one more thing.

You’ve probably seen white fat if you’ve ever prepared food or watched the Dr. Oz show. (Every time I’ve tuned in he’s had something representing fat or actual fat in one segment.) Did you know there are two kinds of fat? There’s the lumpy white fat nobody wants and brown fat. Brown fat is a calorie burner. It’s loaded with mitichondria that is the body’s mini furnaces and can burn up to 20 percent of the body’s calories. A study at the Dana-Farber Cancer Institute at Harvard showed that exercising causes irisin to release. Irisin changes the white fat to brown fat and helps you shed pounds. Workout at least a half hour a day five days a week to get results and keep fat from returning.

Make sure you have adequate nutrition.

Even though your body makes Vitamin D from the rays of the sun, sunblock and cloudy days can lower the amount of Vitamin D you get daily. There are a number of studies that show Americans have a shortage of vitamin D3, which is important for a number of functions, including boosting leptin levels. Leptin tells your brain that you’re full, without it, you keep eating. A study completed at the University of Minnesota should that people who went on a weight loss program fared better if they had higher levels of vitamin D. It also helps you keep weight off once you lost it.

Get more active.

Even if you’re going to the gym three times a week and sticking to a strict workout regimen, if you’re lounging on the couch or sitting at a desk the rest of the time, your body has a chance to pile on the pounds. Consider a standing desk, or at least take a break and stand up frequently, moving around a bit. Take the stairs and not the elevator and plan some activities that involve moving more during leisure times, such as hiking or biking. You’ll actually find you feel better as an additional benefit when you do.

  • Stay hydrated. Too often people think they’re hungry when they’re actually thirsty. Don’t go for a soft drink, but drink plain old water instead. Aim for eight glasses a day.
  • Get plenty of sleep. Studies show that adequate sleep can help you shed pounds faster. You not only have more energy, you’re also less likely to crave sugary snacks.
  • Add green tea to your favorite drink list. There are volumes of research that tell about the benefits of green tea for health, including weight loss.
  • Remember portion control, particularly with higher calorie foods. Super-sizing is the best way to super-size your waistline. Use a smaller plate to make you think you’re eating more.

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