Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says Jill Penfold, a Los Angeles-based personal trainer. Whether you're outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, suggests Penfold. "Your heart rate should elevate pretty quickly as you pick up your pace," she says.
It may seem like a no-brainer that regular exercise can help you burn fat and lose weight. But it's not just about the calories you're burning. It's also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. When you exercise regularly:
Incorporate a 12-hour fast. Don't panic — most of this fast occurs while you sleep. Restricting your eating to 12 hours a day may help you lose weight, according to one study. You should still eat your recommended daily calories, but limit yourself to only eating during a 12 hour period. So you might eat breakfast at 7am and cut yourself off from eating after 7pm. Though it is not fully understood, this 12-hour fasting period may cause your body to switch from burning food to burning fat.
If you've been lifting moderately heavy weights but are still looking to drop belly fat, it's time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul, CSCS, a certified strength and conditioning specialist and the head trainer at Exercise.com. "Lifting heavy is where you see more an afterburn effect. Your body continues to burn calories even after you leave the gym," Spraul says. Just be sure that your technique doesn't suffer as you increase your weight, which can lead to injury. If you're new to strength training, this 15-minute total-body workout is a great place to start.
Build more muscle: Cardio gets all the glory for melting fat, but it’s actually far more important to focus on building muscle. It’s pretty simple: Lipolysis happens in the mitochondria of the muscles, so the more muscle you have, the more mitochondria, and the more potential to burn. Plus, the more muscle mass you carry, the more your BMR is burning calories at rest. Strength training is also one of the strongest ways to spark production of testosterone and growth hormone, which both help to break down fat, Seedman adds.
There are a variety of definitions of what moderate-intensity exercise is, but it typically falls between about 70 to 80 percent of your maximum heart rate, which would be a level 4 to 6 on a 10-point perceived exertion scale. That means you are breathing harder than normal but can carry on a conversation without much difficulty and you feel pretty comfortable with what you're doing. The American College of Sports Medicine (ACSM) often recommends this level of intensity in its exercise guidelines. The lower end of this range usually incorporates the fat burning zone.
Common toxins found in processed foods, such as nitrates, processed sugars, and complex carbs contaminate your body and prevent you from feeling and looking healthy. These toxins can increase fat-storing hormones in the body. The breakthrough Red Tea works to reduce these toxic factors so your body is best supported to lose weight and feel energized.
Eat polyunsaturated fats. While saturated fat leads to the body's retention of visceral fat, causing abdominal girth and excessive weight gain, studies have shown that a diet high in polyunsaturated fat helps promote the production of muscle mass instead of body fat. Polyunsaturated fats can also help reduce cholesterol levels in the body, lowering the risk of stroke and heart disease. Sources of polyunsaturated fats include:
Your most immediate and best option is to combine aerobic exercise and exercise involving lifting weights, as you will not only burn body fat but tone your muscles as well, positively changing your hip to waist ratio, and working quickly towards a healthier body in ever aspect. As you burn belly fat, you'll burn fat where it doesn't need to be elsewhere, too!
Work your core. When many people think of core strengthening, they think of stomach crunches. Crunches are helpful for building abdominal muscles, but contrary to popular belief, crunches won't do much to lose the layer of fat stored in your belly, and can actually cause significant damage to the spine. Instead, try a workout routine that strengthens your whole core, like yoga, or try abdominal presses and planking.
This may explain why the fat-burning effects of eating more protein were confirmed in a study published in the American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.
A big part of weight loss is simply being aware of the decisions you’re making. For example, when out at happy hour with friends, you may lose track of how much you're eating or drinking. But if you take a split second to step back and become aware of that fact, you’re more able to course correct. “The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods,” says Gagliardi.