If you’re at your wits end after doing countless crunches to burn belly fat or running endless miles to trim your waistline and seeing no results, we feel you. Burning body fat can seem impossible, especially if you’re targeting a specific area. While strengthening your core and improving your cardio can help you shed unwanted pounds, these alone won’t help you maintain your weight in the long run. To shed some light on the matter, we asked a registered dietitian to share wisdom on natural ways to burn fat not just in your waist, but throughout your body. If this piques your interest, keep reading to learn how to lose body fat anywhere through five natural practices.
The key to finding sustainable, natural ways to burn fat is developing a comprehensive healthy lifestyle plan, one that includes eating healthy, exercising regularly, sleeping well, managing stress, and those overly processed foods. omitting foods. the supermarket. Essentially, you can break it down into three crucial steps. Step one is creating a sustainable plan to reach your weight loss goals. Step two is to keep going and get results. And step three is to set yourself up for long-term success by committing to your new healthy habits for the long haul. Sounds easy, right? Well, like any other process, learning healthy habits to burn fat is easier said than done.
Read these five natural ways to lose body fat anywhere from a dietitian and weight loss expert before you start your fat-burning journey. Educating yourself will give you the confidence and know-how to jumpstart your weight loss journey and stay motivated. So take a deep breath, stay calm, and remember you have these tips to fall back on if you feel overwhelmed or lost along the way.
Cut out the pretty lattes.
Bianca Garcia, RDNtells the registered dietitian-nutritionist at Health Canal Eat this, not that!“Limiting your intake of fancy coffees can help you quickly reduce fat throughout your body. Like a pumpkin spice latte, these coffees contain so much added sugar that you can make a meal out of them.”
An average latte can contain about 24 grams (or six teaspoons) of sugar. Research shows that sugar-sweetened drinks like lattes promote weight gain when consumed regularly. Instead, choose mostly black coffee to avoid the syrups, sugars, milk and heavy cream that contribute to excessive calorie intake. “When you consume excess sugar, your body sends it to the liver where it is converted to fat and stored for later use,” explains Garcia.
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Avoid ultra-processed foods.
Whether you’re keto, carnivore, vegan, or paleo, there’s one thing these competing diet trends have in common: eliminating (or limiting) ultra-processed foods to promote weight loss. Foods such as processed meats, baked goods, sweets, desserts and white bread are high in calories and other harmful ingredients, which significantly contribute to weight gain, according to a study published in Cell Metabolism.
“Most processed foods are high in sugar and fat — addictive ingredients that make you want (and buy) more,” Garcia explains. “They contribute to overall body fat, and eliminating them from your diet can help you lose fat naturally contributed by these foods.”
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Limit sugar-free and fat-free foods.
If you think choosing “sugar-free” products is a healthier option, think again. The phrase “sugar-free” is a sneaky marketing tactic to convince you that what you’re buying is beneficial because it doesn’t contain sugar. However, according to Johns Hopkins Medicine, manufacturers typically trade sugar for artificial sweeteners, along with other harmful ingredients that are just as bad or worse for your health. For example, aspartame and acesulfame-K (two commonly used artificial sweeteners) have been linked to an increased risk of cancer, according to a study published in PLOS medicine.
“Buying sugar-free can reduce your sugar intake, but sometimes fat is added in return,” says Garcia. “The same goes for fat-free; you can consume more sugar to offset the taste. However, if these foods are part of your diet, cutting them out can get rid of that extra fat you store all over your body.”
Do cardio exercises that burn fat.
Exercise that gets your heart rate into the fat-burning zone is a healthy and natural way to shed pounds. Research shows that your fat burning zone typically falls between 60% and 80% of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220, according to the Centers for Disease Control and Prevention (CDC).
“Cardio makes you sweat and burn calories,” says Garcia. “While it won’t give you much muscle mass, cardio will help you burn body fat.” Cardio workouts that keep your heart rate up for a long time include running, cycling, rowing, swimming, brisk walking, and high-intensity interval training (HIIT).
Go for a walk.
Walking is an activity that almost anyone at any fitness level can do to get their heart rate up and burn calories. In addition to burning body fat and promoting weight loss, studies show that walking every day can reduce your risk of developing heart disease (the number one killer in the United States), stroke, obesity, type 2 diabetes, and high blood pressure. Taking a healthy walk can also reduce stress, help you sleep better, improve your mood and promote longevity.
Garcia says, “Walking is a low-impact physical activity that can help you lose overall body fat over time. You can do it several times a day at small intervals.”