It is worthwhile to note that the human body prefers storing calories and completely despises trying to use body fat as fuel or shed pounds.
Additional calories are turned into fat droplets by the body and stored as fat. The place where fat is stored generally is under the skin and around the organs.
This storing of calories continues until there is a constant supply of surplus calories. The body has adopted this as a survival strategy which came from evolution if food might become scarce in the future.
However, for weight loss to occur, the body must be in a calorie deficit state, wherein more calories are burned than consumed.
Proteins, carbohydrates, and lipids are the three main food categories that the body uses as fuel. However, it tries to use protein as an energy source when both fats and carbs are insufficient.
Fats and carbohydrates are the body’s primary energy sources. Therefore, a person could enter fat-burning mode by using their stored fat as a resource if they want to reduce their weight.
This article will look at ways to make your body a fat-burning machine.
10 Ways To Turn Your Body Into Fat Burning Machine
Here are some ways to turn your body into a fat-burning machine:
Consume More Protein
Protein is required by your body to keep lean muscles. However, a study published in the American Journal of Clinical Nutrition  found that the current daily quantity of protein, 0.35 grams every pound of body weight, was set using outdated data.
This method is highly inadequate for a person conducting resistance training workouts. Therefore, the quantity between 0.9 and 1.2 grams per pound of body weight is currently advised by researchers.
Including high-protein foods and snacks in every meal may give your body adequate proteins. This increment in protein intake might increase after-meal calorie burn by up to 36%.
Consume More Vegetables
Sounds simple, right? But not many people are able to carry it out successfully. For variation, you could try combining various fresh leafy vegetables and fruits and eating them as a salad.
Adding them to your daily diet has many health advantages, most vegetables are high in fiber, which may keep you feeling fuller for longer and helps you burn more calories than different types of food.
There are many suggestions for those who might find it challenging to consume more vegetables. Frozen vegetables are also acceptable. Frozen vegetables and fruits are more likely to keep their nutritional value than fresh ones.
According to researchers, dieters having the highest levels of pesticide pollutants in fat cells (organochlorines) suffered a bigger than usual drop in their metabolism as they dropped their weight, because of the toxins interfering in the process of burning calories.
Pesticide makes it quite difficult to lose weight. According to a study, pesticides could cause weight gain.
Of course, affording a large number of organic products is not always simple. So, it is crucial to understand when organic does matter and when it does not.
When purchasing imported collard greens, celery, grapes, peaches, apples, strawberries, blueberries, bell peppers, nectarines, kale, and spinach, try to go for organic.
These organically produced items usually contain the highest levels of pesticides. Always try to buy organic if you could eat the skin.
In 15-week research, obese participants who consumed two servings of yogurt every day shed 80% more abdominal fat, 60% more body fat, and 24% more weight than those who consumed the same number of calories but no yogurt.
Be sure to purchase yogurt which has added fruit but no sugar. Or, you could also purchase plain yogurt and top it with your favorite fresh fruit.
In addition to being an easy and quick snack, yogurt also has a huge quantity of high-quality protein.
Your body is going to reward you for applying these suggestions to action by becoming your new fat-burning, and muscle-building machine.
Never Diet On Regular Basis
Diest such as the keto or one meal a day diet might not be an ideal solution to weight loss issues. It is always encouraged to eat more nutritious food to replace empty calories and keep you satisfied all day. Consuming healthy food could be crucial, as limiting your food could destroy your metabolism.
Your body starts to feel as if it is in starvation. Your metabolism then slows down due to the body’s reaction, helping your body to save its energy reserves.
What is worse, if the food deficit persists, your body could start to destroy its muscle tissue, which shall further strengthen your adversary, the visceral fat. As a result, fat could expand its area while your body’s metabolism declines.
To prevent muscle loss, you could also take help from high protein and low-calorie foods.
Pair Your Meals
By accelerating your body metabolism, certain dietary combinations might aid in calorie burning. You should try to consume fiber-rich carbohydrates.
You should not snack mindlessly as they take longer to digest and also makes you feel fuller for a longer duration of time.
Consume additional fiber-rich carbohydrates in addition to protein. When you consume protein, your body usually burns more calories than it does when digesting either carbohydrates or fats.
According to research in the American Journal of Physiology, eating extra protein helps you to burn fat.
The first group was given a high protein diet while RDA for protein was ingested by the second group, over 1 gram per pound of body weight in a day.
In comparison to the group who ingested protein close to the RDA, the group who followed the high protein diet burned more fat.
If you want to lose fat or gain muscle, consume a lot of fiber and protein. Consuming protein while dieting also helps to maintain body muscle mass, which might help to avoid slowing down metabolism.
Your waistline and health might be affected by whether you sit or stand while working just like your workout regimen.
In a study, researchers found that prolonged inactivity (five hours or more) could lead an enzyme that regulates the metabolism of cholesterol and fat to almost completely shut down.
Break up extended inactivity periods by standing up to enhance your fat burning and keeping this enzyme active.
A pattern of eating commonly known as intermittent fasting alternates between eating and fasting periods. Tea, water, and certain calorie-free beverages are acceptable. But, not to miss, several people also use coffee to lose weight. The good news is that drinking coffee is also permitted.
The three most popular methods of fasting intermittently are listed here. The 16/8 technique calls for women to fast every day for fourteen hours and men for sixteen hours.
You might limit your eating gap to a ten-hour window in a day so that you can fit in three or more meals. Two or one twenty-four-hour fasting per week is part of the Eat-Stop-Eat intermittent fasting program.
As per a team of researchers, you should only consume limited quantities of vegetables and fruits throughout the day and eat a heavy meal at the time of night.
Have Cold Water
A group of researchers found that consuming 5 cups (40 ounces) of cold water in a day could increase your resting metabolism by 45 calories per day, which is almost equivalent to losing 6 pounds annually.
The effort needed for heating the water to body temperature might be the cause of the rise.
Making this a habit might result in weight loss with no additional effort, although the additional calories your body burns from drinking 1 glass of water do not amount to much.
Simple Fat-Burning Workout
The process of burning fat could be accelerated by beginning every morning with 15 to 30 minutes of light exercises, such as climbing stairs, yoga, or walking. Burning fat is one of the most obvious benefits of exercising regularly.
However, you might plan on doing Tabata training when you want to include high-intensity exercises in your daily routine. Tabata is a type of training of high intensity which consists of 5-minute-long activities.
The program structure could be followed this way: you work out for 30 seconds, then rest for 15 seconds, and complete 10 rounds. You try to push yourself as hard as possible for 30 seconds and then rest for 15 seconds.
This is known as one set. You have to complete 10 sets of this exercise. You might do any movement or exercise you want like burpees, push-ups, squats, pull-ups, and thrusters.
Finding easy and simple ways to burn or reduce more calories is helpful when you are trying to gain some muscle and shed fat so you could modify your body. The objective is to burn muscles and lose fat, whether through your diet or exercise regimen.
You have to put in a huge effort if you want to burn more body fat. The good news is that achieving the body into a fat-burning condition does not require much exercise.
Even if it is just a quick walk, you should try to include some sort of exercise per day. After that, you might gradually add more exercises to it. You could soon be on a path to burning more fat.
To create a customized program, it might also be beneficial to collaborate with a licensed personal trainer or a qualified nutritionist.
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Heather J Leidy, Peter M Clifton, Arne Astrup, et al. The role of protein in weight loss and maintenance Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. Available from: https://pubmed.ncbi.nlm.nih.gov/25926512/
- Monica Nour, Sarah Alice Lutze, Amanda Grech, et al. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies Nutrients. 2018 Nov; 10(11): 1626. Published online 2018 Nov 2. doi: 10.3390/nu10111626
- Nancy L LaVerda, David F Goldsmith, Michael C R Alavanja, et al. Pesticide Exposures and Body Mass Index (BMI) of Pesticide Applicators From the Agricultural Health Study J Toxicol Environ Health A. 2015;78(20):1255-76. doi: 10.1080/15287394.2015.1074844. Epub 2015 Oct 19. Available from: https://pubmed.ncbi.nlm.nih.gov/26479458/
- Paweł Glibowski Organic food and health Rocz Panstw Zakl Hig. 2020;71(2):131-136. doi: 10.32394/rpzh.2020.0110. Available from: https://pubmed.ncbi.nlm.nih.gov/32519524/
- J Eales, I Lenoir-Wijnkoop, S King, et al. Is consuming yoghurt associated with weight management outcomes? Results from a systematic review Int J Obes (Lond). 2016 May; 40(5): 731–746. Published online 2015 Nov 3. Prepublished online 2015 Oct 7. doi: 10.1038/ijo.2015.202
- Lisa A Te Morenga, Megan T Levers, Sheila M Williams, et al. Comparison of high protein and high fiber weight-loss diets in women with risk factors for the metabolic syndrome: a randomized trial Nutr J. 2011; 10: 40. Published online 2011 Apr 28. doi: 10.1186/1475-2891-10-40
- Roger Collier Intermittent fasting: the science of going without CMAJ. 2013 Jun 11; 185(9): E363–E364. doi: 10.1503/cmaj.109-4451
- Vinu A. Vij and Anjali S. Joshi Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects J Clin Diagn Res. 2013 Sep; 7(9): 1894–1896. Published online 2013 Sep 10. doi: 10.7860/JCDR/2013/5862.3344
- Stephen H. Boutcher High-Intensity Intermittent Exercise and Fat Loss J Obes. 2011; 2011: 868305. Published online 2010 Nov 24. doi: 10.1155/2011/868305
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Otella has an experience of around eight years of writing about health and nutrition-related topics. She is a full-time mother and a housewife, and the time she has left after doing her mother and household duties is spent writing for Working for Health as a full-time writer. Her life goal is to raise both her boys into a gentleman, and at the same time, she wants to educate people on how to keep themselves fit by tweaking their daily diet.