7 Weight Loss Tips to Ignite Fat Burning in 2021

Balance

Finding a balance between the number of calories you take in and the amount you burn off is a key factor in weight loss, but it is not the only one.

There is no single pill, diet, or workout program that will sustainably help you achieve your desired weight goals. A combination of various, healthy weight loss techniques is the most effective approach in your weight loss journey.

The Institute of Medicine (IOM) recommends 13 cups of water per day for men and 9 cups of water per day for women.

What is Mindful Eating?

Mindful eating is self-explanatory, but many people believe they eat mindfully, when in fact, they struggle more than they think. If you are eating your meals in front of a screen, eating until you are absolutely full, and/or eating when you’re sad, bored, and/or lonely in order to feel better, then you are not eating mindfully.

Listen to your body and remove distractions during meals so that you can regulate your body’s promote optimal digestive function. 

How Does Sleep Keep Away the Pounds?

When our bodies have had enough food, it produces a hormone called leptin to signal the brain that it is full. Studies have found an association between insufficient sleep and leptin resistance. [2] [3]

Along with leptin resistance, sleep deprivation is also linked to an increase in the hormone ghrelin, which signals your brain that you are hungry, resulting in overeating. [3]

While requirements vary per individual, the recommended sleep duration is between 7-9 hours however it is also worth keeping in mind that quality of sleep matters.

Shopping Fresh

Processed foods are packed with added sugars and sodium in order to extend their shelf life. They are commonly high in saturated fat as well.

As a rule, stick to the outskirts of the supermarket when grocery shopping, as this is where you will find all the fresh fruits, vegetables, meats, and dairy products. In doing so, you will avoid purchasing the unnecessary sweets that will hinder your progress.

Fresh food is also higher in protein and fiber which satisfy your appetite for much longer as they take longer to digest. It is important to note that what you choose to eat makes a difference on when you will next feel hungry.

High Intensity Workouts (HIIT)

HIIT workouts serve to push your physical limits, save time, and burn up all the carbs you’ve consumed during the day in order for your body to tap into and burn the fat you have stored.

Fat Burning Supplements

The previously mentioned results of HIIT workouts can be further maximized with supplementation of Forskolin, which stimulates the release of stored fat from fat cells. This could potentially allow you to begin burning off fat much earlier in your workout.

Another efficient method of metabolizing fat is through supplementing the amino acid acetyl l carnitine. L-carnitine which is known for its aid in transporting fat to be oxidized and used as fuel in order to generate energy.

Like any other health issue, a holistic approach is necessary for weight loss and healthy weight maintenance. This is required not only for efficiency, but also overall health. Following these 7 weight loss tips are sure to ignite your fat burning in 2021. Take control of your health and feel better every day.

REFERENCES

1. Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019;18(4):48-53.
   
2. Kabeloğlu V, Senel GB, Karadeniz D. Positive airway pressure normalizes glucose metabolism in obstructive sleep apnea independent of diabetes and obesity. Ideggyogy Sz. 2020 Nov 30;73(11-12):417-425. English. doi: 10.18071/isz.73.0417. PMID: 33264533.
   
3. Spiegel K, Tasali E, Penev P, Cauter E Van. Brief Comunication: Sleep Cur-tailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite. Am Coll Physi-cians 2004;141:846-50.