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The key to healthy weight loss is a balanced diet, strength training and adequate vitamins. If you add a fat burner to your diet and follow these 6 tips, the result will not be long in coming.

What is a Fat Burner?

Fat burners are dietary supplements that promote weight loss. How it works? They contain components that stimulate fat burning and metabolism, can reduce appetite and give a thermogenic effect. Fat burners also interfere with fat absorption and thus increase weight loss and fat oxidation during exercise.

The composition of fat burners should stimulate the reaction of the body, which will begin to break down fat and use it as a source of fuel. Therefore, the main component of most fat burners is precisely caffeine, which helps to speed up the metabolism for weight loss, and therefore the body begins to use fat as fuel. Caffeine also gives the body energy to exercise and helps break down fatty acids, which are then released into the bloodstream for energy production.

However, there are four main types of fat burners, namely fat burners without the addition of stimulants such as L-carnitine, CLA, chitosan, which are suitable for people who are sensitive to stimulant ingredients. Stimulant-based fat burners such as synephrine, caffeine, tyramine, green tea, and yohimbine contain stimulants that promote weight loss and provide energy to the body. The third type is complex fat burners, a combination of two types of fat burners in one product, which includes other supplements such as vitamins, minerals and enzymes.

Thermal burners stimulate thermogenesis and therefore heat production in the body, increasing energy expenditure even without exercise.

Although a fat burner is a good weight loss aid, don’t expect it to be for you. If you don’t eat a healthy, balanced diet, eat more calories than you burn, and don’t want to exercise, no miracles will happen. On the other hand, if you eat well and exercise regularly, you can further enhance the effect of a fat burner. In the following lines we give you some tips to improve the effect of a fat burner.

Increase the amount of protein in your diet

Protein is a natural thermogenic macronutrient. This means that the body uses more energy to process protein than it does to process fats or carbohydrates. Therefore, proteins act as natural fat burners in the body.

A study has confirmed that if your diet contains mostly protein-rich foods, your body will burn more fat. In practice, this means that if you replace steak with potatoes with chicken breast with mashed peas, you will get a little closer to the desired figure.

Protein supplements like whey protein, casein, or protein bars can provide enough protein in your diet throughout the day. At the same time, they will keep you full for a long time, reduce your appetite and reduce the number of calories you consume, which will lead to even greater weight loss.

At the same time, protein helps the body maintain muscle mass while dieting. Which is very useful because the increase in muscle mass promotes the burning of fat. The more muscles you have, the more calories your body burns. Therefore, muscle mass naturally contributes to an improved metabolic rate. That’s why you should add strength training to your fitness routine.

Start doing weight training

Strength training consists of physical exercises performed with additional weights and aimed primarily at building muscle. According to research, strength training has many health benefits, especially when it comes to burning fat.

In one study, strength training helped reduce body fat in 78 subjects with metabolic syndrome. Another study showed that 12 weeks of strength training combined with aerobic activity had a greater effect on fat burning than cardio exercise alone.

Strength training consists of physical exercises performed with additional weights and aimed primarily at building muscle. According to research, strength training has many health benefits, especially when it comes to burning fat. However, if you train with light weights, you are signaling to your body that it does not need more muscle mass and therefore can use it as an energy source. Nutritional supplements like BCAAs, creatine or glutamine can help boost your fat burning power.

Increase the amount of healthy fats in your diet

It may sound strange, but healthy fats can help fight belly fat. They promote muscle growth and also lead to a feeling of fullness. The breakdown of fats takes some time, so the feeling of satiety lasts longer, which at the same time satisfies appetite and hunger.

A study found that a diet high in healthy fats, including olive oil, nuts, or fish, had a lower risk of weight gain than a diet that did not contain these fats. But be careful! Unhealthy fat sources high in trans saturated fats contribute to fat accumulation in the body, mainly on the flanks and abdomen.

Olive oil, fish, fish oil, avocados, nuts, and seeds are sources of omega-3 fatty acids that have many benefits, including a fat-burning effect. Discover all the benefits of omega-3 fatty acids in our article. However, you should keep in mind that healthy fats are high in calories and you should watch your intake. Therefore, it is imperative to eliminate unhealthy fats from your diet and replace them with healthy fats.

Eliminate refined carbs from your diet

A low intake of refined carbs can make your fat burner intake more effective and help you lose body fat. Refined carbohydrates are grains that have been processed so much by the food industry that they contain no bran or germ. This results in the final product containing little or no fiber or nutrients.

They have a higher glycemic index, which can cause blood sugar fluctuations and increased hunger. Studies have confirmed that a diet high in refined carbohydrates can cause abdominal fat.

On the contrary, a diet rich in whole grains helps reduce body mass index and reduce waist circumference. A study of 2,834 people confirmed that those who had more refined carbohydrates in their diets tended to accumulate fat in the abdominal cavity. In contrast, those who ate more whole grains lost weight. [

Therefore, for best results, you should eliminate refined carbohydrates from pasta, processed foods, white breads, and dry cereals from your diet. Instead, add whole wheat bread, quince, buckwheat, barley, or oatmeal to your diet.

Provide iron supply in the body.

Iron is a mineral that affects various bodily functions. Iron deficiency, as well as iodine deficiency, can affect thyroid health and therefore the secretion of hormones that regulate metabolism. Most studies have confirmed that low levels of iron in the body are associated with thyroid dysfunction and poor production of thyroid hormones.

Common symptoms of hypothyroidism, or an underactive thyroid, include weakness, fatigue, shortness of breath, and weight gain. Similarly, iron deficiency can cause fatigue, dizziness, headaches, and shortness of breath. Treating iron deficiency by adding this mineral to the diet can improve metabolism. Then the metabolism is more efficient, fatigue disappears and physical activity increases. One study even found that people who received treatment for iron deficiency reported decreased body weight, waist circumference, and body mass index, known as BMI (BMI).

The fact is that, on average, the diet of a modern person practically does not provide enough iron from food. Women, children, infants, vegans and vegetarians are the groups of people most vulnerable to iron deficiency. This mineral is mainly found in red meat, poultry, seafood, green leafy vegetables and beans. You can also boost your iron stores with supplements to help regulate your metabolism and energy levels.

Sleep more

Sleep is another factor that can affect the effectiveness of a fat burner. You do not think? However, several studies have confirmed the relationship between getting enough sleep and losing weight.

A study of 68,183 women found that women who slept no more than 5 hours a day for 16 years were more likely to gain weight. In contrast, women who slept more than 7 hours a day did not tend to gain weight.

Other studies have confirmed that quality sleep of at least 7 hours a day increases the likelihood of weight loss by up to 33%. This study was conducted on 245 women enrolled in a 6-month weight loss program.
Lack of sleep can also cause hormonal changes that lead to increased appetite, which also increases the risk of obesity. However, sleeping at least 7 hours has many benefits for the general functioning of your body, your immune system and, last but not least, your weight.

Therefore, it is imperative to take care of an adequate amount of sleep every day. It’s best to establish a normal sleep pattern, reduce caffeine intake after dinner, and minimize contact with electronic devices before bed. If the fat burner you are using is interfering with sleep, you should not take it after 6:00 p.m. M. nor replace it with a decaffeinated fat burner like L-carnitine.

Keep in mind that a fat burner will only help you burn fat more efficiently if it is enhanced with good nutrition, regular exercise and of course these 6 tips. Because these tips are about healthy habits that will benefit your body, improve your metabolism, and maintain your mental balance.

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