How to Trigger the Fat Burning Process. Effective weight loss involves weight loss by reducing the amount of fat mass in the body – burning excess fat. However, attempts to lose weight on unbalanced or low-calorie diets often lead to the fact that instead of breaking down fats in the body, there is a loss of muscle mass and fluid, a slowdown in metabolism, skin, and hair deterioration, body elasticity decreases, mood swings and depression occur. As a result, you do not achieve the desired result, or your result is short-lived and insufficient. At the same time, the risk of deterioration in health and well-being is high.
Why is this happening? How do you burn fat in the body? How can you lose weight without compromising your health and appearance?
Adipose tissue: varieties, functions, and features
Adipose tissue, first of all, is the “energy depot” of the body, created in order to expend energy in case of hunger or prolonged physical activity.
The protective function is performed mainly by subcutaneous adipose tissue, which is concentrated mainly in the abdomen, thighs, and chest. Subcutaneous fat protects against external mechanical influences, helps maintain a constant body temperature, and is involved in fat metabolism.
Another type of adipose tissue – visceral – is located mainly in the abdominal cavity, and “envelops” the internal organs. Visceral adipose tissue is a kind of endocrine organ – its cells produce hormones, enzymes, and biologically active substances that affect many processes in the body.
With a large amount of visceral fat, it has a negative impact on health, interferes with the normal functioning of internal organs: the liver, spleen, kidneys, and large blood vessels, leads to inflammatory processes in the body, and the development of many diseases.
One kilogram of fat contains about 8750 kcal. This high energy content explains why it is much more difficult to break down fat than muscle mass (1100 kcal per kg).
A certain amount of adipose tissue is necessary for the normal functioning of the body. But with an excessive intake of calories, fat cells accumulate an excess amount of fat, as a result of which they can increase in size many times over. In this state, they are not able to fully perform their functions – the production of enzymes that are necessary for effective fat burning decreases, and metabolic processes are disturbed.
How to activate the processes of fat burning in the body
To “start” the process of burning fat, it is necessary to reduce calorie intake and adequate physical activity. But in order for fat cells to break down, certain conditions are necessary, so it is important to understand the processes occurring in the body.
With an energy deficit, glycogen is primarily consumed, which accumulates in the liver and muscle tissue. Only after the reserves of this “fast fuel” begin to deplete, the turn of the splitting of fat cells comes. In order to reduce the amount of fat mass, it is necessary to create such conditions, and a calorie deficit, so that the body needs to burn fat.
On the other hand, if you use excessive calorie restriction diets that are unbalanced in proteins, fats, and carbohydrates to reduce weight, then extreme conditions are created for the body. Then, instead of quickly burning fat, the body will begin to adapt to these conditions – to reduce the basic metabolism (providing vital activity) in order to preserve fat reserves as an energy reserve, and for energy, it will consume muscle tissue proteins.
A weight-loss strategy should be based on a scientific approach and use effective methods of influencing the body and adipose tissue. Only then will it be possible to effectively burn fat and get the necessary weight loss without compromising health and well-being.
How exercise will help burn fat
An intense workout lasting at least 20-30 minutes will help you start the process of fat burning. During this time, the body will spend glycogen and “start” obtaining energy from fat molecules.
What exercises will help you burn fat fast?
Aerobic exercise “burns” more calories during a workout. Strength training burns less fat in the process, but has a longer-lasting effect – speeding up your resting basal metabolic rate. Therefore, it is good to combine different types of loads. This will help burn both subcutaneous and visceral fat.
Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high-intensity exercise is more beneficial (Study Link 1, Study Link 2, Study Link 3).
Quite often, the goal of losing weight is to eliminate body fat in a specific problem area (on the sides, hips, abdomen). Burning fat in the body is a complex process that cannot occur exclusively in any one zone. But you can pick up exercises aimed at working out from the area of the body you need in order to increase the effectiveness of the impact on it.
However, it is important to remember that the main role in the fight against body fat is played by nutritional correction.
How to burn fat
To start the process of burning fat, it is necessary to create the necessary conditions and normalize the caloric content and composition of the diet. But, as already mentioned, an excessive lack of calories can lead to slow metabolism and loss of muscle mass. The calculation of the calorie reduction value should be based on individual data: initial weight, age, health status, level of physical activity, etc. Average recommendations – reduce the daily calorie intake by 10-15%. But here you need to understand that it is very important to correctly determine the individual value of your calorie intake. If this value is calculated incorrectly, then the calculation of how much the calorie content of food should be reduced will be incorrect.
Equally important when choosing a diet is the nutritional composition of food – the balance of your diet. Your diet should meet your body’s needs for major nutrient groups. When compiling a menu, the ratio of the main groups is important: proteins, fats, carbohydrates, as well as vitamins and microelements, it is important to combine products correctly, evenly distribute them at different meals, and ensure the availability of products necessary for effective weight loss and fat burning.
So, to ensure the process of burning fat, you need a sufficient amount of protein products on the menu. Proteins are needed to build muscles and new cells, in addition, the body spends more energy on their processing than on carbohydrates and fats. The amount of protein in the diet is determined individually, the average norm, without taking into account individual characteristics, is 1-1.2 grams of protein per kilogram of body weight.
Another group of foods that are important for activating fat-burning processes is “healthy” fats – rich in polyunsaturated omega-3 fatty acids. The sources of omega-3 are fatty sea fish, flaxseed oil, walnuts, and avocados.
Excess fat in the body negatively affects all processes in the body, metabolism and hormonal balance are disturbed. To normalize these processes, it is necessary to understand the causes of weight problems, analyze the state of health and an individual approach to the diet. The diet should take into account age characteristics, gender, weight, health status, body characteristics, psychological factors, and eating habits – only then will it be truly effective and help you achieve the desired result.
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I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.