If you want to improve your health and lose weight, you may consider taking a fat burner supplement. Fat burners are designed to help your body burn fat more efficiently and can be an effective part of a healthy weight loss plan. However, it’s essential to choose a quality fat burner and use it correctly to see the best results.
There are a few things to look for when choosing a fat burner:
- Ensure that the formula contains safe, natural ingredients.
- Look for a fat burner that is backed by clinical research.
- Be sure to follow the directions on the label carefully to avoid any potential side effects.
When used correctly, fat burners can help you lose weight and improve your overall health. Although they are capable of burning extra fat and aid in weight loss alone, you can improve the effects of fat burners through some tips, which help you get the results more quickly and effectively.
Tips to Improve Fat Burner Effects
Fat burners come in different types. Also, they work differently based on the type of ingredients. So, you cannot only rely on them for weight loss. You can follow the following tips to enhance the effects of the fat burner supplement:
Increase Protein Intake
If you’re trying to lose weight, you’ve probably been told that you need to cut back on calories. But you may not realize that it’s not just the number of calories you eat that matters, but also the quality of those calories. In particular, protein is an essential nutrient for weight loss. Protein helps to increase satiety, or feelings of fullness, after meals.
Additionally, protein takes more energy to digest than fat or carbohydrates, meaning you can burn more calories by eating protein-rich foods. As a result, increasing your protein intake can be a helpful strategy for weight loss.
In addition to its effects on satiety and calorie burning, protein is essential for preserving muscle mass during weight loss. It is because muscle tissue is metabolically active and requires much more protein than other tissues. Therefore, by eating enough protein, you can help prevent muscle mass loss during weight loss.
Strength training is a form of exercise that focuses on increasing muscle mass and strength. Lifting weights is usually part of such training. Such muscle-building training provides numerous health benefits, particularly regarding fat burning.
In one study, weight training helped people lose subcutaneous fat in the arm. Another study found that strength training paired with aerobic activity has a stronger fat-burning effect than cardio alone after 12 weeks.
According to the findings, 10 weeks of resistance exercise can boost calorie burning by 7% while simultaneously reducing fat weight by 1.8 kg. You can speed up fat burning and complement the benefits of your burner by strength training. You will also have a well-shaped physique and a powerful body as a plus.
Eat More Healthy Fats
Healthy fats can help you lose weight, which may seem counterintuitive. They increase muscle growth as well as a sense of fullness. It will take time for your body to break down fat, so you will feel fuller for a longer period while also reducing your appetite and hunger.
According to one study, a diet high in healthy olive oil, nut, or fish fats is linked to a lower risk of weight gain than a diet low in these fats. However, some healthy fat sources are high in saturated trans fats, promoting body fat accumulation and enhancing belt width and belly fat.
You can eat olive oil, salmon, fish oil, avocado, nuts, and seeds, and they have a variety of health benefits, including omega-3 fatty acids and fat-burning effects.
Exclude Refined Carbohydrates
Lowering your refined carbohydrates consumption can help you shed fat deposits by enhancing the efficacy of the burner. Refined carbohydrates are cereals whose grains have been stripped of their bran and germ by the food industry. As a result, the finished product is nearly devoid of fibre and nutrients.
They have an increased glycaemic index, which can lead to blood sugar swings and an increase in hunger. According to research, High-refined carbohydrate diets have been linked to increased stomach fat.
On the other hand, a diet high in whole grain products is linked to a lower BMI and a smaller waist circumference. A study including 2834 persons found that those who consume more refined carbs in their diet have more stomach fat deposition. Those who ate more whole grain cereals, on the other hand, tended to be lighter.
Increase Iron Supply
Iron is a mineral that has various effects on the human body. It can affect thyroid health, the release of hormones that govern metabolism, and iodine shortage. A study has found that low iron levels in the body are linked to slowed thyroid function and decreased hormone synthesis.
Weakness, weariness, shortness of breath, and weight gain are common signs of hypothyroidism or diminished thyroid function. Fatigue, dizziness, headaches, and shortness of breath are all symptoms of iron deficiency. Iron deficiency can be treated by including this mineral in your diet, stimulating your metabolism. It, therefore, performs better, relieves weariness, and aids in the increase of physical activity.
One study indicated that people treated for iron deficiency lost weight, had a smaller waist circumference and a lower BMI (body mass index).
Get More Sleep
Getting enough sleep is crucial for excellent health if you want to lose weight or burn stubborn fat. According to research, people who sleep for 7-8 hours have less visceral fat than those who sleep for less than 6 hours.
According to another study, lack of sleep or sleep deprivation contributes to obesity and weight gain. Because sleep deprivation is linked to the accumulation of belly fat, it is recommended that you get 7-9 hours of sleep per day if you desire a flat stomach.
Sleep deprivation appears to result in sleeping difficulties, weight gain and a rise in BMI. These factors combine to produce fatty muscle mass rather than lean muscle mass.
Probiotics are helpful bacteria that live in your intestines. A study suggests that these bacteria are involved in everything from immunity to mental wellness.
Increasing your probiotic intake, whether through food or pills, can help you lose weight and keep it off in the long run.
According to a review, people who took probiotics reported a considerably greater decline in body weight, fat percentage, and BMI than those who took a placebo.
One of the most prevalent types of exercise is cardio, also known as aerobic exercise. It refers to any exercise that targets the heart and lungs. It is of the most efficient ways to boost fat burning, and weight loss is to incorporate cardio into your routine.
For instance, a review of 15 researches found a link between higher aerobic exercise and lower abdominal fat in middle-aged women. Most studies suggest 150–300 minutes of moderate to intense activity per week, or 20–40 minutes of cardio daily.
Cardio workouts include running, walking, cycling, and swimming, to name a few.
Caffeine acts as a central nervous system stimulant, promotes metabolism, and speeds up the breakdown of fatty acids.
It has also been demonstrated to increase fat burning during aerobic exercise, especially in untrained or inactive individuals.
According to a major evaluation of 12 studies, increased coffee consumption was linked to a lower incidence of obesity, especially in men. Another study with 2,623 persons indicates that higher coffee intake was connected to a higher weight reduction maintenance success rate.
High-intensity interval training (HIIT) is a physical exercise that combines brief bursts of exercise with little rest in between to keep the heart rate elevated. According to a study, incorporating HIIT three times per week for 10 weeks significantly reduced body fat mass and midsection size. Resistance and continuous exercise, which includes sports like jogging, rowing, and using an elliptical machine, require 40% less time to complete.
According to another study, HIIT can help people burn up to 30% more calories than other types of exercise, such as cycling or jogging.
For the first 30 seconds, alternate between walking and jogging/sprinting. Cycling between squats, burpees, and pushups while taking small breaks is also beneficial.
The Bottom Line
Fat burners are a great way to jumpstart your weight loss journey and give you that extra boost you need to see results. However, some tips will help improve the effects of your fat burner. You can start with including more cardio, resistance training, and HIIT besides using fat burners. Also, it’s important to eat protein-rich, iron-rich, and healthy fat foods and refrain from refined carbohydrates. You can drink coffee for better fat burning results and include probiotics in your diet. Don’t forget to sleep for a good 7-8 hours.
So, why wait? Start implementing these tips today and see how much better you feel physically and mentally.
- Aktas, G., et al. “Treatment of Iron Deficiency Anemia Induces Weight Loss and Improves Metabolic Parameters.” La Clinica Terapeutica, vol. 165, no. 2, 2014, pp. e87-89. PubMed, https://doi.org/10.7471/CT.2014.1688.
- Bendsen, N. T., et al. “Effect of Trans Fatty Acid Intake on Abdominal and Liver Fat Deposition and Blood Lipids: A Randomized Trial in Overweight Postmenopausal Women.” Nutrition & Diabetes, vol. 1, no. 1, Jan. 2011, p. e4. PubMed Central, https://doi.org/10.1038/nutd.2010.4.
- Borgeraas, H., et al. “Effects of Probiotics on Body Weight, Body Mass Index, Fat Mass and Fat Percentage in Subjects with Overweight or Obesity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Obesity Reviews: An Official Journal of the International Association for the Study of Obesity, vol. 19, no. 2, Feb. 2018, pp. 219–32. PubMed, https://doi.org/10.1111/obr.12626.
- Cava, Edda, et al. “Preserving Healthy Muscle during Weight Loss123.” Advances in Nutrition, vol. 8, no. 3, May 2017, pp. 511–19. PubMed Central, https://doi.org/10.3945/an.116.014506.
- Chaput, Jean-Philippe, et al. “Change in Sleep Duration and Visceral Fat Accumulation over 6 Years in Adults.” Obesity (Silver Spring, Md.), vol. 22, no. 5, May 2014, pp. E9-12. PubMed, https://doi.org/10.1002/oby.20701.
- Collado-Mateo, Daniel, et al. “Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis.” Nutrients, vol. 12, no. 12, Nov. 2020, p. E3603. PubMed, https://doi.org/10.3390/nu12123603.
- Falcone, Paul H., et al. “Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men.” Journal of Strength and Conditioning Research, vol. 29, no. 3, Mar. 2015, pp. 779–85. PubMed, https://doi.org/10.1519/JSC.0000000000000661.
- Friedenreich, Christine M., et al. “Effects of a High vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial.” JAMA Oncology, vol. 1, no. 6, Sept. 2015, pp. 766–76. PubMed, https://doi.org/10.1001/jamaoncol.2015.2239.
- Godman, Heidi. “Extra Protein Is a Decent Dietary Choice, but Don’t Overdo It.” Harvard Health, 1 May 2013, https://www.health.harvard.edu/blog/extra-protein-is-a-decent-dietary-choice-but-dont-overdo-it-201305016145.
- Hairston, Kristen G., et al. “Sleep Duration and Five-Year Abdominal Fat Accumulation in a Minority Cohort:The IRAS Family Study.” Sleep, vol. 33, no. 3, Mar. 2010, pp. 289–95. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831422/.
- Harpaz, Eynav, et al. “The Effect of Caffeine on Energy Balance.” Journal of Basic and Clinical Physiology and Pharmacology, vol. 28, no. 1, Jan. 2017, pp. 1–10. PubMed, https://doi.org/10.1515/jbcpp-2016-0090.
- Ho, Suleen S., et al. “The Effect of 12 Weeks of Aerobic, Resistance or Combination Exercise Training on Cardiovascular Risk Factors in the Overweight and Obese in a Randomized Trial.” BMC Public Health, vol. 12, Aug. 2012, p. 704. PubMed Central, https://doi.org/10.1186/1471-2458-12-704.
- How Does the Thyroid Gland Work? Institute for Quality and Efficiency in Health Care (IQWiG), 2018. www.ncbi.nlm.nih.gov, https://www.ncbi.nlm.nih.gov/books/NBK279388/.
- Icken, D., et al. “Caffeine Intake Is Related to Successful Weight Loss Maintenance.” European Journal of Clinical Nutrition, vol. 70, no. 4, Apr. 2016, pp. 532–34. PubMed, https://doi.org/10.1038/ejcn.2015.183.
- Kostek, Matthew A., et al. “Subcutaneous Fat Alterations Resulting from an Upper-Body Resistance Training Program.” Medicine and Science in Sports and Exercise, vol. 39, no. 7, July 2007, pp. 1177–85. PubMed, https://doi.org/10.1249/mss.0b0138058a5cb.
- Lee, Ariel, et al. “Coffee Intake and Obesity: A Meta-Analysis.” Nutrients, vol. 11, no. 6, June 2019, p. E1274. PubMed, https://doi.org/10.3390/nu11061274.
- Li, Shuxiang, et al. “The Relationship between Iron Deficiency and Thyroid Function in Chinese Women during Early Pregnancy.” Journal of Nutritional Science and Vitaminology, vol. 62, no. 6, 2016, pp. 397–401. PubMed, https://doi.org/10.3177/jnsv.62.397.
- Mackie, Alan R., et al. “Specific Food Structures Supress Appetite through Reduced Gastric Emptying Rate.” American Journal of Physiology – Gastrointestinal and Liver Physiology, vol. 304, no. 11, June 2013, pp. G1038–43. PubMed Central, https://doi.org/10.1152/ajpgi.00060.2013.
- McKeown, Nicola M., et al. “Whole- and Refined-Grain Intakes Are Differentially Associated with Abdominal Visceral and Subcutaneous Adiposity in Healthy Adults: The Framingham Heart Study.” The American Journal of Clinical Nutrition, vol. 92, no. 5, Nov. 2010, pp. 1 165–71. PubMed, https://doi.org/10.3945/ajcn.2009.29106.
- McKeown, Nicola M, et al. “Whole- and Refined-Grain Intakes Are Differentially Associated with Abdominal Visceral and Subcutaneous Adiposity in Healthy Adults: The Framingham Heart Study12345.” The American Journal of Clinical Nutrition, vol. 92, no. 5, Nov. 2010, pp. 1165–71. PubMed Central, https://doi.org/10.3945/ajcn.2009.29106.
- Ogilvie, Rachel P., and Sanjay R. Patel. “The Epidemiology of Sleep and Obesity.” Sleep Health, vol. 3, no. 5, Oct. 2017, pp. 383–88. PubMed Central, https://doi.org/10.1016/j.sleh.2017.07.013.
- Osterberg, Kristin L., et al. “Probiotic Supplementation Attenuates Increases in Body Mass and Fat Mass during High-Fat Diet in Healthy Young Adults.” Obesity (Silver Spring, Md.), vol. 23, no. 12, Dec. 2015, pp. 2364–70. PubMed, https://doi.org/10.1002/oby.21230.
- Park, Seong-Hi, and Chul-Gyu Kim. “Effects of Aerobic Exercise on Waist Circumference, VO2 Max, Blood Glucose, Insulin and Lipid Index in Middle-Aged Women: A Meta-Analysis of Randomized Controlled Trials.” Health Care for Women International, Apr. 2021, pp. 1–23. PubMed, https://doi.org/10.1080/07399332.2021.1900190.
- Pesta, Dominik H., and Varman T. Samuel. “A High-Protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats.” Nutrition & Metabolism, vol. 11, Nov. 2014, p. 53. PubMed Central, https://doi.org/10.1186/1743-7075-11-53.
- Razquin, C., et al. “A 3 Years Follow-up of a Mediterranean Diet Rich in Virgin Olive Oil Is Associated with High Plasma Antioxidant Capacity and Reduced Body Weight Gain.” European Journal of Clinical Nutrition, vol. 63, no. 12, Dec. 2009, pp. 1387–93. PubMed, https://doi.org/10.1038/ejcn.2009.106.
- Rodrigues, Gabriel Dias, et al. “Obesity and Sleep Disturbances: The ‘Chicken or the Egg’ Question.” European Journal of Internal Medicine, vol. 92, Oct. 2021, pp. 11–16. PubMed, https://doi.org/10.1016/j.ejim.2021.04.017.
- Spadaro, Paola A., et al. “A Refined High Carbohydrate Diet Is Associated with Changes in the Serotonin Pathway and Visceral Obesity.” Genetics Research, vol. 97, Dec. 2015, p. e23. PubMed, https://doi.org/10.1017/S0016672315000233.
- West, Christina E., et al. “The Gut Microbiota and Inflammatory Noncommunicable Diseases: Associations and Potentials for Gut Microbiota Therapies.” The Journal of Allergy and Clinical Immunology, vol. 135, no. 1, Jan. 2015, pp. 3–13; quiz 14. PubMed, https://doi.org/10.1016/j.jaci.2014.11.012.
- Westcott, Wayne L. “Resistance Training Is Medicine: Effects of Strength Training on Health.” Current Sports Medicine Reports, vol. 11, no. 4, Aug. 2012, pp. 209–16. PubMed, https://doi.org/10.1249/JSR.0b013e31825dabb8.
- Wewege, M., et al. “The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Body Composition in Overweight and Obese Adults: A Systematic Review and Meta-Analysis.” Obesity Reviews: An Official Journal of the International Association for the Study of Obesity, vol. 18, no. 6, June 2017, pp. 635–46. PubMed, https://doi.org/10.1111/obr.12532.