How to Burn Fat Fast at Home in 10 Ways (without Gym)

An easy and natural way to burn fat fast. Fight the fat and be healthy.

Whatever may be the weight loss program, the main principle involved in it is to burn fat. If you want to burn fat fast and lose weight, then you need to follow healthy tips.

Burn fat or weight loss at the expense of a healthy body is not at all a welcome step.

Give life a second chance. Here are some practical tips that help you to fight the fat in reality. Ignore popular quick-fix weight loss methods

Fight The Fat and Stay Healthy – Practical Tips To Burn Fat Fast Easily:

Here are some practical tips that help you to fight fat at home and stay healthy. Follow these easy steps to burn fat fast without setting foot in the gym:

1. Obesity Is Now A Disease:

obesity disease

Legally obesity may not be a disease but a serious condition where your body puts excess fat. In general terms, an obese person is found to have a extra 20 % of his or her normal weight.

However, the American Medical Association has officially recognized obesity as a disease. The new decision will help to recognize how obesity is impairing body function and thus pay more attention.

By preventing obesity, you can also prevent other serious medical conditions such as diabetes, high cholesterol, high blood pressure, heart disease etc.

While most epidemics can be defeated with a pill or vaccine, on the other hand, obesity requires people to change the way they eat and live.

2. Eat Low Fat Diet That Will Fill You Up:

read label low fat food

Instead of taking usual foods, just add low-fat diet in your menu. Scientifically, mono-unsaturated fats and poly-unsaturated fats are healthy low-fat foods to be included in your diet.

It is always beneficial to replace high calorie/high-fat foods with lower fat/lower calorie choices.

Reading food labels before consuming any specific product is a welcome move. As a good rule of thumb, if the product contains 3 grams of fat or less for every 100 calories, then it is deemed to be a low-fat product.

Grab an exhaustive list of Low-Calorie, Lower Fat Alternative Foods before making a choice.

Eat plenty of plant foods including fruits, vegetables, and whole-grain products. Choose leaner meats and seafood rich in omega-3 fatty acids. Say if you are cooking poultry then trim all the visible fat and skin.

3. Does Eating Protein Burn Fat?

high protein burn fat fast

Protein is a miracle food and the king of nutrients that help you burn fat fast naturally. As per a recent study, high protein intake boosts metabolism, reduces appetite and makes you burn 80-100 more calories per day.

Incidentally, protein triggers the fat-burning hormones and thus burn fat at a cellular level. If you really want to keep it off in the long-term, then pump high-protein in your diet. Remember to choose your protein sources wisely.

Good choices include eggs, chicken breast, lean beef, broccoli, salmon, tuna, quinoa, whey protein supplements, turkey breast, shrimp, brussels sprouts, greek yogurt, almonds, peanuts and legumes.

You can even vary your protein routine for the maximum benefit.

4. 6 Small Meals A Day Best for Fat Loss:

why eat 6 mini meals a day?

Eat healthily. Include fruits, green vegetables, cereals, and whole grain foods in your daily diet. Avoid sweets, fried, packaged and refined foods.

Eat 5-6 small meals a day instead of 3 big meals. Though there is always a danger of eating too much, frequent eating keeps craving at bay.

Small meals have a positive effect on insulin levels, too.

Apart from choosing healthy foods, you need to control the portion size and trim calories. You can achieve it by mixing portion control with protein and high-fiber carbohydrates to fill you up.

Drink sufficient water. If you are sincere in burn fat fast goal, then stop late night snacks and close your kitchen.

Quality, calories, and portion size ultimately makes the difference.

5. Burn More Calories & Fight Fat:

Start the day with exercise. Prefer taking stairs instead of an elevator. If it is permitted, get up and take a brisk 5 min walk every 2 hours around the office.

A 30-minute daily walk is enough to prevent weight gain in people with sedentary lifestyle whereas 45 min walk will burn the extra fat fast.

If you want to prolong the burning of calories then prolong the duration of exercise or else sweat it out at a high-intensity training and continuous endurance training.

Scientifically, it’s proven by Dr. Christopher Wharton, Ph.D., who is a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University.

The latest report by Dr. Kuno Hottenrott working at Martin-Luther-University Halle-Wittenberg, Germany through his thesis for Journal of Sports Science and Medicine is another proof advocating short and high-intensity workouts.

strength workouts for fat loss

6. Strength Training for Fat Loss:

Add strength training to your fitness routine. Do exercises. Prefer walking and jogging. Make it a daily routine. Simple things like skipping and yoga will do a great help in burning fat fast.

Gym memberships are a luxury. You don’t need expensive gym membership instead spend time at home and strengthen muscles from the comfort of home.

The inclusion of strength training exercises at least a couple of times a week is an effective way to increase metabolism and burn calories. Muscle tissues burn more calories than body fat.

Building muscle burns fat and calories even at rest. Moreover, it supports joints making you less prone to injuries.

Set aside at least 30 minutes every day for cardiovascular exercise. Walking, jogging, running, cycling and swimming are great for weight loss.

Don’t exercise for 30 minutes straight away. Take a couple of breaks initially and then tune your body for the continuous session.

7. Go to Bed Earlier:

sleep to burn fat fast

Early to bed and early to rise is always good for the body. Getting better sleep will help you in numerous ways. It keeps you fit, stronger and healthy.

On contrary, sleeping less can make you eat more throughout the day. As per The National Sleep Foundation, one should ideally sleep not less than 7 hours per night to keep your body burning fat.

When you sleep less than 7 hours a night, your body releases a hunger hormone called ghrelin. This stimulates your appetite. Eventually, you end up eating more carbs and fatty foods than ever before.

It’s crazy but true. Sleep controls your diet and fitness efforts.

8. Processed Foods Can Make You Sick and Fat :

avoid processed food

Most of the time, during nutrition talk, we talk about processed foods. If the healthiest diet is the real food consumed in their most natural state, then what exactly is processed food?

In general, when food is chemically processed and made from refined ingredients and artificial substances, then food is said to be processed.

The processed foods such as breakfast cereals, corn flakes, chips, oat cookies, brown bread, packaged juices, iced coffee, protein bars, low-fat snacks, soups from packets are not as healthy as you think.

Though it may be a refined version, processed foods often contain high carbs. They have a great deal of saturated fat and contain a lot of sodium and calories which can hamper your weight loss efforts.

Nutrition wise, the processed foods are low in nutrients including vitamins, minerals, antioxidants, and various trace nutrients. Moreover, they lose soluble fiber during the process of processing.

Eat fruits instead of drinking fruit juices. This will add the necessary fiber to your body and aids in digestion. Eat 90% of meals in your home and skip high-calorie foods of restaurants.

You’ve probably heard that processed foods are often rich sources of extremely unhealthy trans fats. These things can lead to an increased risk of cardiovascular disease, diabetes, or weight gain and even cancer.

Eliminate sugars and carbs from your diet to lower your insulin levels. Or else, your burn fat fast goals can go for a toss.

9. Smoking & Boozing Makes it Harder to Burn Fat:

no smoking and boozing

Become a non-smoker. It’s no wonder that nicotine raises your metabolism and suppresses your appetite. On contrary, smokers are skinny through activation of POMC neurons.

In reality, smoking messes you up a lot more. It uses up many of the body’s critical vitamins and restricts blood flow and helps to lose weight and especially at the cost of your health.

Avoid drinking. Nutritionists often refer to alcohol intake as calories without nutrition. It simply adds twice as many calories as protein and carbs, finally hastening fat storage. Most forms of alcohol contain a high percentage of fat.

Incidentally, alcohol lowers testosterone hormone meant for muscle gain and thus negates all efforts to burn fat fast.

10. Reverse the Clock:

Don’t get defeated by obesity. Just fight the fat with determination. Never lose hope.

Reverse the clock. Discouraging as this state of health might be, remember that you are a not a lost cause. Give life a second chance. There are effective solutions; from lifestyle modification, diet, and exercise on one end of the spectrum to quick-fix bariatric surgery on the other.

Now it’s Your Turn to Burn Fat Faster:

Ignore popular quick-fix weight loss methods unless they are medically supervised. This category includes fad diets, weight loss pills, and powders and fat burning machines. Instead of doing good, it might harm you.

Don’t believe in fad diets. Just concentrate on the above simple steps to burn fat fast. Here’s an interesting resource to help you The Fat Decimator System easily.

Burn fat fast with the fat decimator system

Image Credit: Mamta Popat/Arizona Daily Star, via Associated Press, dlewis33/Gettyimages, Dalina Rahman/EyeEm/GettyImages, iStock, baibaz/ShutterStock, Christophe Kiciak via Flickr Creative Commons
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