There are many methods for losing weight from altering one’s diet to changing overall lifestyle habits, and some methods are more effective than others. While each method benefits each individual differently, the best overall methods are those that rely on science. Specifically, the way our bodies burns fat is vital to consider and can be used to jumpstart weight loss in a few different ways. As your body begins to burn fat, your metabolism will speed up, and the process will become easier and more efficient over time. However, how do you get that process going in the first place?
The keto diet relies on the scientific process that helps to burn fat through depriving the body of its usual source of energy. The carbohydrates you consume are converted to glycogen, which the body stores up and uses for energy. However, when you deprive your body of carbs, as is the basis of the keto (or ketogenic) diet, the body has to look for alternative sources of energy. This begins the process of ketosis, which involves turning fat into ketones. Those ketones can be used for energy in place of the absent or depleted supply of glycogen.
The body’s ability to use ketones is what can keep you from starving to death when you don’t have access to food. Unfortunately, many of us either overeat or eat foods that aren’t good for us. These foods are often high in carbohydrates, forcing the body to store up excess fat. The availability of food means that our bodies will never need to use those stored fats, so it just sits there and remains untapped as an energy source. However, if you were stranded someplace without food, your body would implement the process of ketosis to tap into the unused fat and convert it to energy. This is why you can survive for weeks without food. Your body is creating ketones from your stored fat to use as an energy supply. In this same way, depriving your body of carbs will initiate the fat burning process to help you lose weight.
The fat burning process doesn’t strictly rely on what kinds of foods you’re eating. How you spend your days is equally important and, if you’re not getting enough physical activity, that can keep you from burning enough fat. If you want to see better results, you may have to increase the amount of time you spend working out, as well as the intensity of each workout.
The amount of stress you place on your body is directly related to how much energy your body will burn during that period. As we know from the process of ketosis, your body will begin burning fat, once the available energy sources have been depleted. Engaging in a wide range of physical activities will also help because it forces you to use more muscle groups than you would use if you just concentrated on running or using dumbbells. For this reason, workouts should emphasize resistance training up to five times per week. The stress you put on your muscles in resistance training will force your body to burn more fat in a shorter period of time.
To maximize the effects of your workout, add 30-minute cardio workouts to your routine up to three times a week. Again, avoid doing the exact same cardio workouts day after day. For the best possible results, try something new each day. As you workout, also think about progressing or increasing the intensity of those workouts. Try to run faster, when you’re running. Add more weight, when you’re lifting. In addition to helping the fat burning process, this will help you build muscle, improve stamina, and will even improve your overall state of mind.
The Circadian Rhythm
Scientific research is discovering that each person’s biological clock, or circadian rhythm, plays a much more important role than previously thought. This can affect how useful medications are in treating diseases, but it also plays a part in how our bodies use and store nutrients. Depending on the time of day, your body may not need all of the nutrients you’re ingesting, and that can force you to store those substances as fat.
Conversely, you can also time the intake of nutrients to provide your body with the maximum benefits. Studies have found that your body’s tolerance to carbs is at its peak directly following a period of intense physical activity. This means eating carbs directly after a workout and selecting carbohydrates that are more easily digested will provide your body with needed nutrients without storing those carbs as fat. Following a similar train of thought, the meal you eat before your workout should be high in protein and fat, but very low in carbohydrates. This will force your body to convert fat to energy, during the workout.
The ideal dietary routine should consist of higher protein and just 60 grams or less of carbohydrates, while also maintaining a moderate intake of healthy fats. The only time you should really be eating more carbs is right after your workout because you’re almost guaranteed that the body won’t store them. Instead, carbs that are quickly digested, such as brown rice, bananas, yogurt, and salmon, will be used to strengthen muscle and promote faster post-workout recovery. Using this method can help you maximize the benefits that your body is able to reap from each workout.
Burning fat is a chemical process that occurs naturally in the body, but it must be initiated through the right combination of diet and exercise. By keeping a closer eye on the foods you eat, you can increase the body’s natural fat burning process, while increased physical activity can give that process an even more significant boost. Together, these lifestyle changes will help you convert fat into energy and muscle, helping you achieve your fitness goals in a much shorter time. You will also begin to feel healthier and experience lower levels of stress, which will elevate your mood. Many people make these changes temporarily just to burn excess fat, but find that they enjoy how they feel and continue to live a healthier life.