14 Scientifically Proven Tips To Quickly and Easily Burn Body Fat (2 of 5)
Try to get more sleep
One of the most crucial aspects of maintaining your health is to get enough sleep everyday. Just by hitting the bed slightly early and waking up a bit late than you do can help in burning fat significantly. A number of studies have shown this correlation between getting proper sleep and weight loss.
For instance, a study that was carried out on more than 68 thousand women found out that those having sleep of less than five hours daily over a span of sixteen years had more risk of an increase in body fat as compared to women who slept for more than 7 hours every night.
Similarly, another research revealed that getting a sound sleep that wasn’t less than seven hours every night reduced the chances of gaining weight by over 33%. This research was carried out on a group of thirty-three women over a period of six months.
Similarly, other research shows a correlation between lack of sleep with triggering hunger hormones, which leads to an increase in weight.
And while every person’s sleep requirement may vary, most studies show that getting at least eight hours of sleep every night is crucial for maintaining optimal health.
So, if you wish to get rid of that excess body fat, you should sleep on time and ensure that you are not consuming too much caffeine, or using electronic devices way too much, as it can drastically affect your sleep cycle.
Add healthy fats in your diet
Most people may associate fat with something undesirable, but that’s the wrong way to look at it. Our body needs fat, it needs the right kind of fat, aka the good fat.
Increasing consumption of good (or healthy) fats helps your body functioning in a healthy manner and keeps you full for longer, which also helps in preventing any weight gain. This is because fats are usually difficult to digest, which keeps you feel fuller for a longer duration and reduce appetite.
A study that focused on the Mediterranean diet showed how the diet has lots of healthy fats such as healthy fats derived from nuts and olive oil, which reduces the chances of getting overweight significantly.
A similar study found out that in cases where people took a couple of tablespoons of coconut oil every day in their foods, they ended up losing more body fat than people who consumed soybean oil.
However, as we said, you need to focus on the right kind of fats to get healthy results. Fats such as trans fats increases your body fat, belly fat and affect your health negatively overall.
Some of the healthy types of fats include olive oil, avocados, coconut oil, seeds, and nuts. However, you need to be careful with how much healthy fats you’re consuming per day, as they can be relatively high in calories, and that can prove to be counterintuitive.
Summary – Fats take longer to digest, and therefore, reduce appetite and keep you full for longer. A regular intake of healthy fats prevents significant weight gain, and also reduces belly fat.
Add fiber to your diet
Fiber is another important food type that should be on your diet if you want to lose weight quickly. Soluble fiber is good at absorbing water, and the speed at which it moves through your digestive tract is quite slow, which helps in keeping you feeling full for longer.
According to recent studies, increasing the amount of fiber you consume daily can help in reducing fat and also prevent in gaining weight.
Another study that was carried out on a group of more than eleven hundred people found that for every ten gram of fiber increase in the diet, participants found a decrease in 3.7% of the belly fat during a course of five years; without any change in their exercise or diet routine.
Another study found that people who consumed more fiber felt full for longer and didn’t feel hungry too often. Further, an increase of just 14 grams of fiber daily showed a direct decrease of 10% of the total calorie intake of these participants.
And to make it even better, they even lost 2 kg of weight over a course of four months, without changing their exercise routine or diet.
Some of the good sources of fiber that you can consider adding to your diet include legumes, fruits, vegetables, nuts, whole grains, and seeds.
Summary – An increase in fiber intake will help in getting rid of excess fat, reducing calorie intake, and help in keeping your weight in check.