When we want to safely reduce belly fat, everyone understands that it is a well-trained diet for a certain period, with no results that change after night and remain healthy. Good.
Body workout or work to burn the calories your body loads, to the extent that you burn more than you load, during this process, your body will burn off the visceral fat tissue into energy, You will lose weight and lose belly fat.
However, not everyone knows how to get their body to consume more considerable calories; they sometimes fast, but that is not the right way, fasting to reduce blood sugar levels, disturbances handed Metabolism affects general health.
Here are ways to burn calories that are referenced by health forums and consult experts. Please follow and know how to lose weight to lose belly fat best for you,
Burn Calories Effectively Reduce Belly Fat Quickly:
1. Balance the amount of insulin in the body:
Insulin is a hormone in the body that acts as a car transporting calories in your body. This number of “transport vehicles” depends on the type of food you use and mainly the starch (Carb).
If you have a lot of excess calories, insulin will take it to store it in fat, so if you don't want to save a lot of fat, choose food so as not to increase insulin.
Thus, when there is no need to load as much energy as when exercising or recovering, you do not need to use those foods.
Avoid sugar, juice, refined carbohydrates such as bread, noodles … for most of the day if you want to lose body fat.
2. During exercise should increase insulin:
One thing to keep in mind when exercising is that you should increase the amount of insulin during exercise because Insulin helps transport calories to muscle tissue when you apply.
It will provide calories for muscles, ingredients to repair and help muscles grow when you load Protein.
Dr. Dwayne Jackson once said in his book “What Does Protein Do In Your Body?” That carb and protein can help release insulin, and you only need to use fast-absorbing Carb sources such as honey, fruit. , rice…
Fast-absorbing protein sources such as Whey Isolate before episode 90 or after 30 minutes of practice are okay.
After the practice, you can use a little natural sugar but keep it only for 20-25g Carb. You should also avoid eating fat, fiber before and after exercise because it will prevent the nutrient supply that your body needs at that time.
Read more: 3000 Calorie Meal Plan to Gain Muscle.
3. You will be fuller with fiber:
Fibre has quite several health benefits, especially in terms of digestion as well as cardiovascular.
And of course, fiber also helps you lose weight more effectively.
Eating fiber enables you to reduce insulin secretion and “pull” more body fat.
Besides, fiber is like a “trap” that pulls calories consumed instead of absorbed into the body. Fibre also helps you be full and full longer, so you don't need to eat more, top-up unnecessary excess calories.
Eat more green vegetables such as spinach, broccoli, kale … whenever your body. Before the main meal, load one little fiber to make sure you don't overeat, resulting in excess calories.
Read more: Low-Calorie Density Foods List.
4. Fasting also needs a plan:
Intermittent Fasting (Intermittent Fasting) is an effective way to burn calories that many famous Gymer apply, and it is especially beneficial for those who are trying to lose weight.
If you want to increase muscle mass, do not use this method, and especially if you have a fast metabolic system, you should not use it.
There are many ways to stop eating but are based on a fundamental principle that you will have time to eat, and the rest of the time, you should not eat anything else.
For example, you have 8 hours to eat and 16 hours to fast; for 8 hours, you can eat any time with 16 hours left, not eat anything.
Please review the Interruption Fasting article to understand it better is. Remember, you should not use insulin-boosting foods during the time you eat. Let's start with foods rich in protein and high in fiber, low in fat.
You should also arrange a time to eat during the time you practice to get energy for the workout and have a snack containing protein before bedtime.
5. Caffeine has a fat burning ingredient:
For a long time, scientists have known the unexpected effects of caffeine, and the ability to help burn fat is the most well known.
Using caffeine will help the body push fat out of the body faster; it also prevents body fat accumulation.
Not to mention, caffeine helps you increase your concentration during exercise, helps you feel less pain, and push heavier weights, more iterations.
Also, don't overdo caffeine; use it properly. Everyone will react differently to caffeine, so use a small dose if you haven't used it before starting more.
Avoid using it at least 6 hours before sleeping, not to affect sleep (the time the muscles need to recover).
You can use Pure Coffee or Pre Workout products to supplement Caffeine before practicing.
6. You should consult BCAA for energy and fat burning:
One thing we don't want to lose is losing muscle. When you lose weight, the one place your body likes best to get that calorie is muscle.
By supplementing BCAA, you will limit your body's breakdown of muscle tissue to get the body's functioning substances.
Besides, BCAA also helps Insulin bring nutrients into muscle cells more easily and quickly during training.
Use BCAA during exercise, but you should not use it if you do not want to increase the amount of additional insulin during the day.
7. Use Creatine for strength training: How To Use CREATINE for Muscle Growth
Creatine is a popular supplement used to strengthen the workout and help increase muscle mass more effectively. However, when many people want to lose weight often ignore it; it's a mistake.
The energy that Creatine gives to cells can make muscle mass easier to increase and maintain greater muscle mass, and it will help you look “leaner” and firmer.
Many people dislike creatine when losing weight because it causes the accumulation of water and bloating to make you look less slender during weight loss.
MyProtein Creatine Monohydrate 1kg milk provides high-quality 5g Creatine per scoop, enhances strength, and restores the muscle. It can be mixed with Whey to be used together to be more productive.
If you are concerned about making yourself look “fat” for the above reasons when using Creatine, then instead of using Creatine Monohydrate, you can search for Creatine HCL to use.
Use 750miligram for every 45kg in the amount of body before exercising 30-60 minutes. And use the same dose after completing training to support recovery.
8. After practicing using Carnitine:
Carnitine is an amino acid produced in the liver and kidneys from two other amino acids, Lysine and Methionine.
Carnitine promotes fat burning and muscle building, making it an essential ingredient for use in fat loss. Carnitine will transfer fat to muscles to produce energy. This will make it easier to drain grease and prevent fatty acids from accumulating.
Use 1.5g L-Carnitine before and after exercise to get the best fat loss effect.
9. Reduce sweet foods:
Although there are no clear studies of non-calorie sweeteners with harmful diseases, you should also avoid all sweeteners because sweeteners still stimulate insulin production even though it does not contain calories.
Many protein foods have sweeteners, but you can use them during exercise because it's necessary to release insulin for activity.
10. You can have snacks at night:
If you are on a fast-paced diet, do not worry about eating at night. For evening snacks such as slow-absorbing proteins like Casein, beef is still good.
You can also use a small number of beneficial fats and fiber to slow down the digestion process, providing stable nutrition to protect muscle tissue during sleep.
11. Cardio is important:
HIIT can be a very effective way to burn fat, but it may not be suitable for everyone, then Cardio exercises will be more appropriate.
Why HIIT is not good because it will produce more Cortisol and hinder the burning of fat and recovery during weight training.
Moderate Cardio helps keep Cortisol levels not too high, and you only need to do 20-30 minutes of Cardio in the morning or after training with BCAA and Glutamine.
To help increase weight loss ability, the 11 practical ways to burn calories will help a lot in reducing body fat. I hope you quickly lose weight and have a sexy body.
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- How to Lose Belly Fat For Teenage Girls? or Teenage Guys?
Hopefully, the information above has helped you gain some more knowledge about “burn calories lose belly fat” and bring some small value. Please share this article if you feel it is useful. Thanks!
If you want to find more devices or beliefs that support your overall health, it's below:
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1. Volek, J. S., Kraemer, W. J., Rubin, M. R., Gómez, A. L., Ratamess, N. A., & Gaynor, P. (2002). L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. American Journal of Physiology-Endocrinology and Metabolism, 282 (2), E474-E482.
2. Pepino, M. Y. (2015). Metabolic effects of non-nutritive sweeteners. Physiology & Behavior, 152, 450-455.