Best and Fastest Ways to Burn Fat

1. Introduction

There are several factors that affect the way the body stores and burns fat. Understanding these factors can be helpful when trying to lose excess fat. Family history plays a significant role in weight gain and obesity. If one or both parents are overweight, it is likely that their children will also be overweight, and this can lead to a greater store of fat. Although genetics cannot be changed, it is important to recognize this factor in the quest to lose fat. Age also affects fat storage. Metabolism slows about 5% per decade after the age of 40. Therefore, it is easier to gain fat and more difficult to lose it as one gets older. Hormones are the final factor. An imbalance in insulin, cortisol, sex hormones, and thyroid hormones can lead to greater fat storage. This is usually more of a concern for older individuals as hormone imbalances are more common with age. Though these factors are unchangeable, it is important to take them into consideration when deciding the best methods for fat loss.

At the most basic level, losing fat is a simple concept requiring a negative energy balance with more calories expended relative to calorie intake. In other words, you are causing your body to tap into its fat store to make up for the energy deficit. This can most easily be accomplished with a combination of decreasing calorie intake and increasing basal metabolic rate. However, the importance of burning fat goes far beyond simply weight loss. Research shows that fat loss has the potential to decrease the high incidence of diseases such as diabetes, high blood pressure, degenerative disc disease, metabolic syndrome, and high cholesterol. Additionally, fat loss has the potential to improve overall quality of life by improving physical function, body composition, vitality, and general health. In summary, increased fat levels have been associated with a high risk of disease; therefore, fat loss is a critical component for longevity and quality of life.

1.1. Importance of Burning Fat

When the body is in a caloric surplus, most of the dietary fat is stored in adipose tissue. The hormone insulin plays a major role in the storage of fat in adipose tissue. When the body is in a calorically deficit, energy is mobilized from fat cells to be oxidized and used as energy. Research has shown that fat cells are highly active and release fatty acids, which are taken up by muscle and organs where they can be used as fuel. High-level athletes have high activity of fat metabolism in their muscle cells. The mobilization and utilization of stored fat is important to prevent fatigue during low to moderate intensity exercise. High-intensity exercise relies on glycogen stores in the muscle. With weight control being a common issue in developed countries, fat metabolism is crucial in the loss of stored body fat. It is clear that the burning of fat is essential to health and performance.

The ways fat is layered in the body are quite complicated. Through the rise in human activity and improvement in the sciences, one thing people do know is that fat is essential for survival. However, too much of it can cause health problems. The various layers of fat throughout your body compose adipose tissue, and its main role is to store energy in the form of fat. It also cushions and insulates the body. The deeper layer of fat is called essential fat because it is indispensable. Non-essential fat is the fat over the essential fat that can lead to obesity and health problems.

1.2. Factors Affecting Fat Burning

Thirdly, there are hormonal imbalances that affect fuel utilization. For example, women with PCOS have decreased insulin sensitivity, leading the body to use less glucose as fuel and causing increased fat storage. Exercise can still alter these conditions. A study has shown that a combined exercise program can improve insulin sensitivity in PCOS women.

Secondly, age affects fat burning. It becomes harder to stay lean as you age. This is because fat oxidation during low-intensity exercise decreases with age. Also, there is a reduction of hormones (growth hormone and catecholamines) which are positive regulators for fuel mobilization and substrate utilization, as well as a reduction in physical activity. This is an important note to remember as athletes facing an injury with absence from exercise would experience similar effects.

Initially, there are two sides of the spectrum, i.e. environment and genetics. A good environment would be having convenience at every step. For example, having a toilet in your room would require less walking than having to exit your room. Similarly, escalators and lifts provide ease but make weight management more difficult. Genetics would affect basal metabolic rate (BMR) and weight gain. Those with a low BMR would have more unburnt calories, while those with efficient fuel utilization would have high levels of intramuscular fat. However, genetic research has shown that people can still increase their metabolic rate by changing genetically influenced muscle cell energy systems with exercise.

2. Diet Modifications

Diet modifications are very important whenever one is trying to lose fat. Diets are often hard to maintain, especially if it requires less food than one is used to. Reducing the overall amount of food one eats is crucial, provided most people underestimate the amount of food they actually eat. There are two main ways to create a caloric deficit. The first is to decrease the portion of food one eats at each meal. This way a person can still eat the foods they enjoy, but in a smaller amount. The second way is to find healthier alternatives to the foods which are being eaten. Often times, high calorie foods are less filling because they are higher in fat. By finding foods which are lower in calories, but still taste good and provide the same satiety, one can decrease overall intake without feeling deprived. An example of this would be switching regular soda for diet soda, then eventually eliminating soda completely for water. A good weight loss rate to shoot for is 1 pound per week. This requires a caloric deficit of 500 calories per day. It is not a good idea to try and lose weight any faster because it usually leads to muscle loss.

2.1. Caloric Deficit

To burn body fat, first calculate your Basal Metabolic Rate (BMR) and the Total Daily Energy Expenditure (TDEE). The Basal Metabolic Rate is the amount of calories that our body needs in order to function at rest. It is essentially what your body needs for "survival". The Total Daily Energy Expenditure is the total amount of calories that is burned per day, including exercise. Then subtract 500-1000 calories from your TDEE, and monitor how your body weight changes. Lose fat at a steady rate of 1-2 pounds per week. If you notice that there is too much weight loss, then it is better to up your calorie intake because a calorie intake that is too low can result in muscle loss and various health issues.

The easiest and fastest way to lose fat is by creating a calorie deficit. A calorie deficit is the best diet to follow for long-term weight loss. It involves eating fewer calories than your body requires to maintain its current weight. By reducing your calorie intake, your body will be forced to use body fat for energy. This is what we want for fat loss. Reducing your daily calorie intake by 500-1000 calories can result in losing 1-2 pounds of fat per week. For example, if your body requires 2500 calories to maintain its current weight, and you eat only 2000 calories per day, you have created a 500 calorie deficit.

2.2. High-Protein Foods

When you're restricting your calorie intake, you may be limited to consuming fewer amounts of food. It's important to still receive proper nutrients, so considering foods that are high in nutrients per calorie may be beneficial. Protein foods have an effect on increasing satiety, the feeling of fullness, so including these may be most efficient in reaching satisfaction despite a calorie deficit. Foods that are high in protein are also typically lower in fat, making them lower in calories, giving you no reason to feel guilty about not eating more. This can contribute to the quality of your diet and aid you in feeling good about reaching your desired results. High-protein foods are not limited to those derived from animals, which can be higher in fat and calories. Many different kinds of beans, for example, are cheap, convenient, and are low in fat and high in protein. These are valuable in achieving your daily protein goal and your desired calorie intake. In relation to vegetables, green peas have a decent amount of protein and are also low in fat. This is just one example of how vegetables can have a good balance of nutrients for a calorie deficit, allowing more volume of food for fewer calories. The endless variety of high-protein foods can allow a satisfying diet despite a caloric deficit and can be a key to a successful fat-loss plan.

2.3. Healthy Fats

According to Lyle McDonald, a renowned fitness expert and author of The Ketogenic Diet, "Dietary fats are essential for overall health and are crucial for optimal athletic performance... fats are an ideal fuel source and are also stored in the body's adipose tissue." In other words, you need fat to function - a statement that many fitness/health enthusiasts may take as a complete contradiction to what the discussion of this article has been so far. Often times, those who are trying to lose body fat just don't eat enough good fats. Dietary sources of EFAs are needed because the body has very limited ability to synthesize them. In fact, The American Dietetic Association recommends an athlete consume a minimum of 20% of their total energy from fat. The key, however, is to select the right kinds of fats.

One of the best resources to finding out which fats are good for optimal health and performance is the FDA's (Food and Drug Administration) Dietary Guidelines. They suggest consuming between 20-35% of total daily calories as fats, and to choose fats from sources such as vegetables, nuts, and fish. It is also suggested to avoid saturated fats and trans fats, as they are a major contributing factor to the risk of chronic diseases. Now we know what type of fats are considered healthy and unhealthy, it's easy to sort out which foods we should and shouldn't eat. Here is a list of healthy fats that you can include in your meal plans. Don't know what Essential Fatty Acids are? Here is a helpful guideline from Precision Nutrition.

2.4. Fiber-Rich Foods

Fiber-rich foods are one of the best things to incorporate in your diet for the purpose of fat loss. One favorable aspect is that fibrous foods are often lower in calories than many other foods, so you can fill up your stomach with these foods at a lesser calorie cost, aiding you in your fat loss goals. Fiber also helps to make you feel full after eating, so you are less likely to indulge in snack foods that are high in saturated fats and sugars, ultimately resulting in weight gain. An additional benefit of consuming beans, legumes and oats is that they have quite a low glycemic index (especially beans), meaning that after eating these foods you get a gradual release of glucose into the bloodstream, as opposed to a rapid spike and fall. High glycemic foods often leave you feeling hungry and tired shortly after eating (hence the term "crashing"), thus causing you to be more likely to eat again, or consume some form of caffeinated, sugary snack or drink. By eating lower glycemic foods you are more likely to sustain a higher energy level throughout the day and feel less of a need to eat high-calorie snacks to alleviate hunger and fatigue.

2.5. Hydration

During fat loss phases, water that is stored with glycogen is excreted. Because glycogen burns glucose in the presence of water, it results in less efficient fat utilization. Therefore, it is vital to remain well hydrated during fat loss to allow the body to efficiently utilize stored fat as an energy source.

The human body is made up of over 70% water. Therefore, water is essential to the body's ability to burn stored fat. If you are trying to lose body fat, drinking water is particularly important. In fact, a good benchmark is consuming a minimum of 35 ml of water per kilogram of body weight. This equates to 2.5 liters of water per day for an average male and 2.0 liters for the average female.

Did you know muscle consists of 75% water, blood consists of 82% water, bone consists of 25% water, and body fat consists of 5% water?

Water is an essential nutrient for all living organisms, including human beings. It is absolutely necessary for digestion and absorption of food. It serves as a medium for biological chemical reactions. It is essential for regulating our body temperature through perspiration.

3. Exercise Regimens

Using the above example, the ideal "target heart rate" for a 40 year old would be between 108 and 126 beats per minute. It is important to sustain this level of intensity for a minimum of 20 minutes to get the maximum benefit from your workout and burn the most amount of fat. Any form of cardiovascular exercise that uses large muscle groups is beneficial for fat loss. Examples of effective cardiovascular exercises for fat burning are walking, cycling, swimming, and any other sports that can be performed at a moderate intensity.

Example for a 40 year old:

220 - 40 = 180

180 x 60% = 108 beats per minute

180 x 70% = 126 beats per minute.

Cardiovascular exercises have been proven to be one of the best ways to burn fat. The most effective form of cardiovascular exercise is to perform an activity that you enjoy and can do for a long time, because the more you do it the more fat you will burn. You should aim to do at least 3 sessions of cardiovascular exercise lasting 30-60 minutes. You can increase your chances of burning fat and losing weight by training in a specific "target heart rate zone". This zone is a level of intensity at which you are burning the most amount of fat and glycogen as fuel. To calculate your target heart rate use the following equation: 220 - (your age) x 60%-70%.

3.1. Cardiovascular Exercises

Cardiovascular exercise is a crucial part of any fat-loss program. HIIT and strength training can both be very stressful on the joints, so it's advisable to start off with low-intensity cardiovascular exercise to build up a base level of fitness and improve recovery/work capacity. It is generally accepted that Low Intensity Steady State (LISS) cardiovascular exercise is an ideal form of cardio for improving recovery from intense training. However, there is a more effective way to do this in the form of "walking". Greg Brookes, personal trainer and strength and conditioning specialist, explains in his article on recovery strategies that walking still achieves the same adaptations in the cardiovascular system and skeletal muscle as jogging or running but with far less stress on the joints. Compare: Force (pounds per step) = body weight x 1.5 for jogging, to Force = body weight x 0.5 for walking. Steps per kilometer are roughly the same whether you walk or run, so the mechanical stress on the legs is far lower with walking.

For those who want to stick to the more traditional "cardio" of running on the treadmill or using the elliptical machine, it will be greatly beneficial to utilize HIIT in your routine. LISS promotes adaptations in the muscles to increase the utilization of oxygen and fat to produce energy and can actually interfere with strength and hypertrophy gain. High-Intensity Interval Training, however, focuses on the anaerobic energy systems and can actually increase the capacity for anaerobic resynthesis at the same rate as that achieved from regular intense strength training. This is due to the fact that ATP and phosphocreatine stores (which provide energy for the first 10-12 seconds of all intense exercise and are infinitely replenishable given enough recovery time) are mainly restored using anaerobic metabolism. HIIT improves the efficiency of the anaerobic energy system and reduces the reliance on the lactic acid system to a point where it can effectively delay the onset of blood lactate accumulation, allowing you to maintain high-intensity exercise for longer. This is highly beneficial for power athletes concerned about cutting body fat as it allows maintenance of the ability to perform explosive, high-force movements.

3.2. High-Intensity Interval Training (HIIT)

HIIT will definitely help to burn fat and improve your health, but it may not be suitable for everyone. Anyone with heart problems or high blood pressure should consult a doctor before trying HIIT, and it may not be suitable for people with a low level of fitness. HIIT is also not as enjoyable for people who are not motivated to push themselves to the maximum, and it can cause anxiety for some people before the workout.

The process is more effective than just jogging at a steady pace, as the high-intensity intervals will actually increase your heart rate more than longer light cardiorespiratory exercise, so you burn more calories in a shorter period of time. It will also keep your body burning calories at a higher rate after the workout and increase your glucose metabolism. HIIT is also great for endurance, as it gives a near-maximal effort with the recovery period acting as a passive rest, allowing the individual to recover slightly so they can work harder in the next interval. This way, it differs from high-intensity training (HIT), which is a near-maximal effort for the entire duration.

High Intensity Interval Training (HIIT) is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. HIIT workouts can usually be done in under 30 minutes. It is a great way to burn a lot of calories in a short period of time. The idea is to go all out in the short intense intervals, giving it all you've got, followed by complete rest or a lower intensity exercise, and repeat. For example, a 30-45 minute workout might consist of a 5-minute warm-up, 15 minutes of HIIT to get your heart rate to its max (15-second sprints and 30-second jogs), followed by 15 minutes to lower your heart rate, and a 5-minute cool down.

3.3. Strength Training

You should be training with weights, but this paragraph is directed at women who are reluctant to pump iron. If you do not lift weights, you lose about a half pound of muscle every year of your life after age 20. This is a very bad idea, because muscle is metabolically active tissue; the more of it you have, the more calories you burn at rest. What you should combat is not muscle loss, but also bone loss. The weight-bearing activities and the squats and lunges involved in weight training help to achieve this.

Don't get your hopes up about aerobic activity preventing further bone loss, it just won't happen. Aerobics prevents further bone loss no better than a placebo, and the reverse is also true, a comparison which put group fitness instructors in a very bad mood. However, high-impact exercise such as gymnastics, running, soccer, or volleyball has been shown to increase bone density, even in postmenopausal women. Consider putting the aerobics DVDs on hold and signing up for a cardio class instead.

3.4. Circuit Training

Circuit training is when a series of exercises are completed with short rest periods between them. This can be done using free weights, machines, with or without cardio equipment. The aim of circuit training is to target specific muscle groups, while keeping your heart rate up. An example of this could be bench pressing or performing arm curls, then moving onto triceps extensions, followed by a cardio exercise. This circuit could be repeated 3-4 times keeping your heart rate in the fat burning range. The benefit of circuit training over other forms of exercise is that you are able to target different muscle groups in the one session. As well as this, circuit training will increase both your muscle strength and stamina.

Cost: Approx $15-20 per month (gym cost and fuel).

This type of exercise fulfills the needs for cost, time, and place. You can attend a gym near your workplace or home, complete a workout in a short period of time which will benefit both muscle strength and weight loss. However, if you do not like gyms and prefer exercising outdoors, this may not be for you.

3.5. Active Lifestyle

A lifestyle including more physical activity represents another major opportunity to burn calories, and this can be successfully incorporated into a weight-loss program. Examples of activity which can contribute to weight loss are walking, climbing stairs, housework, DIY, active play with children, walking the dog, cycling, and gardening. Using a pedometer can be a useful tool to motivate increased activity, and there are now many smartphone apps which can monitor daily step count. On average, subjects who increase their steps to 10,000 per day can be successful in long-term weight loss. Those who overestimate their activity level and then undercompensate with food intake will not see quick results, but making a sustained increase in activity is beneficial for the future maintenance of body weight. With regards to exercise as a weight loss tool, it is actually much less important than the diet, but it can help to kickstart the weight loss process and importantly will offset the loss of muscle, so that strength, power, and functional ability are maintained, in contrast to the main principle behind negative energy balance diets which can exacerbate muscle loss.

4. Lifestyle Changes

The dangers of smoking and the benefits of quitting is an ever growing topic with a vast amount of studies and research conducted. An average of 5 kg gain has been associated with quitting, however weight gain is not an inevitable consequence and the health benefits of quitting far outweigh any weight related issues. It appears that preventing weight gain from smoking cessation is strongly related to the prevention of an increase in relative insulin resistance. This can be achieved through an increase in physical activity and other methods discussed in this article. Insulin resistance is the body's inability to efficiently lower levels of glucose in the blood. This is typically achieved by burning glucose as fuel instead of fat and can lead to an increase in fat stored in the body. A study has indicated that abdominal fat cells actually expand in size and volume after smoking cessation, however again there is not a significant increase in central fat if insulin resistance is kept low. In the long term result, while the relative risk of diabetes may increase, it will still remain lower than the risk level for current smokers, and overall weight gained will be much less than that gained from the continued habit of smoking.

As alcohol is broken down in the body, it is converted into acetate. Acetate then has a very detrimental effect on the amount of fat that the body burns for energy. According to a study in the American Journal of Clinical Nutrition, our body burns less fat and more carbohydrates and sugar when alcohol is available as a fuel source. The presence of acetate in the body also delays the burning of fat, as the body will simply use the acetate as fuel, as it is easier to burn and is the same substance that is produced from sugar. This results in an increase of stored fat and a decrease in fat burning. Many types of alcohol are also high in sugar content which can also lead to an increase in fat. With regards to weight loss, alcohol is therefore a big obstacle. Step one of a successful diet is to reduce high fat, high calorie type foods, alcohol contains 7 calories per gram and is often consumed with high fat, high calorie snack foods.

Reduce tension and anxiety through relaxation. Chronic stress is a leading cause in the gain of abdominal fat. When a stress hormone called cortisol is elevated, it increases the amount of fat stored in the body and enlarges fat cells. This makes it more likely to store fat in the abdomen. A stress management technique called 'progressive muscle relaxation' has been found to be a very effective way to shed the extra fat. Another alternative could be mental activity. It was found that an 8-week trial of daily practice of meditation resulted in a high percentage of fat loss. This was due to the fact that during meditation, the brain enters a very relaxed state, and activities in the brain's cells are generated at a lower level.

Sleep may not burn fat, but it certainly can prevent weight gain and in turn increases the efficacy of any diet and exercise plan. In a study of more than 18,000 adults, those who slept between six and eight hours a night had a better chance at weight loss than those who slept more or less. This is because there are two hormones in the body that regulate normal feelings of hunger and fullness. Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full. When you don't get the right amount of sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than real food needs and increases your preference for high calorie, high carbohydrate foods. People who are sleep deprived have been found to consume an average of 300 calories more per day than when they are well rested.

4.1. Sufficient Sleep

Adults should get around 7-8 hours of sleep. Sleep deprivation can cause an imbalance in hormones insulin, cortisol, leptin, and ghrelin. With hormonal imbalance, the body loses its ability to properly process and store carbohydrates, control appetite, and the body loses the energy and willpower to be physically active. The hormone insulin carries sugar from the blood into the tissues. When the body is sleep deprived, it builds up causing high blood sugar. High blood sugar also causes the body to store sugar as fat instead of energy. Cortisol, also known as the stress hormone, gives the body energy by increasing blood sugar and insulin. Since the body is low on energy when sleep deprived, the cortisol is continually released to give the body the energy it needs. This can often cause the body to become insulin resistant and fat to build up in the mid-section. Leptin is a protein hormone that plays a key role in regulating energy intake and energy expenditure. It inhibits hunger, causing the person to stop eating. As a person sleeps, the leptin levels increase. So the less sleep the person gets, the less leptin there is. This can cause a person to continue eating because their body did not get the signal to tell them to stop. Finally, ghrelin is a hormone that increases hunger. It is produced in the stomach and is released when the stomach is empty. When the person is sleep deprived, the ghrelin levels increase causing the person to feel hungry and crave high-carbohydrate and high-calorie foods. With an increase of hunger and craving for junk food, it is very likely that the person can gain weight when sleep deprived.

4.2. Stress Management

A lesser known, but important part of fat loss involves stress management. Stress creates a biochemical environment within your body conducive to fat storage. A high stress level leads to the secretion of cortisol. This hormone causes increased fat storage and it has been shown that it affects fat distribution (more fat in the abdominal area = higher risk of heart disease and diabetes). If you are serious about your quest to burn fat, make stress management a priority. This can be achieved through setting realistic goals and deadlines for yourself, saying "no" to taking on extra work or activities, leisure time spent doing activities you enjoy, etc. It's important to remember that you will never be able to remove stress from your life entirely, but you can work to manage it more effectively.

Now, bring the essay all together. Losing fat may be a difficult and sometimes complex process, but the take home message is simple. It requires a balance of increased energy expenditure through exercise and a decreased energy intake through a carefully planned diet. The other key component is that this process must be sustained over a long period of time until the goal is reached. This is why quick fixes or fad diets are not only ineffective, but may also be dangerous to your health. A healthy and sensible lifestyle change is the best way to lose fat and prevent it from coming back in the future. As highlighted in this essay, it can be broken down into a few simple and easy to follow guidelines. These guidelines can be followed by almost anyone who is willing to take a step towards a healthier life.

4.3. Limiting Alcohol Intake

Secondly, alcohol is stored in the body as Acetate, a metabolite that competes with fat as a fuel source. Consuming alcohol while having high levels of Acetate and fat in the body means that the fat will take precedence in being stored. When alcohol is consumed, the Krebs cycle is interrupted, as the body sees alcohol as a toxin it tries to metabolize it first. This means that all Acetyl COA (a substance involved in the breakdown of carbohydrates, fats, and proteins) is turned into fat because it cannot proceed into the cycle, with the electrons from fat metabolism backing up behind the Acetyl COA and forming fat. The combined effect of dietary fat, fat from alcohol, and Acetate means that alcohol will not only stop fat oxidation but will increase fat storage. A further implication for alcohol and fat metabolism is that the NADH generated by alcohol metabolism to Acetate will slow the breakdown of fat by the liver to a standstill. As fat in the liver is the precursor to the formation of very low-density lipoproteins and subsequently, higher levels of plasma triglycerides, alcohol has grave implications for cardiovascular health. It should now be evident that alcohol and fat are to be kept away from each other, as the fate of dietary fat and the fat from alcohol will be abdominal fat.

Firstly, for any regular or social alcohol drinkers, it should be known that the acute effects of alcohol on protein synthesis were discovered in a study which showed 24 hours of 6% alcohol reduced protein synthesis by 15% and 48 hours of 6% alcohol reduced synthesis by as much as 20%. This can have serious implications. In essence, the desired outcome of weight training is to increase muscle mass. By decreasing protein synthesis and consuming inadequate protein, alcohol will impede the process of muscle growth and repair. Step 1 for any alcohol-consuming weight trainers is to minimize training on days of alcohol consumption to prevent further losses in muscle protein.

In the American diet, alcohol is only second to fat in its energy density with 7.1 calories per gram. Alcohol also has the effect of increasing appetite and decreasing testosterone levels for up to 24 hours. This means that not only can alcohol add a significant amount of calories to the diet, it can also sabotage the efforts of someone trying to lose fat. There are also numerous health risks associated with chronic alcohol consumption. Because of its detrimental effects on the body and fat loss, it's best to avoid alcohol completely. However, for those who are unwilling to do this, there are a few guidelines which can be followed. Be aware that it is a trade-off between optimal health and your desire to drink.

4.4. Quitting Smoking

When you stop smoking, you are essentially cutting out a frequent source of adrenaline release, which can make the body feel tired and fatigued. The good news is that after the nicotine is out of your body, it will be much easier to lose fat. Adrenaline and insulin are somewhat correlated in that the presence of adrenaline inhibits insulin release, meaning that the body cannot store fat. When adrenaline levels decrease, the body can store fat more easily, providing increased levels of insulin are present. This is an advantage when trying to burn "stubborn" fat areas, as insulin levels are still relatively low. With low insulin and high adrenaline, lipolysis will occur at an accelerated rate in the "stubborn" fat areas since hormones that are proven to initiate lipolysis still have their effects.

Many people smoke as a way to alleviate stress, but that will only have negative effects on trying to lose weight - especially fat. Smoking will lead to many health problems and diseases, months or years down the line. Quitting smoking will benefit weight loss and fat burning goals in the long run. It may be difficult to quit, but there are ways to decrease or stop smoking. The body will go through a detoxification process once you stop smoking. Symptoms may include dizziness, fatigue, weakness, irritability, depression, and weight gain, and increased appetite.

4.5. Mindful Eating

It is important to eat when the body requires fuel and to choose food that is optimally healthful. Eating mindfully also encourages one to become more aware of the body's physical appetite for food and how this can differ from the psychological appetite for food. This allows for a direct way to plan a fat loss regimen, creating a calorie deficit by eating satisfying foods and meals at times when the body requires optimally healthful fuel.

The concept of mindful eating is not new, but is often misunderstood. To eat mindfully means to create and maintain an awareness of our food and its characteristics in a non-judgmental way. To eat mindfully, one must put effort into understanding the state of their inner experience while eating. This means paying attention to the hunger and satiety signals, emotions, and triggers that lead us to eat and to be more conscious of the sensory and cognitive responses to food: why you eat, and what you eat.

4.5. Mindful eating

5. Supplements and Fat Burners

One truth about these stimulants, however, is that they may provide temporary weight loss, but are not an effective means of keeping weight off. As they increase the body's stress response, the adrenal glands, in response to prolonged use, will produce less cortisol, leading to weakened food absorption and increased fat accumulation. Adolescent weight loss is also a noted incident due to stimulant use. Ultimately, the weight lost through stimulant use will be regained, but with potentially more fat than initially lost.

The fastest and most natural means to any objective, good or bad, is through the use of shortcuts. But when it comes to quickening our metabolism and rapid weight loss, the only thing that has been cut short is the weight in the consumer's wallet, and not the weight on their body. The few consumer alarms that have been sounded, revealing adverse or even fatal effects, have only increased the confusion by offering a variety of "facts."

5.1. Green Tea Extract

There has been a lot of hype about green tea's fat burning capabilities and its ability to increase the rate at which you can lose weight. In an American study, it was found that green tea extract resulted in a significant increase in energy expenditure (a measure of metabolism) and also had a significant effect on fat oxidation. This supports the justification behind the use of green tea extract and its ability to be a very effective aid in weight loss.

The combination of these active ingredients is designed to help combat levels of increased fat oxidation and increase thermogenesis, which in turn aids in the reduction of the accumulation of fat and prevents the activation of enzymes that are responsible for the storage of fat.

Green tea catechins are unoxidized and in particular, the epigallocatechin gallate (EGCG) which has been shown to be the most effective in aiding weight loss. These active components influence enzyme activity that is responsible for the stimulation of noradrenaline, which is a chemical transmitter in the nervous system and has been involved in thermogenesis.

Caffeine is a well-known stimulant that has been shown to aid in fat burning and exercise tolerance. A source of caffeine, green tea contains a small amount of caffeine but it is the catechins and the fat burning properties of the green tea extract.

5.2. Caffeine

Caffeine has also been shown to have an appetite suppressant effect. A study by Schubert et al. (2014) suggested that there is, in fact, a weak but significant relation between the ingestion of caffeine and short-term appetite reduction. This increase in energy expenditure for pre and post-workout with caffeine means that it becomes easier to create the calorie deficit needed to lose weight and makes any potential endurance exercise more effective. Gimenez et al. also showed that decaffeinated coffee had almost no effect on thermogenesis and fat oxidation in obese women, even though it had a pleasant taste. This suggests it is indeed the caffeine that plays a major role.

A diuretic is a product that increases the rate of urine production, helping to lose water weight and avoid bloating. Caffeine is a mild diuretic and is also an effective way to increase fat oxidation during aerobic exercise. Several studies have shown that the use of caffeine prior to endurance exercise increases the rate of fat oxidation and can delay the onset of glycogen depletion.

5.3. Conjugated Linoleic Acid (CLA)

High-intensity interval training (HIIT) is when low to moderate intensity intervals are alternated with high-intensity intervals. This is an extremely effective method to improve fat loss and stamina at the same time. Studies have revealed that exercising in a fasting state can increase endurance and the percentage of energy. This way can improve the ability to oxidize fats. However, some muscle may be sacrificed to supply energy to the high-intensity intervals. This is acceptable because muscle is readily formed, but the increased fat oxidation isn't, so ensure to preserve muscle mass with weight lifting.

Cla is a type of an essential fatty acid that's definitely thought to own great potential to reduce body fat and weight loss definite positive if I can say-CLICK TO ENLARGE fat burning furnace reviews picture through meals. Thus, in case your goal is really to lose weight, then this can be something that you'll need to contemplate although the results are somewhat small. About 3.4 grams per day taken for just two years. This could be converted into a meal plan for CLA. One simple way is by replacing the source of fat in your diet now with a source of CLA. For instance, if you're cooking with butter or sautéing food in vegetable oil, scrap both and start using olive and CLA oil. Of course, knowing the source of fat in your diet and how much you're receiving naturally or via a supplement is important before going too much into overdosing which could be inevitable if he's not tracking fat consumption. A person could aim to reach a maximum of 10% of dietary fat intake to come from a CLA source. Optimally, it could be best to find a more specific guideline for daily consumption and speak with a nutritionist on other modes of applying this tactic.

5.4. Garcinia Cambogia

The major drawback, however, is that there are many products claiming to be garcinia cambogia with those that have high mixtures of hydroxycitric acid (HCA), the active ingredient, often providing little HCA while those with lower HCA content retaining the same price range as the more potent products. It is not uncommon for people who have been recruited into testing these products for scientific studies to have extensive discussions about which brand they believe they are taking. Unfortunately, the lack of regulation by the FDA on health products in America combined with the attention the garcinia craze is currently getting make it a breeding ground for scams and products of inferior quality. Therefore, it is incredibly important for anyone intending to take the supplement to do significant research on varying products or, if unrealistic, to see a professional nutritionist or dietician.

Garcinia cambogia is the latest supplement touted as a weight loss solution. Derived from an Asian tropical fruit, it is said to act as an appetite suppressant and, in more advanced forms, to block the production of fat and help control emotional eating. The claims have been somewhat controversial and one study on the effectiveness of HCA, the active ingredient in garcinia, showed a marginally better result than placebo, therefore naming garcinia as a "possible" anti-obesity reagent. On the plus side, as it is a fruit extract it is relatively safe and has reviews from people who have had positive outcomes, although perhaps not directly due to the garcinia extract.

5.5. L-Carnitine

As there are no known negative side effects from L-Carnitine and no reported toxic effects, this supplement is a safe way to ensure increased fat oxidation. L-Carnitine addition to any low-calorie diet is a sure way to increase the potential for fat loss.

L-Carnitine supplementation was found to increase fat oxidation in healthy men given a low-protein diet, a result which is very promising to those taking this supplement. This ensures L-Carnitine as a fantastic way to lose weight for vegetarians. In a recent study, L-Carnitine was given to dogs with naturally occurring heart disease. The results were a significant decrease in body weight and an increase in lean muscle mass.

L-Carnitine is a very safe and effective way to increase the body's natural ability to oxidize fat (use fat as energy). An amino acid found in red meat, L-Carnitine has been shown to be of great benefit to those on a low-calorie diet. By supplementing 2-3g per day of L-Carnitine, you can ensure maximized results from your diet and exercise program. L-Carnitine carries long-chain fatty acids into the mitochondria to be oxidized and can also increase the amount of fat you burn during high-intensity exercise by increasing the rate at which carbohydrates are spared.

6. Medical Procedures

CoolSculpting

CoolSculpting, also known as cryolipolysis, is a non-surgical treatment. It is mostly appropriate for those who are looking for mild fat reduction. The procedure takes between 1-3 hours per treatment. It consists of cooling temperature adipose tissue until crystallization occurs, subsequent inflammation will result in the destruction of fatty cells. Cell death will then trigger an inflammatory response, causing the immune system to break down the damaged cells - the process of cell death and cell breakdown can take several months. The success rate for CoolSculpting is not consistent, some have experienced unsatisfactory changes in body contour. The limitations of CoolSculpting have not yet been established since it is a relatively new procedure.

Liposuction

Liposuction is likely the most prevalent cosmetic surgery treatment for weight reduction. It is performed by a plastic surgeon and consists of suctioning fats out of the body through small incisions made around chubby areas. A cannula is inserted through the incision to suction the fat. There are many types of liposuction, the most common being tumescent liposuction. It is where the surgeon injects a sterile solution into the region which aids in loosening fat and making it easier to suction out. Dry liposuction is when no solution is injected before fat is suctioned, it is not performed as often as it used to due to the increased rate of complications. Super wet liposuction is an in between of the two, the solution that is injected is equal to the amount of fat being removed. Lastly, ultrasound-assisted liposuction is performed by using ultrasonic energy to liquefy the fat before suctioning. Liposuction is not a weight loss method, it is a treatment for body contouring. Patients who have undergone liposuction can experience permanent results. Nevertheless, if the patient in question were to gain more weight after the surgery, it will affect their figure albeit differently compared to if the patient had never had liposuction.

6.1. Liposuction

This not only makes for a less painful and safe fat removal, but also the blood loss from the body is negligible to none. Postoperative recovery of a patient is much faster, and early return to normal life routine can be possible. Newer techniques such as Ultrasonic-assisted liposuction (UAL) and VASER are even safer and facilitate fat removal from fibrous areas of the body, such as the upper abdomen and back.

Modern liposuction is much safer as it has been significantly refined over the past decade. The patient is administered local anesthesia, and the risks and hazards of general anesthesia are completely avoided. Then very minute incisions are made on the skin, and a mixture of anesthetic and adrenaline is instilled into the fat.

The surgical suctioning of fat deposits in parts of the body, liposuction, is a medical procedure that was invented in the year 1974. Before its invention, fat removal was quite a perilous procedure for the patient concerned. In the yester years, patients were put on starvation or were advised vigorous exercise to reduce body fat. Then they were subjected to an operating table and were administered general anesthesia, which itself is not devoid of potential life hazards. Then dry or wet methods of fat removal were employed, which carried a significant risk of blood loss from the body, and to counter fluid or blood loss, a blood transfusion had to be arranged. All these were drastic and life-threatening measures to get rid of excess body fat.

6.2. CoolSculpting

The procedure is carried out by placing the coolsculpting applicator on the targeted area. This applicator has a vacuum which sucks the skin and fat into it. The area will be exposed to extremely cold temperatures for about an hour. During the procedure, the patient will feel a cold sensation at the area. The skin at the targeted area will be protected by a gel pad which is placed prior to the procedure. After the procedure, there might be a change in the sensation of the skin but this is transient and will resolve with time. Any skin injury due to the cold is very rare. Now there are different types of applicators available which are chosen based on the site and size of the fat to be treated. These applicators can also be used in combination for better and faster results.

The principle on which coolsculpting is based is cryolipolysis. When fat cells are exposed to extreme cold, they tend to crystallize and breakdown. Then they are attacked by the immune system and metabolized in the liver. This whole procedure takes several weeks and the fat at a particular site is reduced. Fat cells are more vulnerable to cold injury than the other tissues. So it is possible to have selective damage and reduced scarring.

There are different kinds of fat that are stored in our body. Most common locations are the abdomen, thighs, and arms. The bad news is that the body decides when and which fat is to be utilized for energy and burns it off. The tendency is to burn off the useful and essential fat and retain the bad and the unwanted fat. Usually, the fat in the abdomen and the thigh is the bad fat which is stored and old unused fat. Coolsculpting can be used for this fat to target and destroy it. When we eat more calories than what is required, the extra calories are stored as fat. With time, this fat starts to accumulate resulting in an increase in weight. The increase in weight will lead to an increase in fat. And finally, there comes a time where the fat becomes so stubborn that it does not go away even after rigorous exercise and diet.

6.3. Laser-Assisted Lipolysis

Laser-Assisted Lipolysis (LAL) is a fat removal procedure that uses a laser to reduce the number of fat cells within the body. In this method, they serve a small region with local anesthetic and a very narrow cut that is scarcely visible afterwards. They inject a dilute local anesthetic and saline solution that carries adrenaline to cope with bruising and lessen pain. A cannula containing a fiber laser with side-pointing emission ports is then inserted through the small incisions to treat the areas being targeted. The laser emissions target the fat cells, heat them, and liquefy the fat, which is removed with gentle suction. The precisely aimed laser energy allows for less trauma with efficient fat removal and minimum downtime. This method is also effective in the treatment of cellulite and mixed fat with skin laxity. LAL procedures involve less pain and have quicker recovery but have no consistent impact on body weight. Prices for LAL procedures are typically much more than what is being quoted for traditional liposuction but vary based on the size of the area and time expected to complete the procedure.

LAL is still a comparatively new treatment but is hard to criticize as it's a more effective method of fat removal with fewer side effects and a quicker recovery compared to traditional liposuction. LAL may well be worth looking into for focused body fat removal and enhancing body contours.

6.4. Gastric Bypass Surgery

Surgery is obviously a faster way to lose fat than exercise, but it comes with many risks and side effects, and should be a last resort when all other methods have failed. With the rapid advances in medical technology, there are now a number of different procedures that can be carried out to help people lose weight. Gastric bypass is a surgical procedure in which the stomach is divided into a small upper pouch and a much larger lower "remnant" pouch and then the small intestine is rearranged to connect to both.

The procedure can be done by making a large incision in the abdomen (an open approach) or by making a small incision and using small instruments and a camera to guide the surgery (laparoscopic approach). The latter is thought to reduce risk and speed up recovery time. The surgery can result in extreme weight loss and has been proven to decrease mortality compared to other weight loss methods. One study found that a ten to fourteen-year follow-up to be a 29-35% reduction in mortality. However, the mortality rate of the surgery itself is 1%, with complications increasing in older and higher risk patients. There are also risks of blood clots in the lungs (pulmonary embolism) also known as PE, and increased risk of suicide and alcoholism, so these must be weighed up against the potential benefits of the surgery. Other side effects include hypoglycemia, kidney stones, and stenosis and/or prolapse at the anastomosis. Due to the decreased nutrient absorption and alteration in food digestion, many patients develop food intolerances. This can vary with different food types and consist of nausea and vomiting. It can be a lifelong problem and affect a patient's quality of life.

6.5. Non-Invasive Fat Reduction Treatments

Non-invasive fat reduction procedures are now available. These offer new and exciting ways to eliminate unwanted fat without surgery or significant downtime. With the advent of new technology, patients can now reduce fat and improve problem areas. In the past, the only option was liposuction. While effective, liposuction is an invasive procedure which entails some recovery time. It can occasionally result in complications such as infection or skin irregularities. Despite these difficulties, liposuction is still a proven and effective procedure for fat reduction. With the development of non-invasive procedures, patients can now benefit from fat reduction using several technologies. These technologies are less risky and generally involve lower cost. The downside is that improvements are less predictable and usually require multiple treatment sessions. This is still an exciting prospect for patients who, for various reasons, wish to avoid surgery.

Amongst non-invasive fat reduction technologies, some of the most exciting are ultrasound, laser, and radiofrequency devices. These technologies have been used to improve skin tone for a while and are now being used to achieve fat reduction. (Moon et al.2022)

References:

Moon, I. J., Choi, J. W., Jung, C. J., Kim, S., Park, E., & Won, C. H. (2022). Efficacy and safety of a novel combined 1060-nm and 635-nm laser device for non-invasive reduction of abdominal and submental fat. Lasers in Medical Science, 1-8. HTML