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Are you looking to lose some extra pounds and to improve your overall health?
Burning off excess fat can be challenging. Sometimes the information about how to lose body fat can be totally different. You can find one diet that would suggest cutting calories while another one would recommend high calories food. Not saying that they do not work but remember that balance is the key. There are many factors that can influence weight and fat loss. The good news is that there are plenty of simple ways you can follow to increase fat burning. Therefore, this article will provide you with some key information about the best ways to burn fat fast. 
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Increase Your Cardio 

Cardio exercises burn up fat and calories, helping you to lose those extra pounds. 
It is a highly recommended form of exercise. It provides various health benefits that are important for our body. Your physical and mental health will be improved with regular exercising. Running, stair climbing, walking, jogging, swimming, cycling, aerobic and fitness classes or any other running sports will be the best options of cardio exercises to burn fat. Cardio is one of the main types of exercise that people can engage in. Every time you do cardio exercise you are working out your heart and circulatory system. This study from the National Library of Medicine that at least 10 METs x h/w in aerobic exercise, such as brisk walking, light jogging or stationary ergometer usage, is required for visceral fat reduction, and that there is a dose-response relationship between aerobic exercise and visceral fat reduction in obese subjects without metabolic-related disorders. That means the more aerobic exercise you get, the more belly fat you lose. To start burning fat and increase weight loss this research recommends about 20-40 minutes of cardio every day. 

Decrease Refined Carbs 

Decreasing your daily intake of high-glycemic index food may help you to lose extra fat. Refined carbs are lower in vitamins and usually have high sugar levels, which may increase your blood sugar and hunger. If you would like to get the best result try to reduce refined carbs from processed food, candies, pasties, bread,syrups. You can always substitute them with more healthy options such as whole wheat bread or pasta, coconut unrefined sugar, berries, and vegetables. 

Get Enough Sleep

Getting at least seven hours of sleep per night can help boost fat burning and also prevent weight gain.The study about association between reduced sleep and weight gain in women shows that 68,183 women who slept five or less hours per night were more likely to gain weight than those who slept over seven hours per night. 
Following your regular sleep schedule, limiting caffeine and exercise regularly will help to support a healthy sleep cycle. 

Drink Healthier Beverages

Did you know that you can get more calories with your drink than with a meal? For example, most soda beverages and juices are sugar-sweetened and packed with calories. Those beverages are  high in sugar and calories but they offer little nutritional value. One of the easiest ways to increase fat burning is limiting sugar-sweetened drinks and substitute them for more healthier options. Studies have found that Limiting alcohol intake is an obvious means to reduce total energy intake for those who wish to lose weight. Drinking water and unsweetened tea is a simple way to promote fat burning. 

Start Straight Training 

It is well known that straight training requires you to contact your muscles against resistance and it involves lifting weights to gain muscle over time. Straight training has a lot of benefits and fat burning is one of the benefits. The study from The National Library of Medicine shows that high-intensity-resistance training induces a faster visceral fat loss, and thus the potential of resistance training should not be undervalued
Follow a Higher-Protein and Healthy Fats Diet Including high-protein food ( fish, seafood, meat, eggs, milk)  in your diet is another smart way to lose fat. This is not a recommendation for starting a Keto diet, only a suggestion to find a balance with proteins, fats and carbs. Eating healthy, high-protein food will decrease your appetite and reduce your daily amount of calories. 

The Bottom Line 

There are a lot of ways to lose fat safely. Eating more protein, fiber, and healthy fats can help you lose weight. Also, do not forget to get at least 7 hours of a good sleep at night.

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