The fitness industry is full of a lot of information, and some information can be confusing, contradicting and unclear. Especially with topics surrounding nutrition. So here are four easy to implement steps to initiate the fat burning process.
Drink more water - it has numerous benefits including metabolic function and performance. It will also prevent water retention which often presents itself as bloating. Not only that but it can reduce your feelings of hunger, drinking a pint of cold water before a meal has been shown to reduce consumption of that food. Hot drinks like tea are perfect to get rid of those hunger cravings. You can also find out specifically how much water your body requires with this handy calculator https://www.camelbak.com/en/hydrated/hydration-calculator. Just enter your stats, and it will tell you exactly how much you should be consuming a day.
NEAT stands for non-exercise activity thermogenesis and means any physical activity performed outside of your planned exercise routine. This could include power walks, walking up stairs and moving about. I good tip I use for clients is to try and hit 10k steps a day, and it can easily be tracked through phones apps and activity watches. Studies have shown that NEAT can account for more than your training alone. So if you think you don't burn that many Calories are walking, think again.
Lift heavy weights. Don't get me wrong cardio is excellent at burning calories but so is lifting weights, you'll still get a sweat on from a heavy upper or lower body session. You'll also be building muscle which is going to increase your metabolism directly. You'll turn your body into a calorie and fat burning machine.
To tap away at those fat reserves your body has to be consuming fewer calories than you are using. Otherwise, there is no need and it will just use the energy (calories) from your intake of food. Force your body into those stored fat reserves by getting yourself into a calorie deficit. You can find out how many calories your body needs for your activity and lifestyle by simply googling TDEE calculator. This is your total daily energy expenditure calculator which will work out an approximate value which you can use as a starting point. I would aim for around 3-500kcal under your calculated TDEE to start the fat burning process.
Getting rid of unwanted body fat needn't be hard. Try to implement as many of these strategies and stay consistent with them. It's going to take your body time to adjust to new environments if you have been leading an unhealthy lifestyle for a while or you have a lot of body fat to lose. Stay positive and consistent, and the results will come