Obesity is one of the most important health problems worldwide, so many people struggle to lose fat and lose weight.
There is a lot of confusion in the fat loss process. Request "How to burn the fat stored in the body", "Where does the fat burned in the body go", "What are the foods that accelerate the burning of fat", "What are the fat burning drinks", "What are vegetable fat burners" Answers to your questions ...
How Does Fat Loss Happen?
Excessive consumption of energy - usually calories from fat or carbohydrates - in fat cellstriglycerides stored in the form. This is how our body conserves energy for our future needs. Over time, this excess energy results in an excess of fat that can affect our body shape and health.
In order to lose weight, it is necessary to consume fewer calories than we burn. This is called "creating a calorie deficit".
Although it varies from person to person, a deficit of 500 calories per day is a good amount to start with noticeable fat loss.
By maintaining a consistent calorie deficit, fats are released from fat cells and transported to the energy-producing machinery of cells in our body called mitochondria. Here, fat is broken down through a series of processes to generate energy.
If the calorie deficit continues, the fat stores in our body will continue to be used as energy, resulting in a reduction in body fat.
Diet and exercise are important
The two main promoters of fat lossdiet veexercised.
Adequate calorie deficit ensures that fats are released from fat cells and used as energy.
Exercise strengthens this process by increasing blood flow to muscles and fat cells, releasing fat that will be used for energy in muscle cells at a faster rate and increasing energy consumption.
In order to achieve weight loss, it is recommended to exercise at least 150-250 minutes a week, that is, about 5-30 minutes of exercise 50 days a week.
For maximum benefit, this exercise should be a combination of resistance training to maintain or increase muscle mass and aerobic exercise to increase calorie burning.
Common resistance training exercises include weightlifting exercises, bodyweight exercises, and resistance bands,aerobic exercise examples are jogging, cycling, or using an elliptical machine.
Calorie restriction; When paired with a nutrient-dense diet and a proper exercise program, fat loss is more likely to occur as opposed to just dieting or exercising.
Where Does Burning Fat Go?
As the fat loss process progresses, the size of fat cells shrinks and visible changes occur in body composition.
Fat loss byproducts
When body fat is broken down for energy through complex processes in cells, two major byproducts are released - carbon dioxide and water.
Carbon dioxide is exhaled while breathing and is excreted through water, ie urine, sweat or inhaled air. The excretion of these by-products is greatly increased due to increased breathing and sweating during exercise.
Where is fat lost first?
Usually, people want to lose weight from the abdomen, hips, thighs and butt.
Although it is stated that it is not possible to lose weight in certain areas, some people lose weight faster than others and more than certain areas.
Genetics and lifestyle factors play an important role in body fat distribution.
What's more, if you have a weight loss and weight gain history, body fat may be distributed differently due to changes in fat cells over time.
Why is it so hard to lose weight?
When the body eats more than it can burn, fat cells increase in both size and number.
When we lose fat, the same cells shrink in size but remain roughly the same in number. Therefore, the first reason for the changes in body shape is the reduction in size, not the number of fat cells.
This also means that fat cells persist when we lose weight and can easily grow back if no effort is made to sustain the weight loss. Some studies show that this may be one reason why maintaining weight loss is so difficult for many people.
How Long Does Fat Loss Last?
Depending on how much weight is lost, the duration of the fat loss journey can vary significantly.
Rapid weight loss, lack of micronutrients,headache,fatiguecan cause various adverse side effects such as muscle wasting and menstrual irregularities.
For this reason, it is stated that it is necessary to lose weight slowly and gradually due to the expectation that it is sustainable and can prevent weight gain.
The expected rate of weight loss depends on how aggressive the weight loss program is.
For those who are overweight or obese, a weight loss of 6-5% of initial body weight during the first 10 months may be possible with a comprehensive lifestyle intervention including diet, physical activity and behavioral techniques.
Some other factors affect weight loss, such as gender, age, the extent of the calorie deficit, and sleep quality. Also, some medications can affect weight. Therefore, it is necessary to consult a healthcare professional before starting a fat loss program.
Fat Burning Foods and Drinks
Fatty Fish
Fatty fish are delicious and incredibly healthy. Salmon, herring, sardines, mackerel and other oily fish contain omega 3 fatty acids that have been shown to reduce inflammation and the risk of heart disease. In addition, omega-3 fatty acids help to lose body fat.
In a six-week controlled study of 44 adults, those who took fish oil supplements lost an average of 0,5 kilograms of fat and saw a reduction in cortisol, a hormone associated with fat storage.
What's more, fish is an excellent source of high quality protein. As protein is digested, the feeling of satiety increases and increases the metabolic rate more than fat or carbohydrates.
To increase fat loss and maintain heart health, eat fatty fish at least twice a week.
MCT Oil
MCT oil is made by extracting MCTs from coconut or palm oil. MCT refers to medium-chain triglycerides, a type of fat that is metabolized compared to long-chain fatty acids found in most foods.
Because of their short duration, MCTs are quickly absorbed by the body, go to the liver and can be used immediately for energy or converted into ketones as an alternative fuel source. Medium chain triglycerides have been shown to increase metabolic rate in several studies.
In addition, MCTs reduce hunger and promote better retention of muscle mass during weight loss.
Coffee
Coffee is one of the most popular drinks in the world. It is a great source of caffeine that will improve mood and increase mental and physical performance. What's more, it helps burn fat.
In a small study involving nine people, those who consumed caffeine an hour before exercise burned about twice as much fat and were able to exercise 17% more than the non-caffeine group.
Studies have shown that caffeine increases metabolic rate by 3-13%, depending on the amount consumed and individual response.
In one study, people consumed 12 mg of caffeine every two hours for 100 hours. Normal adults burned an average of 150 additional calories, and obese adults burned 79 extra calories during the study period.
To get the fat-burning benefits of caffeine, with potential side effects such as anxiety or insomnia, aim for 100-400 mg per day. This is the amount found in about 1-4 cups of coffee, depending on its strength.
egg
egg a nutritious food. It is also a weight loss food. Studies have shown that breakfasts that eat eggs reduce hunger and encourage feelings of satiety for a long time in overweight and obese individuals.
Eggs are a great source of high-quality protein that increases metabolic rate by 20-35% for several hours after eating, based on various studies.
One of the reasons why eggs keep so full is due to the increase in calorie burning that occurs during protein digestion.
Coconut Oil
Coconut oilIn addition to helping weight loss, it raises "good" HDL cholesterol and lowers triglycerides.
In one study, obese men who added 2 tablespoons of coconut oil daily to their diet lost an average of 2.5 cm from their waistline without making any dietary changes or increasing their physical activity.
The oils in coconut oil are mostly MCTs with appetite suppressing and fat burning properties. Unlike most oils, coconut oil remains stable at high temperatures and is ideal for high temperature cooking.
A daily consumption of 2 tablespoons of coconut oil helps maximize fat burning. Be sure to start using it with an amount like a teaspoon and increase the amount slowly to avoid digestive upset.
Green tea
Green teais the perfect drink for health. Studies show that it can help reduce the risk of heart disease and protect against certain types of cancer.
In addition to providing moderate caffeine, green tea is the best source of the antioxidant epigallocatechin gallate (EGCG), which helps to burn fat and lose belly fat.
In a study of 12 healthy men, the rate of fat burning during cycling increased by 17% in those who consumed green tea extract compared to those who took a placebo.
On the other hand, some studies have found that green tea or green tea extract has little or no effect on metabolism or weight loss.
Given the difference in study results, the effects of green tea will likely vary from person to person and may depend on the amount consumed.
Drinking up to four cups of green tea daily provides a host of health benefits, including burning calories.
Whey Protein
Whey protein Also known as whey protein, when combined with exercise, it promotes muscle growth and helps protect muscles during weight loss.
Additionally, whey protein is more effective at suppressing appetite than other protein sources. This is because it further promotes the release of "satiety hormones" such as PYY and GLP-1.
In one study, 22 men consumed different protein drinks on four separate days. Compared to other protein drinks, their hunger levels dropped significantly and consumed fewer calories the next meal after drinking the whey protein drink.
A whey protein milk is a quick meal or snack option that can promote fat loss and help improve body composition.
Apple Cider Vinegar
Apple cider vinegar It is an ancient traditional medicine with evidence-based health benefits. It lowers blood sugar and insulin levels in people with diabetes.
Acetic acid, the main ingredient in apple cider vinegar, has been found to increase fat burning and reduce belly fat storage in a number of animal studies.
Consuming apple cider vinegar helps reduce body fat. Start with 1 teaspoon per day diluted in water and gradually increase to 1-2 tablespoons per day to minimize potential digestive discomfort.
Chili Pepper
Chili pepperContains capsicum, a powerful antioxidant that can reduce inflammation and help protect cells from damage.
Additionally, research shows that chile peppers, another antioxidant called capsaicin, can help burn fat by contributing to satiety and preventing overeating.
A large review of 20 studies concluded that taking capsaicin helps reduce appetite and can increase the number of calories burned by about 50 calories per day.
Oolong Tea
Oolong teais one of the healthiest drinks. It has the health benefits of green tea.
A review of various studies revealed that the combination of catechins and caffeine in tea can help burn an average of 102 calories over-burn.
Small studies in men and women suggest that consuming oolong tea increases metabolic rate and weight loss. What's more, one study found that oolong tea burns twice as many calories as green tea.
Regularly consuming a few cups of green tea, oolong tea, or a combination of the two promotes fat loss and provides other beneficial health effects.
Whole Fat Yoghurt
Full-fat yogurt is extremely nutritious. It is an excellent source of protein, potassium and calcium. Studies suggest that high-protein dairy products can increase fat loss, protect muscles during weight loss, and help feel full.
Also, yogurt with probiotics helps keep the gut healthy and reduces the symptoms of irritable bowel syndrome such as constipation and bloating.
According to research, which includes reviews of 18 studies, full-fat yogurt contains conjugated linoleic acid, promoting weight loss and fat burning in overweight and obese people.
Olive oil
Olive oil It is one of the healthiest oils. Olive oil is said to lower triglycerides, raise HDL cholesterol, and promote the release of GLP-1, one of the hormones that help you in the circulation.
Some studies have shown that olive oil increases the metabolic rate and promotes fat loss.
In a small study of 12 postmenopausal women with abdominal obesity, consuming extra virgin olive oil as part of a meal significantly increased the number of calories women burned over several hours.
Most Effective Natural Fat Burners
Fat burners are among the most discussed supplements on the market. These are described as nutritional supplements that boost the metabolism, helping the body burn more fat for fuel.
Manufacturers often advertise them as miracle solutions that can solve weight problems. However, fat burners are often ineffective and can be harmful. This is because it is not regulated by food regulatory authorities.
However, there are a few natural supplements that: It has been proven to help burn more fat. Request natural fat burning herbal dietary supplements...
Caffeine
Caffeineis an ingredient in coffee, green tea and cocoa beans. It is also a popular ingredient for commercial fat burning supplements.
Caffeine can help speed up the metabolism and help the body burn more fat. Studies show that caffeine can boost metabolism by up to 16% in one to two hours.
Additionally, several studies have shown that caffeine can help the body burn more fat as fuel. This effect appears to be stronger in people of normal weight than obese. Unfortunately, if you consume too much caffeine, your body can become more tolerant of its effects.
You don't have to take a supplement to reap the benefits of caffeine. You can consume caffeine in healthy ways by drinking a few cups of coffee.
Green Tea Extract
Green tea extract is simply an intense form of green tea. It provides all the benefits of green tea in convenient powder or capsule form.
Green tea extract is also rich in caffeine and polyphenol epigallocatechin gallate (EGCG), both of which are compounds that can help burn fat.
In addition, these two compounds complement each other and can help burn fat through a process called thermogenesis. Simply put, thermogenesis is a process by which the body burns calories to produce heat.
For example, an analysis of six studies found that combining green tea extract and caffeine helped people burn 16% more fat than placebo.
In another study, scientists compared the effects of a compound of caffeine with placebo, caffeine, and green tea extract on fat burning. They found that the combination of green tea and caffeine burned 65 more calories per day than caffeine alone and 80 more calories than a placebo.
To reap the benefits of green tea extract, try taking 250-500 mg per day. This will provide the same benefits as drinking 3-5 cups of green tea a day.
Protein Powder
Protein is incredibly important for burning fat. A high protein intake can help burn fat by boosting metabolism and reducing appetite. It also helps the body retain muscle mass.
For example, a study in 60 overweight and obese participants found that a high-protein diet was almost twice as effective at burning fat than a medium-protein diet.
Protein, hunger hormone ghrelinIt suppresses appetite by increasing the levels of satiety hormones such as GLP-1, CCK and PYY while decreasing in levels.
You can get all the protein you need from protein-rich foods, but if you can't consume enough protein, protein powder supplements are a convenient way to increase your protein intake.
Soluble Fiber
There are two types of fiber - soluble and insoluble. Soluble fiber mixes with water in the digestive tract and forms a viscous gel-like substance.
Studies have shown that soluble fiber can help burn fat by reducing appetite. Soluble fiber can help increase the levels of satiety hormones such as PYY and GLP-1. It also reduces the levels of the hunger hormone ghrelin.
Also, soluble fiber helps slow down the arrival of nutrients into the gut. This makes you feel full for longer.
What's more, soluble fiber can help burn fat. You can get the soluble fiber you need from food, but if you're having trouble, try a soluble fiber supplement.
The Harm of Fat Burning Supplements
Commercial fat burners are widely available and very easy to access. However, they can harm health.
The natural supplements listed above can help burn fat. Keep in mind, though, that a supplement cannot replace a healthy diet and regular exercise.
As a result;
Fat loss is a complex process influenced by a number of factors, diet and physical activity are two major factors.
With an adequate calorie deficit and proper exercise program, the content of fat cells shrinks over time as they are used for energy and plays a role in body composition and health recovery.
