How to burn fat

Playing sports

To burn fat through exercise, the intensity of the exercise must reach the fat-burning zone, which is for the heart rate to be between 60-70% of the maximum heart rate. Where 85% of the calories burned are fats, 5% are proteins, and 10% are carbohydrates.

Examples of exercise include walking; You must walk for more than 45 minutes in the fat-burning zone in order to burn the fat stored in the body. To reach this zone, you can start walking with the aim of warming up for ten minutes, as this will burn sugar in the blood and glycogen in the muscles, then continue walking in the zone. Burn fat for a period ranging between 30-50 minutes, or more, and finish with five minutes of normal walking to cool down. To obtain satisfactory results, it is recommended to walk daily, or alternately.

Drink fat burning drinks

There are a group of drinks that are used to increase fat burning, including:

• Green tea: Green tea is one of the most popular drinks associated with burning fat. It contains some ingredients that boost metabolic rates, such as caffeine and antioxidants, so it is recommended to add a few cups of green tea to the diet.
• coffee: Coffee contains many biologically stimulant substances that affect the metabolism process, including caffeine, which is a nervous stimulant, chlorogenic acid, which slows the absorption of carbohydrates, and theobromine and theophylline, which are stimulants. Thus, coffee prepares the fats in the fat cells to break down and be released into the blood. Some studies have also shown that coffee increases the metabolic rate by a rate ranging between 3-11%.
• Water and lemon: A study conducted in 2008 on rats indicated that drinking water and lemon improves metabolism, in addition to providing the body with vitamin C and antioxidants.

Drink enough water

Drinking about eight cups of water daily may help burn approximately 100 additional calories daily. Although this number is not large, adding it up on days of the week becomes 700 calories, and 2800 calories per month, in addition to maintaining the integrity of the intestines and kidneys. It is also worth noting the importance of eating breakfast to increase metabolism, and eating several small, frequent meals instead of large meals.