Increase fat burning rate

exercise

Regular exercise is one of the most effective ways to burn fat and calories. Examples include: walking, cycling, and swimming, and it is recommended to perform them for no less than half an hour a day. Experts also recommend performing strength exercises such as lifting weights twice a week.

Reducing calories

Eating fewer calories than the body needs contributes to enhancing its ability to burn fat for energy. Therefore, reducing the number of calories daily by 500 to 1000 calories enhances weight loss at a rate of 0.45 to 0.91 kilograms per week. It is possible to calculate the number of calories the body needs from Through the online calorie calculator; By entering the required data such as age, weight, height, and activity level, attention must also be paid to prevent a slowdown in the fat burning process, by ensuring that the number of calories consumed in women is not less than 1200 per day, and 1800 per day in men.

Increase protein consumption

Consuming protein in all meals helps boost the body’s metabolism for a few hours, which is known as the thermic effect of food, which occurs due to the excess calories required to digest and absorb nutrients in meals, and thus increasing consumption of protein in all meals helps boost the body’s metabolism for a few hours. Protein contributes to increasing this process and increasing the metabolic rate by 15 to 30%.

Drink a lot of water

Studies have shown that drinking the equivalent of half a liter of water increases the metabolic rate at rest by 10-30% for an hour. Therefore, it is recommended to drink plenty of water and avoid sugary drinks in order to reduce the number of calories. Studies indicate that drinking water before eating meals by about Half an hour contributes to eating smaller quantities. One study found that drinking half a liter of water before meals contributed to weight loss by 44%. Drinking cold water also enhances the burning of calories because the body uses energy to heat it to reach body temperature.