Remember that the thermogenic effect that comes from food is usually NOT strong enough to make you drop a ton of weight quickly. Rather than focusing only on thermogenic foods for fat burning, you’d do better to keep the big picture in mind and create a well-rounded plan that includes exercise, a nutritious diet, and plenty of water.
And yes, including some of the foods we’ve covered here can help too – but they aren’t magic pills.
Beware of products that claim to help you burn fat – like those containing ephedrine especially – because they often have unpleasant side effects like jitters, nausea, rapid heartbeat or worse, increase your risk of heart attack and stroke. Some of them can be downright dangerous.
Use common sense and avoid “quick fixes” that do more harm than good.
It’s been well-documented that a balanced diet along with regular exercise is a sure way to burn fat, slim down and get into great shape. Losing weight isn’t rocket science, but it sure can be confusing with all of the conflicting information out there.
However, if you step back from all of the hype and think about what your body really needs to be strong, fit and healthy: wholesome, nutritious foods, plenty of fresh water, daily exercise, and adequate rest; it’s clear that burning fat and losing weight is a simpler process than most of us initially believe.
Additional Fat Burning Tactics
Beyond the types of food you eat, there are other things you can do to help you burn more fat.
Stave Off Starvation
Remember that if you don’t eat frequently enough, your body kicks into preservation mode and slows down your metabolism to conserve energy. Eating frequently throughout the day can help you avoid this.
Most people find that eating every 2-3 hours results in more energy, clearer thinking and consistent weight loss.
Keeping meals and snacks on the small side can help you feel satisfied without being overly full or bloated.
Your body does best on “clean” fuel – lean protein, lots of vegetables and fruit, whole grains and plenty of fresh water. Avoid foods that are highly processed or contain large amounts of sugar or sodium.
Fiber In, Fat and Toxins Out
Many of us don’t get nearly enough fiber – healthy adults should be getting a minimum of 25-30 grams of fiber daily.
That may sound like a lot, but take a look at the fiber content of the foods below and you’ll see that it doesn’t have to be hard to get enough fiber:
- Raspberries (1 cup) 8 grams
- Strawberries (1 cup) 3 grams
- Apple (1 medium with skin) 5 grams
- Broccoli (1 cup) 5 grams
- Spinach (1 cup) 5 grams
- Whole grain bread (1 slice) 2 grams
- Beans (Kidney, 1 cup) 11 grams
- Banana (1 medium) 4 grams
- Oatmeal (1 cup)4 grams
If you are eating several servings of fruit and vegetables each day along with whole grains, beans and other legumes, it should be a breeze to get your 25-30 grams of fiber daily.
Important note about fiber: drinking plenty of water helps fiber do its job – if you skimp on water you may find yourself feeling very constipated and uncomfortable.
Muscle Burns More Fat
Finally, take a look at your exercise routine and consider whether you could benefit from strength training exercises.
Experts say that the more lean muscle you have on your body, the higher your metabolism will be and the more calories you will burn – even when your body is at rest.
Some strength training tips:
- Avoid training two days in a row; your muscles need a break in between. Most programs recommend strength training 2-3 times per week, with cardio workouts on the other days.
- Keep your movements slow and controlled – swinging the weights around carelessly won’t target the muscle groups you want to strengthen, and could cause injury to yourself (or the person working out next to you . . . clunk, ouch).
- Switch it up. Experts say that you shouldn’t do the same workout every time you train because you need to challenge your muscles with new movements, heavier weights, more reps, etc.
Circuit training can be helpful for this purpose because you keep switching muscle groups and working them out in brief but intense bursts.
- Don’t take on too much, too soon! Sometimes enthusiasm can get the best of you, and that would definitely be true with strength training.
If you try to leap straight from “jelly belly” to “walking wall of muscle” you’re probably going to hurt yourself. The good news is that with consistent effort, weight training can provide visible results pretty quickly.
Small Changes, Big Results
Remember that burning fat and losing weight is not something you’re going to accomplish overnight. It’s not a one-shot deal.
Instead, see weight loss as a great result of living a healthier lifestyle.
You can still enjoy treats occasionally, too!
Don’t try to give up all of your favorite foods and exist on nothing but salads and lean chicken (unless those happen to be some of your favorite foods).
It’s okay to splurge here and there, as long as you do it consciously and in moderation.
Focus on treating your body like the temple it is – eat good, clean food, drink plenty of water, exercise, get enough rest – and a lean, sexy body will be the inevitable outcome