Fat Burners – Foods, Exercises and Side Effects
February 2, 2023
February 2, 2023
Fat burning plays a major role in any individual’s weight loss aspirations. While there are several fat burners one can turn to in order to achieve these goals, it is advised that they stick to natural sources. We discuss all you need to know about fat burners below.
However enticing it may seem, rapid fat burning is not healthy. It not only has several physical side effects but can affect a person mentally as well.
Data shows that people are likely to gain back the weight they lose through fast fat-burning techniques or food. This can affect one’s morale and esteem in more ways than one. The physical side effects of artificial fat burning will be later discussed in the article.
Let’s face it! Fat burning is a gradual and time involving process. Nonetheless, we can expedite it. The first way, of course, is exercising. There are a number of exercises that can speed up the process and help you get rid of your body fat faster.
The second is food. Yes, you read it right, adding a few items to your diet can help you shed a few inches. Furthermore, these natural means are more likely to last and even affect your overall health in a positive way. Read more to find out!
Nutritional value of a medium-sized apple (100 grams)
Apples contain flavonoids, a natural chemical responsible for burning fat. According to a study published in 2017, researchers found a correlation between flavonoid intake and lower waist circumference and body mass index. Furthermore, apples are rich in a particular type of fibre called pectin that breaks down slowly and thus acts as a hunger suppressant.
Nutritional value of 100 grams of brown rice
If you’re a rice lover and it’s a part of your daily meal, you should consider having brown rice over the white one since it has less carb content, is low in calories and is enriched with essential nutrients like iron and potassium.
A study conducted by The American Journal of Clinical Nutrition in 2017 revealed that those who consumed a low-calorie diet lost more belly fat as compared to the ones who consumed refined grains. Furthermore, the manganese present in brown rice helps convert macronutrients present in the grain into energy. Thus having brown rice keeps you energetic and you lose a few additional calories.
Nutritional Facts Per 100 grams
|Total Fat||0.2 g|
|Total Carbohydrate||9 g|
|Vitamin A||2 g|
If you like spicing up your food with chillies, continue to do so. According to research done by Central Food Technological Research Institute India, chillies contain capsaicin- a chemical component that gives it the ‘hot’ factor and has fat-reducing properties.
According to the research, capsaicin increases the production and effect of obestatin- an appetite control hormone. As a result, you avoid overeating. Furthermore, chilli boost metabolism and thus helps the body burn excess fat.
Nutritional value of an 8-ounce cup of black coffee:
Black coffee contains antioxidants, which help in the weight loss process. Being rich in caffeine helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger.
Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells.
If you are taking black coffee for weight loss, it is important to note that you should drink it without any additives. This means no sugar, cream, milk, or any other added flavour.
However, excessive coffee intake can mess up your sleeping routine. It is recommended that you avoid coffee a few hours before bedtime if you want to get a good night’s sleep.
Nutritional value of one hard-boiled egg
Vitamins and Minerals (as per Recommended Daily Allowances) in a large boiled egg:
Eggs are a crucial part of several popular diets, as it is full of nutrients. The best part about it is that they are excellent fat-burning foods. When you add eggs to your meal, you feel full for a couple of hours.
As a result, you consume a lower amount of calories, which in turn helps reduce body fat. Eggs contain protein, which is responsible for enhancing your metabolic rate. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.
Fish is a great source of heart-healthy lean protein. Fish like Mackerel and sardines have high amounts of omega-3 fatty acids. These nutrients aid in eliminating body fat, helping you lose weight faster.
The presence of high-quality protein makes you feel full for longer periods. Also, it improves your metabolic rate, which helps digest carbs and fat quickly.
Furthermore, fatty fish reduces the production of cortisol, a stress hormone. Apart from mental agony, stress also causes fat build-up in the body. Thus, eating fish, not only accelerates fat burning but de-stresses you.
Read about the best fish to eat and those to avoid and make an informed choice.
Green tea is packed with nutrients and antioxidants that increase fat burning. This healthy beverage contains the antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism.
EGCG also acts as an appetite suppressant and thus controls your calorie intake. Green Tea also contains a considerable amount of caffeine, a well-known stimulant that helps your body burn both fat and calories.
Avoid adding sweeteners (such as sugar, honey, milk or cream) to your green tea if you want to best reap its benefits. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.
However, like any other food and beverage, excess green tea consumption has potential side effects. Read our article about the Potential Side Effects of Excess Green Tea.
Out of all oils you can consume, olive oil is the healthiest. Cooking in olive oil increases HDL cholesterol while bringing down triglycerides. As a result, your body releases GLP-1, which helps you remain full for longer periods. Also, a study published in 2018 showed an increase in fat loss when consuming extra virgin olive oil.
Consuming natural fat burners can be crucial to weight loss. However, it is best to follow a particular diet plan in order to achieve your weight loss goals. That said, one must consult a nutritionist before choosing to follow any meal plan.
|6:30 AM||Lukewarm water with 1 tsp apple cider vinegar|
|8:30 AM||1 bowl of oats porridge (low fat milk 1 cup, 1 chopped apple, chia seeds 1 tsp, oats 30 g)|
|10:00 AM||1 cup green tea|
|1:30 PM||1 bowl of carrot tomato onion salad with lemon olive oil dressing 1 tbsp1 katori of brown rice1 katori rajma curry with less oil1 katori cabbage sabji|
|4:00 PM||1 cup green tea|
|6:00 PM||Steamed sprouts chat (1 bowl with cucumber + tomato + onion + lemon juice + rock salt)|
|8:00 PM||2 multigrain roti1 katori soyabean mushroom curry1 bowl capsicum onion salad|
|10:00 PM||1 cup Chamomile tea|
While a diet plan like this may help you burn fat over time, it is ideal to follow a balanced diet with more nutrients as per your requirements. Find the best Indian Diet Plan for weight loss here.
Eating the right foods are key to burning fat in the body. Try the following delicious recipes and keep your weight loss journey going.
While consuming fat-burning foods, supplements, and fruits, you need to complement it with exercise. Given below are a handful of different movements you must practice every day:
Although it looks like a simple exercise, it works on your entire body.
It is an exercise where you don’t place immense pressure on your back. As a result, it focuses on your thighs, which helps burn fat.
Jump rope is a high-intensity workout which will make sure you work up a sweat quickly. You need to skip over a rope for two minutes straight to start burning the fat.
While artificial fat burners can help with almost immediate weight loss, you can gain back this weight just as quickly. These fluctuations in weight can be harmful to your body. In addition to that, artificial fat burners can also have the following side effects:
Fat burners are commonly associated with allergies. Certain ingredients of these pills tend to create reactions inside the consumer’s body. Some of the common symptoms of these allergies are itching, stomach upsets, etc.
You could also lose sleep as an effect of fat burners pills. For example, the fat burner ephedrine is known to alter one’s regular sleep patterns. Excessive consumption of these fat burners can lead to disruption in one sleep and can have severe effects on one’s health.
Several ingredients found in fat-burning pills are known to be harmful to the heart. Many such pills have been removed from the market due to their interference with the heart.
One such fat burner is sibutramine, which resulted in major heart damage, that led to strokes and heart attacks. Another substance called bitter orange showed side effects that can lead to heart attacks.
These pills are often accompanied by changes in behaviour such as eating habits. One common area is dietary patterns. People who have these pills also suffer from mood swings, anxiety, higher blood pressure etc.
Certain ingredients in these pills can lead to emotional disturbances creating mental health issues. In certain cases, people have to deal with problems like addiction with these pills behaving like drugs.
Although many people wish to shed kilos in a shorter span of time, it is not recommended for one to do so. Quick weight loss can have several side effects that can be harmful to the body. It is ideal to aim to lose weight steadily over a longer period of time by following a balanced diet.
A: Foods such as whole grains, fibre-rich fruits and vegetables, lean meats, fatty fish, green tea, black coffee, nuts and seeds help burn belly fat faster.
A: All fibre-rich fruits and vegetables will help in fat loss. These include pears, apples, melons, peppers, and cruciferous vegetables like cabbage, broccoli, and leafy greens.
A: This is an unrealistic goal. Focus on consistent long-term weight loss of about a pound every week, with a balanced diet rich in nutrients instead of drastic weight loss by doing crash diets.
A: There is no quick fix for fat loss. Fat takes a long time to deposit in the body due to a faulty lifestyle and to get rid of that, one needs to include a healthy lifestyle with a balanced diet and regular exercise to see results.
A: Yes, natural means of fat burning like exercising and a conscious diet are great ways to stay in shape and keep yourself healthy. There are many exercises like bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc that are efficient in accelerating your fat burning process. Furthermore adding a few foods such as apples, boiled eggs, black coffee, green tea, chillies, brown rice and fatty fish improve the pathway for fat burning.
A: There is no short-cut method for fat loss. Burning fat accumulated over months as a result of a sedentary lifestyle demands dedication and effort. One needs to exercise and consume healthy foods in order to burn fat. A few exercises like bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, boiled eggs, apple, chillies, brown rice and fatty fish also promote healthy fat burning.
A: There exists no escape route for the fat-burning process. It’s a gradual and tedious process that requires commitment. A healthy diet and exercising can be your best friends to help you shed a few kgs faster though. Exercises like bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, apple, chillies, brown rice, eggs and fatty fish also promote healthy fat burning.
A: Yes, even though artificial fat burners promise a bypass route to fat burning there are various side effects. The almost immediately lost weight is often gained back just as quickly. These fluctuations in weight can harm the body in various ways. In addition to this, artificial fat burners can also cause disrupted sleep patterns or insomnia. Several ingredients found in fat-burning pills are known to be harmful to the heart and cause allergies like itching or stomach upset as well. These pills can also lead to emotional disturbances leading to mental health issues.
A: Conscious diet and exercising are great ways to lose belly fat. Including items like apples, green chillies, eggs, brown rice and fatty fish can help you burn the fat accumulated around the abdominal region faster. The same goes for the daily consumption of black coffee and green tea. Few exercises like crunches, bear crawl, goblet squat, jump rope etc. can give a push towards losing belly fat.
A: Yes, black coffee contains antioxidants, which help in the weight loss process. Being rich in caffeine helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger. Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells.
A: Yes, apple cider vinegar helps burn belly fat. Adding one to two tablespoons of apple cider vinegar to your diet can reduce body weight and even regulate blood triglycerides. It even acts as an appetite suppressant and thus reduces calorie intake.
A: Natural means such as lifestyle modification, mindful eating and exercising are the safest fat burners. Exercises like bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, apple, chillies, brown rice, eggs and fatty fish also promote healthy fat burning.
A: Fat burning is a gradual process and we strongly discourage the use of medicines for it as they can have long-lasting side effects such as allergies, and heart complications and can even lead to mental health conditions. Natural means such as lifestyle modification, mindful eating and exercising are the best means to lose belly fat and lead a healthy life.
A: If one stays true to their weight loss diet and exercises regularly, they can lose up to 0.5-1- kg per week.
A: Yes, green tea is packed with nutrients and antioxidants that increase fat burning. It contains the antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism. EGCG can also make people consume fewer calories by acting as an appetite suppressant. Green tea also contains a considerable amount of caffeine, a well-known stimulant that helps your body burn both fat and calories.
A: Few tips that will help you boost your metabolism. Cutting down on refined sugar, processed, packaged or preserved foods. Consume fibre-rich plant-based products like seeds, vegetables, and whole grains. In addition, drink sufficient water and fluids, and consume enough protein, healthy fats and fibre. Avoid skipping meals, or following fad diets which avoid some food groups. It would make you have unnecessary cravings and put your glucose levels out of order. Exercise or any sort of physical activity for around 30 minutes a day would help regulate blood glucose and blood pressure and keep your heart healthy. Make sure to get at least 7-8 hours of night sleep. Having an irregular sleep schedule could mess up your sugar and create problems in metabolism functioning.