1. Schedule your meals – Most people only focus on what’s on their plate, not when they eat. Eating smaller meals every three to four hours can speed up your metabolism, which helps burn fat. The key is knowing your portion size so you eat enough to keep you going for a few more hours.

2. Eat more Protein: It is a proven fact that our body burns more calories when we consume Protein Supplements than fats or carbohydrates. Loading up on quality protein will boost your metabolism and also help retain muscle mass, all of which help burn fat. A study published in the American Journal of Physiology compared 2 groups, where the first group was fed a high protein bodybuilding diet and the second group was fed a low protein bodybuilding diet and the group that ate more protein burned more fat.

3. Spice it up: As surprising as it sounds, some spices contain phytochemicals that break down fat deposits in the body and at the same time break down cholesterol; kill viruses, bacteria and fungi; and protect against heart disease. First on the list are garlic, turmeric, cinnamon, and chili peppers.

4. High Intensity Interval Training (HIIT): This means alternating a short period of high intensity exercise with short periods of rest. The result: lose more fat in less time.

Try jumping rope as fast as you can for 10-20 seconds, followed by half a minute at a slower cadence.

5. Fight fat with fiber: The best sources of fiber can come from fruits and vegetables. You should aim for about 25 grams a day. Research indicated that a little fiber can increase fat burning by up to 30 percent. Studies find that those who eat more fiber gain less weight over time.

6. Train with weights: Training with weights has a number of benefits and fat burning is one of them. Weight training itself burns calories. Studies also show that weight training increases the calories you burn at rest for up to 39 hours after your workout.

7. Drink milk: Evidence shows that calcium deficiency can slow metabolism. Research shows that consuming calcium through dairy products such as nonfat milk and low-fat yogurt can also reduce the absorption of fat from other foods.

8. Train fast once a week: This helps the body keep adrenaline high and blood sugar low. When you exercise while fasting, you essentially force your body to shed fat, as your body’s fat-burning processes are controlled by your sympathetic nervous system (SNS), and your SNS is activated by exercise and lack of food . The combination of fasting and exercise maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP kinases), which force the breakdown of fat and glycogen for energy.

9. Drink more water – Being dehydrated can trick your body into feeling hungry. The consensus in the bodybuilding diet community is that high water storage within the muscles acts as an anabolic factor. This allows the muscles to maintain a positive nitrogen balance, which directly impacts muscle growth.

10. Eat More Avocados: Avocados are packed with the kind of healthy fats you need to keep your body burning fat. Plus, by eating more of nature’s healthiest foods like avocados and almonds, you’re much less likely to feel hungry again soon after you’ve eaten. As an added health benefit, eating a diet high in omega-9 fats, of which avocado is one of the best sources, has been shown to have the potential to lower blood levels of low-density lipoprotein cholesterol.” bad” at the same time. while also increasing “good” high-density lipoprotein cholesterol.

11. Drink Green Tea: Green tea is loaded with fat-burning antioxidants. When you drink a cup of tea, you actually get a lot of beneficial substances with powerful biological effects. The best known of them is caffeine. A cup of green tea contains much less caffeine (24-40mg) than a cup of coffee (100-200mg), but still enough to have a mild effect. Caffeine is a well-known stimulant that has been shown to help burn fat and improve exercise performance in numerous studies.

12. Plan cheat meals: If you’re strict all week, one drink will get your body primed for more weight loss. People are shown to adhere more strictly to their healthy diet routine when they expect to eat their favorite foods one day a week. Strategic planning of cheat meals can be rewarding and also help control daily junk food cravings.