How do I boost my fat burning?
Let’s be honest, most of us want to shed a few pounds. So, what can we do. To lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you “burn” through physical activity or both. We also hear the term “boost metabolism” as a way to shed pounds. Metabolism is the process by which your body converts what you eat and drink into energy and not fat.
You can burn more calories and boost your metabolism with:
Regular aerobic exercise. Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine.
If you want to lose weight or meet specific fitness goals, you may need to increase the time you spend on physical activity even more. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits.
Strength training. Experts recommend strength training exercises, such as weightlifting, at least twice a week. Strength training is important because it helps counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss.
Lifestyle activities. Any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. Even activities such as gardening, washing your car and housework burn calories and contribute to weight loss.
Now, if you are eating right and exercising but want a little more help with “fat burning” and “metabolism boosting”, look into thermogenic supplements.
What are thermogenic supplements?
Remember the words “burn fat” and “boost metabolism”? Well, thermogenic supplements increase fat burning, boost metabolism, and may even reduce appetite.
Some of the calories in the foods you ingest will be used to digest, absorb, and metabolize the rest of the food, and some will end burned off as heat. The overall process is known as dietary induced thermogenesis (DIT).
Similarly, most thermogenic ingredients are ingredients found in foods. Let’s look at some of the popular thermogenic ingredients and what they claim to do:
Caffeine – We all know what caffeine is. Many of us use caffeine for an energy boost. As a thermogenic, caffeine works by inhibiting the formation of fat. Human and animal studies show that doses of 1.4–2.3 mg of caffeine per pound (3–5 mg per kg) of body weight are most effective in boosting metabolism and increasing fat burning.
Green tea (ECGC) – Here again we’ve heard many good things about green tea and health. Green tea contains caffeine and ECGC or epigallocatechin gallate. Caffeine stimulates the release of adrenaline, which boosts metabolism and increases fat burning. EGCG enhances these effects by slowing the breakdown of adrenaline so that its effect is amplified. Research has found that caffeinated green tea supplements can increase metabolism by roughly 4% and boost fat burning by 16% for 24 hours after ingestion.
Bitter Orange (synephrine) – This is a type of citrus fruit. The active ingredient is synephrine. It can increase the metabolic rate via increasing lipolysis (fat breakdown) and basal metabolic rate (the amount of calories that a person needs to keep the body functioning at rest). There are several clinical studies showing there are synergies when used with caffeine.
Ginger - Studies have suggested that consuming ginger can enhance calorie burn and reduce feelings of hunger, and that it's associated with weight loss in overweight adults. It's also been linked to positive changes in cholesterol, blood sugar, blood pressure, inflammatory proteins and liver health.
Garcinia cambogia (HCA) – This is a tropical fruit. The peel of the fruit contains high amounts of hydroxycitric acid (HCA), which is the active ingredient believed to be responsible for most of its weight loss benefits. It may help reduce appetite, and may lower high levels of fat in your blood.
Thermogenic supplements should not be your first line of defense for weight loss. Diet and exercise are what will get you to your goal. And there may be side effects with some of these ingredients such as nausea, headaches, diarrhea.
But after doing your research, if you feel thermogenic supplements can help you get to your goal faster, check out our Mdrive Boost & Burn dietary supplement. Please feel free to call and we can answer whatever questions you have on our product and thermogenics in general.
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