8 Quick Fat Burning Tips

The statistics are scary - latest research from the IHRSA/ASD Obesity/Weight Control Report shows that 63% of Americans are overweight, and frighteningly 31% are clinically obese. On the other side of the pond, in the UK, the stats are not too dissimilar. According to the British Department of Health 23% of Brits are obese - the highest of all European countries.

With this in mind, just take a moment to think about the health issues of being overweight or obese - we're all aware of the dangers. Anyone for heart disease or diabetes?

If you are overweight or obese these are very real dangers that could cut your life short. That's why it's critical you start including some fat burning tips in your life.

So lets look to some solutions:

Here are 8 quick tips you can include into your daily life to help you burn a little more fat, and get back down to a healthier, safe weight.

1 - Eat a high fibre diet; go for multi/full grain breads instead of white bread. Eating full grain bread will provide your body with the fibre it needs to keep your digestive system functioning properly and your body running efficiently.

2 - Cut out red meat and eat more white meat. White meats such as fish, chicken and turkey are lower in fat content than red meats such as beef and pork. When you are trying to burn fat you need to make the switch from red to white meat.

3 - Slash your sugar consumption. If you take sugar with your tea or coffee, stop. If you eat high sugar foods, cut them out of your diet. High sugar foods cause a peak in insulin secretion leading to storage of glucose as fat.

4 - Don't eat too much fatty foods. You do need some fat in your diet (the right fats), but you don't want to go overboard. One gram of fat contains 9 calories, so you can easily see how a few grams of fat add up to a lot of calories. Try to avoid any foods that exceed a 30% fat composition.

5 - Stop eating 3 times a day. Instead eat 6 smaller meals spread evenly throughout the day. You eat smaller portion sizes and keep hunger at bay by eating more regularly. It'll keep your metabolism running high and help stop you snacking on unhealthy foods.

6 - Cut out butter from your diet. Pick up a healthier margarine; you can choose from many healthier options, such as, lower cholesterol or lower fat margarines. If the choice is available to go for a healthier option, get it.

7 - Eat less salt. Salt will push up your cholesterol levels, which raises your risk of heart disease, which when combined with obesity is a potentially dangerous combination. Eat 'low-salt' alternatives instead.

8- Stop frying all your foods. Instead try to bake, boil or steam them. Frying food is possibly the most unhealthy method of preparing food. The other options are far healthier, require little or no fatty oil, and will really help you with your fat burning efforts.

A word of warning...

These tips and strategies for fat burning are not the 'be-all-and-end-all'. There are a lot of other factors involved in achieving long term fat loss. A healthy diet/lifestyle is just one component. If you are really want to hit your fat burning goals, and get a fit, attractive body, you need a long term proven plan of action, incorporating a healthy diet, cardiovascular exercise and resistance training.