So, if you have been strength training alongside a calorie deficit, you may not actually weigh any less, even though your jeans may fit better.Ĭonsider taking measurements of your chest, waist, hips and thighs (or anywhere really) with a tape measure so you can see if you’re losing inches, even if the scale doesn’t seem to be budging. As mentioned above, muscle weighs more than fat yet it takes up more room. Weighing yourself may be an easy way to track your weight loss, but it shouldn’t be everything. This makes strength training a good idea if you want to burn fat. Remember that gaining muscle can increase your metabolism, literally just sitting on your sofa with more muscle will burn more calories than if you hadn’t gained muscle. When you gain muscle, you burn more calories This is why slow and steady cardio is essential to decrease your bodies fat content. Meaning your body needs oxygen to get rid of fat. As well as ensuring you’re consuming enough protein, healthy fats and complex carbs to fuel you through your daily life and exercise routines.ĭid you know fat needs to be oxidised? The phrase ‘burning fat’ is more of a catchy phrase and shouldn’t be taken literally, as fat is actually oxidised. You also need to make sure you’re eating plenty of fruits, veggies to fuel your body with all the vitamins and minerals it needs. Once you get to your desired weight, you can eat more to maintain your weight.

It’s best to take the slow and steady approach to weight loss, as you want it to be sustainable and not just a rapid loss followed by a rapid re-gain once you go back to normal. if you figured out you need 2000 kcal a day to maintain your weight you could aim for 1700kcal with no extra exercise or burn 300kcal by running, swimming, etc and not cut your calories at all. Exercising increases the number of calories your body needs, so you have more to play with. Once you know how many calories your body needs to support you through your daily life and maintain your weight, you can start eating less than that to lose weight. Whether you invest in a smart watch, calculate your TDEE (total daily energy expenditure) with an online calculator or use a service like My Fitness Pal to determine roughly how many calories your body burns in a day, this is a good place to start.

Calories in vs calories outįat burners are only going to work if you make sure your body is burning up more calories than you’re putting back into it. Especially if you have existing medical conditions or seek specific weight-loss advice. Here is some general advice on losing weight safely and healthily, but please always consult your doctor before taking on any specific weight loss plan. Get your diet and exercise routine down before thinking about fat burners Fat burners can’t control what our body does with energy, but some of them can potentially give us a little boost in our fat loss. Most fat burners have been designed to be used in conjunction with a healthy diet and exercise and to enhance this weight loss routine, not replace it.īe careful: stay wary of companies that claim their fat burners can offer you some sort of ‘miracle’ solution to your weight issues. After all, it is excess calories that cause our bodies to store any energy we haven’t used into bodily fat – ready to use when we need it.ĭon’t be duped into believing you can just pop a pill and watch the fat melt off, though. The claim made by many producers of fat burning supplements is that their product can make you feel more energised as well as stimulate your natural metabolism and encourage it to burn more calories. In this guide, we want to help de-mystify the science behind some of the most popular fat burners ingredients and highlight some of our best-selling fat burners to help you decide if using one is right for you. So, with fat burners, you need to make sure what you’re putting into your body is safe and allows you to burn fat in a healthy way. However, fat loss can be a real challenge, causing some people to develop unhealthy habits.

Each ingredient is said to have individual benefits to our fat metabolism, and can be seen as an easy, convenient way to support weight loss. They are usually made by combining naturally occurring ingredients like caffeine, green tea, l-carnitine and chromium – to name a few. Our bodies will naturally burn excess fat to fuel our bodies when we achieve a ‘calorie deficit’, through exercise or diet, which causes our body to tap into excess fat to ‘run’ our bodies.įat burners are nutritional supplements that claim to help our bodies to burn more fat. When most people aim to lose weight, more times than not, it’s fat they want to lose.

Bedtime belly buster challenge