How to Burn Fat Without Stressful Diets and Rigorous Exercises

how to lose weight without stressful diet and rigorous exercises

There are many scientific studies that shows us how to burn fat without stressful diets and rigorous exercises. Most of them stresses the importance of a good night’s sleep in helping us to burn fat sleeping and enhances our weight loss efforts.

There are 3 main areas which a lack of a good night sleep hinders our effort

1. Increases Insulin Resistance

Lack of sleep causes insulin resistance which hampers our body from processing fats for our bloodstream, which ends up being stored as fat;

2. Causes Hunger pangs

Lack of sleep makes us have hunger pangs, even after meals and makes us feel drained of all energy. In layman terms, it makes us groggy and dull and as a result, we make bad decisions and keep gorging on food to compensate for the loss of energy.

3. Increases Production of Stress Hormone

Too little sleep causes our bodies to produce more of the stress hormone, Cortisol. This in turn signals to our bodies to stop burning fat in order to have enough energy to see us through our waking hours

Scientific Evidence

One scientific study(1) reported the following result

“Sleep curtailment decreased the proportion of weight lost as fat by 55% and increased the loss of fat-free body mass by 60%”.

This study concluded that “the lack of sufficient sleep may compromise the efficacy of typical dietary interventions from weight loss and related metabolic risk reduction.”

Moreover, it is not just how much you sleep but also when you sleep, according to this other study (2). The most deeply regenerative sleep happens between 10pm-2am during which melatonin which promotes metabolism peaks at 12pm and starts to decline. Moreover, melatonin will be released in the dark which will be interrupted by having our eyes exposed to light.

Therefore, if we are serious to burn fat sleeping, we should desist from all activities like watching TVs, computers and mobile devices and get ready for bed by 10pm.

In another study, Madhu Rao and colleagues reported findings that men who got less slow-wave sleep, that is, deepest sleep were more likely to be obese, even though the total sleep time was the same. This also corroborates the above, as the deepest sleep happens during the hours between 10pm-2am as set by our biological clock. Therefore to burn fat sleeping, we have to be in dreamland by 10pm.

Apart from the scientific studies, I am sure many of us would have experienced it ourselves some time in our lives in which at a certain time, especially after midnight, it becomes very difficult to go to sleep and even we have a shuteye, we feel we are not really sleeping.

Conclusion on How to Burn Fat Without Stressful Diets and Rigorous Exercises

I want to stress that no matter what diets or exercise routines we are on, it is important not to overlook the great power our biological system can help in our efforts. If we discipline ourselves to get ourselves sleeping by 10pm, we only need to eat sensibly, exercise moderately and still burn plenty of belly fats. It is really fat burning at its easiest.

If you would like to know about how to burn fat and lose weight fast and easy, just cl.

Quoted sources

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831987/

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TOP 10 Ways on How to Lose Weight Fast

Top 10 ways on how to lose weight fast

I promise I will keep it short and sharp. Here are the TOP 10 ways on how to lose weight fast:-

1. Replace your sweet sugary drinks with Chia Fresca and plain water.

Instead of giving in to your sugar craving, have a Chia Fresca instead. My version of Chia Fresca is Chia seed in young coconut water, lemon juice and topped with pineapple chunks.

2. Replace all your high salt high fat processed snacks with this guava snack.

It is very easy to make. Just cut 3 guavas into slices and soaked in 3 cups (approx 700 ml) of Apple cider vinegar and refrigerate. Every time you feel like snacking, just munch on this. Not only does the vinegar is helpful in losing weight but the guava contains high amounts of dietary fiber which keeps you satiated and stop you from looking for other food

3. Sleep by 10pm

I cannot stress this enough. Our biological system is hardwired to be asleep by 10pm, during which time, many hormones are produced to help us repair our muscles which we wear out during the day and the body burns up lots of energy and hence fats to perform this function. If we are not sleeping early, not only is our body not burning fats, but the production of the stress hormone cortisol will in fact slow down our metabolism and hence the fat burning. If anyone asks me just one way on how to lose weight fast, I would say this is the one.

4. Eat high fiber food to prevent overeating

Both the Chia Fresca and guava are high fiber food. Others include lettuce, bananas and berries.

5. Eat high protein, Low fat food like chicken breast or salmon instead of red meat

As far as possible, eat it poached and not deep fried. Say NO to processed food and eat fresh

6. Eat less starchy carbo and replace with carbo from vegetables.

Eat plenty of green vegetables which can provide plenty of carbohydrates. Reduce the starchy carbs like pasta, rice, potatoes by at least 20%. In our modern culture, we are eating too much starches, especially when you factor in all those starchy sauces that makes our food so delicious.

7. Get involved in a high calorie burning sport

It could be tennis, Badminton, Swimming, jogging, dancing. Find one that appeals to you that you can do on a regular basis and do it at least twice a week.

8. Put in 30mins to an hour workouts daily, be it at the gym or at home.

This would focus mainly on cardio workouts and some weights and strength training.

9. Go on a detox diet at least half yearly.

My detox routine normally last 5 days where I eat nothing but the Chia Fresca, guava snack, lettuce and plain water. I do this quarterly but feel free to do it as often as you are comfortable. During our day to day activities, we accumulate toxins along the way which hampers our bodily functions including metabolism. Therefore, we need to regularly get rid of the toxins from our body and restore our metabolism.

10. Set your goal, measure yourself and intensify all the above when necessary.

So these are the top 10 ways on How to Lose Weight Fast summarized for you

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