Accelerate fat oxidation -
Over the decades, all sorts of pills, potions, and powders have been released with the single goal of helping the individual who struggles to maintain an ideal body composition. And, for a time, people do experience some success with their individual weight loss ventures - in the short, that is.
And before you blame the industry, you need to realize that both sides are at fault. Like most things in life, the better you understand a subject, the more likely you are to be able to apply its principles and experience success. As you probably know, fat cells adipose tissue are the primary storage site of body fat, and they are in a constant state of turnover, meaning that fat is continuously entering or exiting the cell-based of several factors including hormones, nutrition, and metabolism.
Fat is stored in adipose tissue as triglycerides. This process of stored fatty acids being released into the bloodstream to be used for energy production is known as lipolysis.
In order for your body to burn the fatty acids, they must first be separated from the glycerol molecule. For this to happen, an enzyme called lipase cleaves the fatty acids from the glycerol via hydrolysis.
After separation and release from the fat cell, the fatty acids then enter the bloodstream where they circulate bound to a protein called serum albumin. The reason fatty acids require the shuttling actions of albumin is due to the fact that blood is composed mostly of water. As such, albumin serves as the protein carrier that taxis fatty acids through the bloodstream to the muscle cell when they are needed.
Each albumin protein can carry with it several fatty acids. As the fatty acids enter the cell, they are stored in the cytoplasm of the cell, which is the thick solution that fills the inner regions of the cell.
In order for them to be converted into ATP i. Now, the actual process of converting the fatty acids to ATP is called beta-oxidation. For the purposes of this article, just know that the beta-oxidation is the process by which your body obtains energy from fatty acids. Fatty acids are shuttled from the cytoplasm into the mitochondria via the actions of a substance called carnitine, which many of you have probably seen in your favorite fat burning supplements, such as Steel Sweat.
Once converted into ATP, the energy can then be used by the cell to power it to perform whatever sort of activity you might be performing weight lifting, cardio, walking, laying on the sofa, etc. In certain cases i. starvation, fasting, etc.
high amounts of fatty acids are broken down and subsequently flood the mitochondria. These ketone bodies are rich in energy and the preferred source of energy for people following low-carb, ketogenic, and zero carb diets. Since most people entering the fitness space are wanting to lose fat, it would make sense to discuss what things we can do to enhance fat oxidation and accelerate fat loss.
One of these ways is by reducing caloric expenditure, i. creating a calorie deficit. This is why in order to lose fat, cutting calories is one of the main things you have to do. Weight loss ultimately boils down to energy balance in the body, i. calories in vs calories out.
Earlier in this article, we discussed the importance of hormone-sensitive lipase in the liberating of stored fatty acids from adipose tissue. Insulin is the hormone in your body that is responsible for driving nutrients into your cells, including muscle and fat cells, which can then be used for energy production.
The main macronutrient that causes insulin levels to rise is carbohydrates and seeing that insulin effectively shuts off the fat burning process, maintaining low levels of insulin is essential to maximizing fat burning. This is why so many ketogenic, low carb, no carb diets restrict carbohydrate intake.
You can still have your carbs and burn body fat, but it requires some proper nutritional selections on your part. Simple sugars create larger insulin spikes in the body than complex carbohydrates or protein. As we stated above, increasing your calories out is one of the ways you can tip energy balance in favor of fat loss.
This, of course, is accomplished through exercise, and we can maximize fat burning by performing the right types of exercise. Science has pretty clearly shown that during exercise, your muscles can use both dietary carbohydrate and fat operate as substrates used for energy.
Your body has a finite amount of glycogen stored in the muscle. Once these stores are exhausted, the body will start pulling from your fat stores for energy. Low to moderate intensity forms of exercise primarily use fat as their source of energy.
The higher you go with exercise intensity, the more you shift to burning glycogen and glucose. The longer you train, the more you deplete glycogen and once those stores are depleted, you will switch to burning fat for fuel.
Additionally, the more fit you are, the lower your resting insulin levels will be, thus allowing you to burn more fat outside of your eating windows. Due to these factors, you can begin to understand why most fasted cardio sessions are performed at a relatively low intensity -- it maximizes fat burning in the body.
The oxygen deficit created by high-intensity forms of training such as weight lifting or interval training leads to greater overall calorie burning as your body works to restore homeostasis.
The point of this is to say that both steady-state and high-intensity interval training can be used to lose body fat. The mechanisms by which they work are different, but the end result is the same. Fat burning is a billion-dollar industry, yet very few people actually understand the theory and science of what it takes to burn fat, and even fewer know how to apply it to daily life.
And, if you need some help burning extra calories and shifting your body towards a greater fat burning environment, check out Steel Sweat.
Steel Sweat is the ideal pre-workout for fasted training. Not only does it include ingredients such as caffeine which help release fatty acids to be burned for energy it also includes several pro-fat burning compounds, such as L-Carnitine L-Tartrate and Paradoxine, which take those liberated fatty acids and burn them for energy.
Fortunately, several natural foods and beverages have been shown to increase your metabolism and promote fat loss. Salmon , herring, sardines , mackerel, and other fatty fish contain omega-3 fatty acids , which may help you lose body fat.
Fish is also an excellent source of high quality protein, which may lead to greater feelings of fullness and can help increase your metabolic rate.
Most organizations recommend consuming two servings 3 ounces oz each of fatty fish per week to see the health benefits. Medium-chain triglycerides MCT oil is made by extracting MCTs from palm oil. Research suggests that MCTs may help increase metabolic rate, reduce hunger , and promote better retention of muscle mass during weight loss.
Studies suggest that replacing fat in your diet with 1. Try to start with 1 teaspoon tsp and gradually increase to avoid digestive side effects.
Coffee is one of the most popular beverages worldwide. Coffee a great source of caffeine , which may help you burn fat. To get the fat-burning benefits of caffeine without the potential side effects , such as anxiousness or insomnia, aim for no more than mg per day.
This is the amount found in about 4—5 cups of coffee, depending on its strength. Although egg yolks have traditionally been avoided due to their high cholesterol content, whole eggs may help with weight loss. For one, they are very nutrient-dense and contain a lot of protein, which can help ward off hunger and overeating.
One of the reasons eggs are so filling may also be due to the boost in calorie burning that occurs during protein digestion.
Eating up to three eggs a week can help you burn fat while keeping you full and satisfied. More than this amount has been associated with a higher chance of heart disease. In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate EGCG , an antioxidant that promotes fat burning and the loss of belly fat.
Though research suggests that drinking green tea may help improve your metabolism and lower your body fat, more research is necessary to support these claims.
That said, drinking about cups of green tea daily may be optimal for providing the variety of health benefits. Moreover, whey appears to boost fat burning and promote weight loss. For this reason, a whey protein shake is a quick meal or snack option that promotes fat loss and may help improve your body composition.
Apple cider vinegar is an ancient folk remedy with evidence-based health benefits. However, more human studies are needed to verify this. Start with 1 tsp per day diluted in water and gradually work up to 1 tbsp per day to minimize potential digestive discomfort.
Chili peppers contain powerful antioxidants. One of these is called capsaicin , and cosuming it may help you achieve and maintain a healthy weight by promoting fullness and preventing overeating. Consider eating chili peppers or using powdered cayenne pepper to spice up your meals several times a week.
Oolong tea is contains polyphenols , which are compounds associated with helping reduce things like blood sugar and and body weight. Like other teas, it also contains caffeine, which helps promote weight and body fat loss. Drinking a few cups of green tea, oolong tea, or a combination of the two on a regular basis may promote fat loss and provide other beneficial health effects.
That said, most research on oolong tea and weight loss is based on animals, so more human studies are needed. Full-fat Greek yogurt is extremely nutritious. Research also suggests that eating high protein dairy products can boost weight and fat loss.
Eating 2 servings of dairy such as Greek yogurt daily may provide a number of health benefits. But make sure to choose plain, full-fat Greek yogurt. Olive oil is one of the healthiest fats on earth. Most of olive oil is composed of oleic acid, which has been shown to have a positive effect on fat and body mass.
To incorporate olive oil into your daily diet, drizzle a couple of tablespoons on your salad or add it to cooked food. Drinks that may help you lose fat include tea, coffee, certain protein shakes, and vegetable juices.
Foods that may help losing belly fat include high-fiber foods like fruit and vegetables, high-protein foods like eggs or beans, and fatty fish. Probiotics may also help. To lose weight, you need to create a calorie deficit. This means eating fewer calories, increasing exercise, or a combination of both.
However, a number of foods and beverages may modestly increase your metabolic rate in addition to providing other health benefits.
Including several of them in your daily diet may have effects that ultimately lead to fat loss and better overall health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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