If you want to burn fat, you follow the old rule: "Take in fewer calories than you consume." There's nothing wrong with that either, and of course it still applies. However, it doesn't tell the whole story. Example: What do you think is more effective? If you take in 1,500 calories and burn 2,000 or if you take in 2,000 calories and burn 3,000?

Of course, the second option is better for optimal fat burning. However, at first glance it may seem difficult to burn a whopping 3,000 calories every day. With the following tips, we would like to show you that it is absolutely possible for you to significantly increase your calorie and fat burning. And you don't even have to starve yourself or torture yourself.

1. avoid constant insulin spikes

Nutrient timing can be complicated in practice. But it doesn't have to be, as long as you avoid foods that are associated with high insulin secretion for most of the day. Insulin is a hormone that is specifically released in large amounts when you eat foods that contain large amounts of simple carbohydrates.

Insulin's job is to transport nutrients into the cells, including excess energy into fat stores. To prevent a temporary surplus from leading to storage, you should avoid granulated sugar, fruit juices and highly processed foods for most of your day.

2. use the insulin peaks specifically before and after training

Carbohydrate-rich foods with large amounts of short-chain carbohydrates, on the other hand, can be eaten directly after training, as the insulin release at this time helps you recover by transporting nutrients to the damaged muscles and muscle glycogen stores. Also before training, short-chain carbohydrates, which provoke a strong insulin release, provide valuable services, especially since you have enough energy for the training.

To ensure that carbohydrates are absorbed as quickly as possible in both cases, you should avoid fats and complex carbohydrates during this time. For example, a shake consisting of 0.5 grams of maltodextrin and 0.5 grams of whey protein per kilogram of body weight is ideal after training.

3. eat more fiber

Dietary fiber has numerous benefits for your health, because it supports the health of your heart, among other things. But they can also effectively help you burn fat, for example by stabilizing blood sugar levels. In addition, fiber has the ability to swell in the digestive tract through contact with liquid. Flavourite contains 85% fiber and almost no calories!

The resulting mass provides a long-lasting feeling of satiety and prevents you from unintentionally eating too much. Good sources of fiber are green leafy vegetables, legumes and oatmeal. In addition, there are fiber-rich supplements such as glucomannan, which serve the same purpose and can be dosed very well.

4. try Intermittent Fasting

This dietary strategy is excellent for burning fat, but in return it also requires a lot of discipline. Even though there are numerous different variations of Intermittent Fasting, the basic principle of these variations is the same - especially since it is a form of intermittent fasting. In the 16/8 variant, which is actually the standard, you fast for 16 hours a day and then have 8 hours to eat.

To keep this special diet as long as possible, you should plan your day cleverly, so that a large part of the fasting phase falls into the night hours. Ideally, you should eat between 12 noon and 8 pm and fast between 8 pm and 12 am. Studies show that intermittent fasting not only boosts fat burning, but also improves training performance.

5. boost your metabolism with caffeine

Caffeine is a very versatile substance that can increase both mental and physical performance. In addition, caffeine consumption promotes the release of fat from the body fat deposits and, on the other hand, prevents new fat from being stored. As a result of the stimulating effect on the nervous system, you can also perform better during training without realizing it, and burn extra calories along the way.

Since everyone reacts differently to caffeine, you should take things slowly. At least, if you are not already a coffee drinker. If you don't like coffee or energy drinks, you can also use the appropriate dietary supplements. The advantage is that these are very easy to dose, especially compared to coffee.

The Pink Burn has serving (12g) incredible 200mg caffeine content. 1 can of energy drink has just 80mg of caffeine per 250ml. The Pink Burn is very effective due to its unique effect especially before 30min before training. In addition to caffeine, the 2 in 1 fat burner and training booster also contains other exciting ingredients to stimulate the metabolism.

6. use BCAAs for fat burning

If there's one thing you want to avoid when losing weight, it's definitely that your body burns too much of your hard-earned muscle mass. Especially when you're in a calorie deficit, your body tends to break down excess muscle because it sees it as an "energy waster". To do this, it breaks down muscle proteins into the branched-chain amino acids (BCAAs) L-leucine, L-isoleucine and L-valine. He can use these for energy and uses them to compensate for the energetic deficit.

So that this does not happen, it is important to ensure the supply of just these branched-chain amino acids. Because they protect the muscles, they remain fully available as energy consumers. And those who consume energy, in a calorie deficit, promote fat burning. It makes most sense to take a BCAA supplement both immediately before and after training.

New studies show that EAA's are preferable to BCCA's, because EAA's contain the whole range of essential amino acids. So accordingly, with EAA's your body has a greater selection of amino acids available and can decide for themselves which he just needs.

For this reason we have developed the product TRAIN developed. This contains the popular EAA's in combination with many other active ingredients such as L-carnitine, riboflarin or magnesium.

7. Intestinal bacteria influence our weight

Whether we can maintain our body weight or gain weight is also decided in our intestines: microorganisms live here that fundamentally influence the number of calories we absorb from food and/or are converted into fat deposits.

Whether we are fat or thin is not only decided by what we eat and how much. Almost as decisive is what happens later inside our body with the ingested food and drink. Trillions of microbes in our intestines support the intestine to a large extent how the food is digested.

With Women’s Biotics you can add natural probiotics (intestinal bacteria) in addition. One serving contains 10 billion healthy bacteria. Combined with fiber, trace elements, amino acids and the enzyme lactase make the product a unique all-in-one product for a healthy, even better intestinal flora.

8. l-carnitine promotes the transport of fatty acids

When it comes to L-carnitine, many people make a crucial mistake. They assume that this non-essential amino acid is a fat burner that boosts fat burning without further intervention. However, this is not the case, which is why this misinformation is rightly denounced. In truth, L-carnitine, which is synthesized from lysine and methionine, is a fatty acid transporter. Thus, L-carnitine helps transport fatty acids into the cells, where they are converted into energy in the mitochondria.

By supplementing L-carnitine, you can increase fat burning to the natural optimum. In practice, a dosage of three grams per day has proven to be effective. You divide this into two doses and take 1.5 grams each before and after the workout. After the workout, L-carnitine also supports the regeneration process.

9. watch your calorie intake

As trivial as this point is, it is also essential. A calorie-reduced diet is a great help in losing weight. However, as we all know, it is not always that easy to implement this in everyday life. If you eat too little, it usually only goes well for a short time. Counting calories at every meal and every snack is time-consuming and not "every woman's" cup of tea. Since we have heard this many times and have experienced it ourselves, we have looked for solutions in this area and have developed a meal replacement. This may sound at first like starving or something unhealthy, but it is not at all.

A meal replacement (according to EU diet regulation 2016/1413) replaces a complete meal and contains the exact nutritional values which an average person needs. But that's not all, a full meal replacement also contains important vitamins and minerals.

The following meal replacement products contain around 200 calories and cover a complete meal. This is very convenient when you need to go fast and you want to replace a lunch or dinner, for example, without counting calories and vitamin supplements.

10. don't be afraid of a little midnight snack

Believe it or not. No matter what diet you follow, you can always integrate a midnight snack into your diet. And it's certainly not counterproductive for fat burning, as long as you eat the right foods. Like many of the measures already mentioned, a midnight snack also serves to maintain muscle and thus, at least indirectly, to maximize the burning of body fat.

It is important that you use slowly digestible proteins and complex carbohydrates, which are slowly absorbed into the organism and counteract catabolism while you sleep. Of course, you can use supplements like casein protein for this purpose.

Significantly cheaper and guaranteed no worse than high-quality foods such as low-fat cottage cheese, nuts, linseed oil or Harz cheese with a high-fiber whole-grain bread. Make sure, however, that the total calorie count of your midnight snack doesn't get too high. Your snack should not exceed 300 kilocalories.

11. do not skip cardio workout

Many strength athletes will do just about anything to avoid classic cardio training, preferring instead to torture themselves with High Intensity Interval Training (HIIT) after a hard workout. HIIT does burn more calories in the short term, but the whole thing comes at a price. And that price is stress. Due to the high intensity of the workout, to which the intensity of HIIT is now added, the blood concentration of the stress hormone cortisol rises sharply. And cortisol is anything but a good friend for you.

This is because it hinders regeneration after strength training. Classic cardio training, on the other hand, keeps cortisol levels very low and works much better for many athletes, especially during an already stressful diet. Five to six short 30-minute sessions per week are ideal. You have the choice which training form you choose. No matter whether swimming, cycling or running.

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