Those who want to burn fat follow the old rule: "Burn more calories than you consume." There is nothing wrong with that and of course it still applies. However, that is not the whole story. For example, what do you think is more effective? If you take in 1,500 calories and burn 2,000 or if you take 2,000 calories and burn 3,000?

Of course, the second variant is better for optimal fat burning. However, at first glance, it may seem difficult to burn a whopping 3,000 calories each day. With the following tips, we will show you that it is quite possible to significantly increase your calorie and fat burning. And you do not have to go hungry or torture yourself!

1. Avoid constant insulin spikes

Nutrition timing can be complicated in practice. But it does not have to be that way if you forego foods that are high in insulin throughout most of the day. Insulin is a hormone that is specifically released in large quantities when you consume foods that contain large amounts of simple carbohydrates.

Insulin's job is to transport nutrients into the cells that have excess energy in the fat deposits. In order to prevent a temporary surplus from going into storage, you should avoid granulated sugar, fruit juices, and processed foods for most of your day.

2. Use the insulin peaks specifically before and after the workout

On the other hand, carbohydrate-rich foods containing large amounts of short-chain carbohydrates can be consumed immediately after exercise, as insulin secretion helps you recover at the time by transporting nutrients to damaged muscles and muscle glycogen stores. Even before training, short-chain carbohydrates that provoke a strong insulin secretion will provide you with valuable services, especially to have enough energy for training.

In order for carbohydrate intake to be as fast as possible in both cases, you should avoid fats and complex carbohydrates during this time. For example, after training, a shake of 0.5 grams of maltodextrin and 0.5 grams of whey protein per kilogram of body weight is ideal.

3. Take more fiber

Fiber has many benefits for your health, including your heart. They can also help you effectively burn fat by stabilizing blood sugar levels. Additionally, fiber has the property of swelling in the digestive tract through contact with liquid. The Flavourite contains 85% fiber and almost no calories!

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The results of this provide a long-lasting feeling of satiety and prevents you from eating too much unintentionally. Good sources of fiber are green leafy vegetables, legumes and oatmeal. Additionally, there are high-fiber dietary supplements such as glucomannan, which serve the same purpose and can be very well dosed.

4. Try Intermittent Fasting

This nutritional strategy is great for burning fat, but it also requires a lot of discipline. Although there are many different variants of the intermittent fasting, the basic principle of these variants is the same - especially since it is a form of interrupting fasting. In the 16/8 variant, which is actually the standard, you fast up to 16 hours a day and then have 8 hours to eat.

To sustain this particular diet as long as possible, you should plan your day carefully so that much of the fasting phase falls into the night hours. A division is ideal, between 12pm and 8pm eat, and fast between 8pm and 12pm. Studies show that intermittent fasting not only boosts fat burning, but also improves performance in training.

5. Curb your metabolism with caffeine

Caffeine is a very versatile substance that can increase both mental and physical performance. Additionally, caffeine intake promotes the release of body fat deposits and prevents new fat from being stored. As a result of the stimulating effect on the nervous system, you can also work harder without even being aware of it; burning extra calories at the same time.

Since everyone reacts differently to caffeine, you should take it slow, unless you're already a coffee drinker and have a higher tolerance. If you do not like coffee or energy drinks, you can also take appropriate supplements. The advantage is that they are very easy to dose in comparison to coffee.

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6. Use BCAAs for fat burning

If there is one thing you want to avoid when losing weight, it's that your body burns too much of your hard-earned muscle mass. Especially if you are in a calorie deficit, your body tends to break down excess muscle because it sees it as a "waste of energy." It will then break down the muscle proteins into the branched-chain amino acids (BCAA) L-leucine, L-isoleucine and L-valine. The body will use these energies to compensate for the energetic deficit.

To prevent this from happening, it is important to ensure the supply of these branched-chain amino acids. Because they protect the musculature, it remains fully available as an energy consumer. And anyone who consumes energy promotes fat burning in a calorie deficit. Most useful is the intake of a BCAA supplement both immediately before and after training.

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7. Intestinal bacteria affect our weight

Whether or not we can maintain or increase body weight is decided by our intestines: micro-organisms live here, which fundamentally influence how many calories we absorb or convert into fat deposits.

Whether we are fat or thin is not only determined by what and how much we eat. Almost as crucial is what happens later inside our bodies with the ingested food and drink. Trillions of microbes in our intestines support much of the intestine as food is digested.

With Women’s Biotics you can add natural probiotics (intestinal bacteria) in addition to your regular diet. 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 digestive system.

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8. L-carnitine promotes fatty acid transport

In terms of 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 assistance. However, this is not the case, which is why this misinformation has been rightly denounced. In fact, L-carnitine, which is synthesized from lysine and methionine, is a fatty acid transporter. L-carnitine helps to transport fatty acids into cells, which are converted into energy in the mitochondria.

By supplementing L-carnitine, you can increase fat burning to its optimal level. In practice, a dosage of three grams per day has been found to be effective. You split these in two and take 1.5 grams each before and after the workout. After your training, L-carnitine also supports the regeneration process.

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9. Try to avoid sweeteners

We have already touched on the subject of insulin. This point is also related to insulin. In a diet, most exercisers replace sugar with calorie-free sweeteners. However, recent scientific studies indicate that calorie-free sweeteners can actually cause our body to release strong insulin. This should be avoided due to the relationships already described at the beginning. To keep blood sugar levels as stable as possible throughout the day, avoid using sweeteners at a high dosage and avoiding where you can.

10. Do not be afraid of a small midnight snack

Believe it or not, no matter which form of nutrition you are following, you can always integrate a midnight snack into your nutritional concept. And that's certainly not counterproductive for burning fat, as long as you're eating the right foods. Like many of the measures already mentioned, a midnight snack also serves to maintain muscle and thus at least indirectly, the maximum burn of body fat.

What's important is that you use slow-digesting proteins and complex carbohydrates that are slowly absorbed into the body and counteract catabolism while you sleep. You can easily resort to dietary supplements such as casein protein.

Significantly cheaper and guaranteed not to be worse than high-quality foods such as skimmed quark, nuts, linseed oil or Harz cheese with a fiber-rich whole grain bread. But be careful that the total calorie count of your midnight snack is not too big. Your snack should not exceed 300 kilocalories.

11. Do not skip cardio training

Many strength athletes do just about anything to avoid classic cardio workouts, and instead struggle with high intensity interval training (HIIT) after a hard workout. HIITs burn more calories in the short term, but has a price - stress. Due to the high intensity of the training, to which the intensity of HIIT is added, the blood concentration of the stress hormone cortisol increases strongly. And cortisol is anything but a good friend for you.

It hinders the regeneration after strength training. Conversely, classic cardio training keeps the cortisol levels very low and works much better for many athletes, especially in the context of an already stressful diet. Five to six short sessions of 30 minutes per training week are ideal. You have the choice of which form of training to choose. Whether swimming, cycling or running.

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