Burn Fat

The easiest and quickest way to burn fat and build muscle is to get your metabolism revved up by eating small protein-rich meals at regular intervals of three to three-and-a-half hours throughout the day.

This forces the body to maintain a steady insulin level that prevents excess insulin being released, thus avoiding fat build-up. Instead, your body must use the energy right away, keeping a consistent fat-burning level.

WHAT NOT TO DO

Never skip meals. This slows down the metabolism. Eating regularly, contrary to what most people believe, is what causes the metabolism to operate at its most efficient levels.

Whenever you eat, your body must expend the necessary energy to process, digest, and absorb the food. Consequently, the more you eat (the right food combinations), the more your body burns fat and increases weight loss.

HELPFUL GUIDELINES

Eat Lean Protein Foods. The majority of calories from lean protein foods are burned up in the digestion process. This is called the thermic effect, a process that promotes weight loss and fat-burning.

Lean protein foods have the highest thermic effect of any other foods. Eat lean meats, poultry, and fish. Never fry your food in heavy oil. Broiling, baking and grilling are the healthiest ways to cook meats and fish.

Eat Lots of Fiber. Foods that are high in fiber absorb the substances containing fats, carbohydrates, sugars, and the calories associated with them. This speeds up the digestion process resulting in increased weight loss.

The highest fiber foods are whole fruits and vegetables (in their natural state), whole grain cereals and bread, brown rice and wheat germ. If in doubt of a food's fiber content, always check food labels.

Drink Lots of Water. By increasing your intake of fiber, you will need to drink at least 8 glasses of water a day to keep the fiber moving through and out of your body.

Water also speeds up the body's metabolism, encouraging increased weight loss, and flushes toxins from your body. To keep your body at its peak efficiency level, it must have plenty of water.

Never Eat Carbohydrates at Night Carbohydrates provide fuel that your body uses for energy. When your body does not need the fuel, it stores the carbohydrates as fat. Eating them too close to bedtime will always force your body to store them as fat.

Engage in Aerobic Exercise. No, you do not need to join a gym or wear yourself out by performing a grueling workout. All you need to do is walk! The exercise that benefits everyone and is the easiest to do, regardless of fitness level, is walking.

Because walking is an aerobic exercise it increases the metabolism, forcing increased fat-burning effects, and maintains it even after activity has stopped. It can be done inside or outside, alone or with a friend.

As you can see, forcing your body to naturally burn fat and build muscle is easily achievable by making simple changes in your eating and lifestyle habits. By making these changes, you will lose weight, enjoy better health and force your body to perform at its peak.