On a daily basis, I am asked by my clients how best to encourage their bodies to burn fat. From the age of 40 onwards, this turns out to be even more difficult. Especially if you eat a modern diet high in sugars and starchy carbohydrates such as pasta, white bread, white rice, sugary breakfast cereals, etc. If these foods are part of your daily diet, your body uses sugars as a source of energy. After eating these foods, you will notice that you get an energy kick, but it disappears just as quickly. You are more likely to feel tired afterwards, feel hungry again within 1-2 hours and feel the need for sugars for more energy. But it doesn't really make you feel energetic and fit. You'll often find that you have trouble concentrating, get headaches or other physical discomforts. When your body does not burn and use up those sugars, they are stored as fat.
Why is it important for your body to burn fat instead of sugar?
There are many benefits to burning fat. For instance, your blood sugar levels will become more stable as you eat fewer sugars ( i.e. carbs), which can help prevent type-2 diabetes. You will notice that your clothes will become looser and you will lose weight. Your blood pressure will go down. You will have fewer cravings and desire for sweets. You will feel more energetic and experience less (chronic) pain in your body.
If weight loss is a goal, you will need to burn more fat. You can do that by reducing your sugar intake, exercising more and building muscle. Once you eat less sugars, your metabolism will improve, which will automatically make your body burn more calories than if you just eat less fats.
Engage in resistance training (dumbbells, kettle bells, resistance bands, your own body weight) because by building muscle, you will burn more calories and keep your bones strong. Do cardio training, as it increases heart rate and respiration and increases oxygen- and blood flow. Next, it is important to give your body enough rest by sleeping 8 hours a night. The combination of these 3 things ensures that your basal metabolic rate (energy consumption at rest) will increase and you will naturally burn more fat.
By making some simple changes to your diet, you can further encourage your body to burn fat, balance your blood sugar levels and encourage weight loss in a healthy way without dieting. Eat more good sources of protein such as fermented milk products (kefir or yoghurt without added sugars), beans, legumes, quinoa, tofu/tempeh, seeds, organic meat, etc., as your body digests protein quite slowly, making you less likely to get hungry. Protein stimulates fat burning while preserving calorie-burning muscle. Eat more fibre (beans and legumes, chia seeds, flaxseeds, asparagus, Brussels sprouts, broccoli, berries, avocado, oats, etc) as it improves bowel health and bowel movement. Instead of sugars and quick carbs, have products like whole-grain pasta and bread, brown rice, etc. Also remember to add more healthy fats like avocado, unsalted nuts, extra virgin olive oil, oily fish. A high-quality omega-3 supplement is also essential. Above all, keep drinking enough water, think 2-3 litres a day. By feeding your body in this way, you ensure that your blood sugar and energy levels remain stable and your fat burning is switched on.
You will know that your body has switched to fat burning when you notice that your energy levels remain more constant, you are less prone to cravings and can take a break between meals for at least 3-4 hours without getting dizzy or nauseous. If you also manage to exercise for an hour without having to eat carbohydrates beforehand, then you can be sure you have become a fat-burner.
Do you want to become a fat-burner and learn how to adapt your lifestyle, which diet is best suited for your body and which high-quality supplements are essential for each person to maintain a healthy and strong body? Then get in touch for tailor-made advice and guidance.
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