If you seek to lose weight fast, burning saturated fat effectively is one of the things to include in your list of priorities. While the decision is easy to make, putting it into action can be a daunting task. Eating healthy food that contains less fat and exercising are factors that contribute to fat loss and by extension weight loss.
What Are Saturated Fats?
According to the American Heart Association AHA, saturated fats are fat in many foods including red meat, cheese, fat-dairy products, eggs, and tropical oils. They can also be found in baked or fried foods.
Saturated fats are composed of a single carbon molecule between hydrogen molecules. The hydrogen molecules present in saturated fats make them solidify at room temperature.
Why Are Saturated Fats Harmful?
Saturated fats can make up 5-6% of calories of daily food consumption, according to AHA. However, the intake of saturated fat can increase the risk of heart disease factors such as Low-Density Lipoprotein (LDL) cholesterol and apolipoprotein B (ApoB).
While ApoB is the main component of LDL, the latter is the protein that transports cholesterol through your bloodstream. Excess LDL can lead to blockage of the arteries and heart disease. It can also increase the risk of cardiovascular disease and increase bad cholesterol levels in the body.
Useful Tips For Burning Saturated Fats
Whether you wish to lose belly fat or lose weight in general, highlighted below are helpful tips you might want to take seriously.
1. Reduce Calorie Intake
The simplest way to burn fat is by eating food with a calorie deficit. Food like eggs, cheese, and turkey come with saturated fat, increase cholesterol levels, and hence should be avoided. Other helpful additions include eating more fruits and vegetables, fish and chicken. Instead of ground turkey or chicken, you can opt for ground beef. Eat leaner cuts of beef and pork, and before you cook, trim as much visible fat as possible.
Rather than frying, you can bake, broil, or grill meats. Use fat-free or reduced-fat milk instead of whole milk. Go for nonfat plain yogurt or a blend of yogurt. Avoid cream and cheese sauces, and snack on pretzels or unbuttered popcorn. Use liquid oils, particularly canola, olive, safflower, or sunflower.
2. Engage In Cardiovascular Exercise
Decreasing the amount of calories in your body can sometimes mean engaging in cardiovascular exercises. Cardiovascular exercises, such as walking, running, climbing stairs, swimming, and cycling can help burn calories fast towards 250 to 500 calories per day as required.
3. Reduce Alcohol and Soda Intake
Alcoholic drinks contain no nutritional value and can lead to late-night cravings which is quite unhealthy. Consumption of high-calorie soda and sweetened drinks can cause fatty liver disease and other health conditions, as they contain high-fructose corn syrup that covers 30% of daily calorie intake.
4. Drink Water
Drinking water has been associated with lots of benefits and maintaining weight loss is one of them. Not only does it reduce appetite, it also increases metabolism. During exercise, water keeps your joint lubricated, hydrating not only the muscles, but also the entire body.
Another thing water does is enhancing the process of lipolysis, the process by which the body burns fat for energy. Other benefits of drinking water include clearer skin, improved brain function, and more energy.
The Bottom Line
With a range of adverse health conditions linked to saturated fat, it is advisable to reduce the intake of foods that contain saturated fat to 10% or less of daily calories. Engage in cardiovascular exercise and drink enough water to help facilitate the process.