How to Burn Fat Faster – Eliminating the Negative Effects of Sugar
A good way to burn fat faster is to consider the amount of sugar you put into your body. Sugar is just plain sneaky. It can be found in a wide variety of unsuspecting products that you consume everyday!
The biggest problem with sugar is that it makes everything so tasty! If you’re like most typical people, candy has probably rescued you at some time in your past. Who doesn’t like to reach for a 3 Musketeer’s bar when you're having a bad day?
Sugar is an edible crystalline substance, mainly composed of sucrose, lactose, or fructose. Sugar is a derivative of sugar cane or sugar beet, but it's also found in fruit, honey, sorghum, sugar maple, and in many other sources. Its also the main ingredient in candy. Excessive consumption of sugar has been associated with higher incidences of type II Diabetes, obesity and tooth decay. (Uh oh!) Sugar consumption varies by country depending on cultural traditions. Brazil has the highest consumption per capita but India has the highest geographical consumption.
Sugar is considered a health food, according to it's publicist. It contains zero fat, is low in calories in small amounts, and provides instant energy. These attributes are all trumped by a simple physiological fact. In large quantities, sugar will make you fat. That may seem overtly obvious, but by understanding why it adds more fat to your body, you can minimize sugar's negative effects and create a leaner, healthier body.
Eating sugar is like flipping a switch that tells your body to store more fat. Sugar is everywhere, found in soda, candy, and desserts. Hidden sugar is disguised in refined carbohydrates like bread, rice, and pasta, and even in beer and milk. Your body can't tell the difference between the two, so it quickly digests and absorbs all of these sugars into your bloodstream by converting it to glucose. For example, one slice of white bread is converted into the same amount of glucose as 4 tablespoons of sugar.
Every time you eat sugar your blood glucose level rises, which stimulates the release of insulin, a powerful hormone that signals your body to store fat. The more sugar you consume, the greater the rise in blood glucose (and consequently insulin) and the more your body stores fat.
Of course, you may not be ready to give up subs, fries, and spaghetti just yet, but you can use strategies that slow down the rate at which sugar is absorbed into your bloodstream. You'll diminish the impact any food has on your glucose levels and your body's ability to burn fat faster. Consider it as nutritional damage control
. The benefits extend beyond the physiology of fat metabolism.
Research shows that keeping blood-glucose levels in check decreases appetite and reduces the risk of Diabetes, heart disease, and cancer.
How to Burn Fat Faster
Is Your Granola Bar Packing on Pounds?
Ohio State University scientists studied the effects of three popular energy bars containing varying amounts of carbohydrates, (low, moderate, and high), on blood glucose in 20 people. Compared with the effects of white bread, blood-glucose levels were 71 percent lower after they ate a protein and/or power bar. If you want a convenient snack and to burn fat faster, avoid most breakfast, cereal, and granola bars because they're full of sugar. Instead, choose a power bar or protein bar, which contain lower amounts of carbohydrates and helps to burn fat faster. You might also consider whey protein shakes when you don't have time to eat.
Use More Vinegar
In a 2005 study, Swedish researchers observed that when people consumed 2 tablespoons of vinegar with three slices of white bread, their blood glucose was 23 percent lower than when they ate white bread alone. These people said that they also felt more full. This effect can be credited to acetic acid, a primary component of vinegar, dressings, and pickles.
Point of case? When you eat sandwiches, order extra pickles and begin any high-carbohydrate meal with a pickle or a side green salad that's mixed with a vinegar-based dressing, such as balsamic vinaigrette or Italian. (My favorite is Good Season’s spicy Italian dressing. You buy the packet and add oil, any kind of vinegar
, and water, mix it up and voila! So easy and so good!)
You can make your own vinegar-and-oil dressing by slowly whisking 2 tablespoons of olive oil into a bowl containing 2 tablespoons of red or white vinegar. To make the dressing more flavorful, sprinkle in your favorite herbs. You could also just take apple cider vinegar supplements!
Eat More Fiber
Researchers in Taiwan found that taking 1.2 grams of Glucomannan, (a soluble fiber made from the Japanese Konjac root), 30 minutes before eating white toast led to a 28 percent reduction in blood glucose levels 2 hours afterward, compared with those who didn’t get the fiber supplement. Better yet, when people took that same amount of Glucomannan before each meal three times a day, they reduced LDL (bad) cholesterol by 21 percent in just 4 weeks. One serving of Glucomannan contains 2 grams of the fiber, which is an effective amount to take 15 to 30 minutes before any meal.
Consume Caffeine Alone
Canadian researchers discovered that men who consumed caffeine
equivalent of 1 to 2 cups of coffee an hour before a high-sugar meal experienced 16 percent higher levels of blood glucose afterward, compared with when they consumed a caffeine-free placebo. An important point: When it's not paired with sugar, caffeine increases the rate at which your body burns fat. So, whenever possible, drink coffee but skip the doughnut, muffin, or bagel. Opt for breakfast foods like eggs and fruit instead; they have much lower effects on blood glucose that helps you burn fat faster!
In a recent study, Swiss scientists gave a test group a single 400 microgram (mcg.) dose of Chromium Picolinate before they consumed a high-carbohydrate meal. Subsequently, the group’s blood-glucose levels were 23 percent lower than when they ate the same meal without the supplement. Try it yourself, but make sure the mineral name includes ‘Picolinate’; the compound is the form of Chromium that your body can most readily use. Don't double your dose though, thinking you’ll get better results. You won't burn fat faster by taking more though. Researchers found that 800 mcg. was no more effective than 400 mcg.
Lift Weights Early
Scientists at Syracuse University recently found that a single weight-training session early in the day, reduces the effect of a high-sugar meal on blood glucose by 15 percent for more than 12 hours after a workout. The most likely reason is that exercise drains your muscles' fuel reserves, which is stored glucose known as glycogen.
To ensure that you have plenty of energy for your next workout, your body immediately moves any available glucose to your muscles, where it's packed away for future use, which helps reduce blood-glucose levels. So until glycogen levels are replenished, which can take several hours, high-sugar foods aren't as detrimental to eat. Because aerobic exercise requires glycogen too, you can also expect to burn fat faster from a cardiovascular workout.
Food Ideas to Burn Fat Faster
Trim Your Tummy
Pair a glass of red wine with some red grapes for anthocyanins or a bit of aged goat cheese for a dose of dairy. Why wine? Researchers say people who drink a little wine every day have the smallest bellies, even when compared with those who don’t drink at all.
Turkey, a good source of natural CLA, is a tasty filling for this simple sandwich. (CLA is conjugated linoleic acid, which helps reduce body fat in people who are overweight. It doesn't help a big fat cell get little, but instead helps keep a little fat cell from getting big.) Top it with a little onion. (Onions contain an antioxidant called quercetin, which may keep your body from storing fat.) Serve with a toasted whole-grain bun to add more fiber.
High Fiber Dip
Puree a can of white beans, (high fiber and fat) with a jar of artichokes and olive oil. (fat fighting MUFA’s). Serve with Melba Toast or Bruschetta.
The resistant starch in a small baked potato and the MUFAs in a teaspoon of olive oil
make this a low-guilt way to enjoy a spud. Add some tangy crumbled feta, too: Research shows that dairy products can help flatten your tummy
. Sprinkle on some brewers yeast to add a low calorie, no-guilt, nutritional buttery flavor.
Top whole-wheat pita wedges with spinach; both are sources of fiber. And add a dollop of hummus for a two-for-one punch: the chickpeas are full of fiber, and the tahini is loaded with MUFAs.
Low Fat Granola Bars
Try this easy recipe for your own granola bars without the processed sugar!
Oatmeal-Raisin Cookie Bars
1 cup raisins
2 cups quick oats
1 cup walnuts, peanuts, pecans, or macadamia nuts
1/8 tsp. Celtic salt
1/2 tsp. pure vanilla extract
1/2 tsp. cinnamon
4 - 6 T salted butter
You can add other ingredients like or a sprinkle of raw sugar or stevia to taste. Pulverize the oats in a food processor, then add all other ingredients and blend well. Form into balls or bars.
Easy Healthy Snack
Spritz your air-popped fiber-rich popcorn with a little olive oil spray (use a mister), then shake on some crushed red pepper in it! The capsaicin in the pepper helps you burn fat faster. You might also try eating raw popcorn
Get more ideas for healthy snacks
and/or contribute your own!
Next time you reach for a candy bar, think about what you're doing to your metabolism and how much sugar and high fructose corn syrup
affect your body's ability to burn fat faster
. Learn to moderate sugar consumption and you will be lean and mean!
Related Pages on This Site
Eating a Balanced Diet Decreases Weight and Increases Energy
Mediterranean Diet Meal Plan – An Ideal Way to Lose the Fat
Healthy Low Fat Diet to Ditch the Pudginess
Low Carb Foods Diet Facts – Sorting Through the Confusion!
Keeping Weight Off - Easy Tips to Stay Slim
Portion Size – Pay Attention to Lose Weight
How to Keep Slim During the Holidays
7 Fatty Foods to Avoid When Dieting
Make Healthy Diet Plans and Kick New Years Resolutions to the Curb!
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