The human body is an adaptable machine and for its survival, it keeps storing fat and calories. But, burning calories is important to avoid weight gain. A calorie deficit makes you lose weight. Restricting yourself from eating is not a solution to lose weight. It kills your metabolism and slows it down to store fat and this doesn’t let you gain weight. Further, starvation also burns your muscle tissue and increase fat. Research suggests there are a few ways by which you can burn fat:

• Burn it

This is a simple logic. Burn more calories than you eat and create a calorie deficit. To burn more calories include a 30-60 minute cardio session per week in your training schedule.

• Run Hungry

Do cardio before taking the first meal of your day. In this case, your body will use fat as the first energy source. And as a result, you will burn more of fat.

• Eat smaller, frequent meals

Instead of eating too much in one go, try to eat frequent and small meals. The more small meals you eat throughout the day, the more calories you will burn. This is a more healthy way of eating than consuming large meals.

• Drink a lot of water

Drinking almost 2 L of water daily may help you burn 100 extra calories. Also, this will keep your kidney and intestines healthy. In fact, drinking cold water can burn more calories daily.

• Taper off

It means doing your high-intensity cardio first in your workout and ending your exercise with a slow finish. It will burn more fat comparatively and after doing a warm-up, do a high-intensity workout for 15-20 minutes.

• Don’t skip stretching

Stretching helps your muscles stay flexible; it helps them to prepare for exercise and recovery. It also enables your muscles to build more strength during weight training sessions.