# 01 Intakes less than you burn
In order for our body to burn body fat, it is necessary that we are in a calorie deficit. Therefore, cut down for calories (primarily trans-fatty acids, which, among other things, found in the frying oil and industrially manufactured small-and cut cakes), as this contains the largest amount of energy. Also, try to limit sugar intake in order to ensure a stable blood sugar, which can reduce the sudden craving for food and sweets.
#02 Intake of protein, whole grains and omega
Protein is the most satiating nutrient, moreover, it increases the metabolism more than carbohydrates and fats as the body must use about twice as much energy to break down the proteins. Proteins can also help to protect muscle mass during weight loss. Whole grains contain fibers, which is helping to increase the feeling of fullness and the stabilization of the blood sugar level and requires about as much energy to break down as protein. In addition, whole grains help digestion. Omega 3 has been shown to increase fat metabolism further, by people who are in a calorie deficit.
#03 Do more
A negative energy balance can also be created through increased activity, or in combination with reduced calorie intake. Hop on the bike or go for a walk in the woods or play ball with friends, all activity counts. Physical activity will also stimulate insulin sensitivity, which can reduce the storage of fat.
#04 Eat regularly
The number of meals during the day will not boost one’s incineration if the energy intake is the same. However, it may be a good idea to eat 5-6 meals throughout the day, as this will reduce the feeling of hunger and thus reduce the risk of breaking one’s healthy eating habits.
#05 Strength training
Strength training in itself does not burn a high amount of calories, but the so-called after burning that occurs is extremely advantageous. When you strength train you’re breaking down your muscles and the reconstruction of this requires calories. This means more energy will be spent on rebuilding one’s muscle mass.