Fat Burn Concept

Presented By
Awantika Mainali (45)
Janaki Bhandari (61)
Prathana Lohani (139)
Rakshaya Pradhan(179)
Sachita Yadav(177)
Sadhana Parajuli (31)
Sudha Khanal (175)
 INTRODUCTION
• When people eat more calories than they use, their bodies store the extra
calories as fat.
• A couple of pounds of extra body fat are not a health risk for most people.
But when people keep up a pattern of eating more calories than they
burn, more and more fat builds up in their bodies.
• Eventually, the body gets to a point where the amount of body fat can
harm a person's health. Doctors use the terms "overweight" or "obese" to
tell if someone has a greater chance of developing weight-related health
problems.
• The normal fat cell exists primarily to store energy The energy was stored
as small packages of molecules called fatty acids, which are released into
the bloodstream for use as fuel by muscles and other organs .
• In modern times, with an overabundance of food and safe living
conditions, many people have accumulated an excess storage of fat.
Body Fat and Muscle weight
• Anybody can loose weight , just starve yourself. But the weight lose will be
both muscle and fat. The goal to successful weight loss is to preserve as
much muscle as possible ,or possibly even gain some, while at the same
time lose as much body fat as possible.
• Many diet plans make amazing weight loss claims, and it can be hard to
know to do.
• Some are evidence-based, safe and effective, but others are not. Most
health professionals, dietitians, and nutritionists agree that the best
results tend to come from combining a healthful, weight-reduction diet
with physical activity, especially in the long term.
 Some Myths
• Fat weighs more than muscle, this one is simple. They
weigh exactly the same 1kg of fat is exactly the same
weight as 1kg of muscle. It is the way they look that is
totally different.
• The more calories you cut the more weight you will
lose, not necessary the body will start to hold onto
calories as it thinks it needs them, therefore, you start
to struggle to lose weight. Also, know as 'starvation
mode'.
• You can reduce fat in a specific area (spot reduction),
no you can't. The body does not work that way, it will
take fat away from the entire body.
 FAT BURN CONCEPT

• Fat burning is defined as causing one’s body to use the fat it has
stored.
• The fat-burning zone is a concept that the body burns a greater
amount of fat at lower-intensity aerobic exercise than it does at
higher intensities. At lower intensities, the body may burn 50
percent of the calories from fat, while at higher intensities it may
only burn 35 percent.
• The fat burning zone theory seeks to help adherents lose weight by
tapping on the body’s fat storage rather than glycogen. They argue
that the body burns a greater percentage of fat with lower-intensity
exercises than at higher intensities because the body does not
require ‘fast energy’ from glycogen. As such, this theory promotes
longer and lower-intensity cardio workouts that maintain your
heart rate within the ‘fat burning zone’.
 Smart Tips to loose Inches by Rashi
Chaudhary
a) Eat as soon as you wake up. Do not delay this meal. If you are looking to
burn more fat start with some healthy fats like almonds, avocado or a
tablespoon of virgin coconut oil.
b) Add a minimum of 5 grams of protein to your mid snacks. Low-carb
almond cookies, peanut butter slice or chocolate stacks, all have above 5
grams per piece. A cup of yoghurt with flaxseed powder, half a scoop of
protein shake with blueberries, two slices of full fat cheese with olives are
also great fat burning snacks!
c) Eat according to your body clock. Not everyone needs to eat every 2
hours. A lot of people tend to gain weight with this strategy. So eat when
you are hungry instead but do not starve yourself. That will definitely work
against you.
d) Hydrate well all through the day. Being dehydrated will only put extra
loads on your liver, which is where 80 per cent of your fat metabolism
takes place. Off load it, nourish it and you’ll get rid of some inches too.
 Best ways to Burn Fat Fast
 High Protein diet
Eating more protein may be associated with a
lower risk of belly fat. Increasing your protein
intake can decrease appetite, lower calorie
intake and preserve muscle mass.
 Good night sleep
Going to bed a bit earlier or setting your
alarm clock a little later can help boost fat
burning and prevent weight gain.
 Strength Training
Strength training is a type of exercise that
requires you to contract your muscles against
resistance. It builds muscle mass and
increases strength. Research has found
strength training to have multiple health
benefits, especially when it comes to burning
fat. Strength training has been shown to
increase resting energy expenditure and
reduce belly fat, especially when combined
with aerobic exercise.
Add vinegar to Diet
• Vinegar is well known for its health-promoting
properties.
• In addition to its potential effects on heart health
and blood sugar control, increasing your intake of
vinegar may help bump up fat burning, according
to some research.
• One study found that consuming 1–2 tablespoons
(15–30 ml) of vinegar daily reduced people’s body
weight, belly fat and average waist circumference
over a 12-week period.
 Eat more Healthy Fats
• increasing your intake of healthy fats may actually help
prevent weight gain and help you maintain feelings of
fullness.
• Fat takes a while to digest and can help slow the
emptying of the stomach, which can reduce appetite
and hunger
• Olive oil, coconut oil, avocados, nuts and seeds are just
a few examples of healthy types of fat that may have
beneficial effects on fat burning.
• However, keep in mind that healthy fat is still high in
calories, so moderate how much you consume. Instead
of eating more fat overall, try swapping the unhealthy
fats in your diet for these healthy fat varieties.
Fiber rich diet
• Soluble fiber absorbs water and moves
through the digestive tract slowly, helping you
feel fuller for longer.
• According to some studies, increasing your
intake of high-fiber foods may protect against
weight gain and fat accumulation.
Fruits, vegetables, legumes, whole grains, nuts
and seeds are a few examples of high-fiber
foods that can boost fat burning and weight
loss.
 Drink Healthy Beverages

• calorie-free beverages like water or green tea.

• In one small, 12-week study, drinking 17 ounces (500 ml) of water
before meals increased weight loss by 4.4 pounds (2 kg), compared
to a control group
• Green tea is another great option. It contains caffeine and is rich in
antioxidants, both of which may help increase fat burning and
enhance metabolism
• For instance, one study in 12 adults showed that green tea extract
increased fat burning by 12%.
• Trading in even just one or two servings of high-calorie beverages
for a glass of water or a cup of green tea is a simple way to promote
fat burning.
• Sugar-sweetened beverages and alcoholic drinks may be associated
with a higher risk of belly fat. Green tea and water have been
shown to increase weight loss and fat burning.
Cut down on Refined Carbs
Refined carbs are low in fiber and nutrients. They
may increase hunger and cause spikes and
crashes in blood sugar levels. Consuming refined
carbs has also been associated with increased
belly fat.
Increase in Cardio
• Cardio, also known as aerobic exercise, is one of
the most common forms of exercise and is
defined as any type of exercise that specifically
trains the heart and lungs.
• Adding cardio to your routine may be one of the
most effective ways to enhance fat burning.
 Drink Coffee
Coffee contains caffeine, which can increase the
breakdown of fat and raise metabolism. Studies show
that higher caffeine intake may be associated with
greater weight loss.
 High-Intensity Interval Training (HIIT)
• High-intensity interval training, also known as HIIT, is a
form of exercise that pairs quick bursts of activity with
short recovery periods to keep your heart rate
elevated.
• Studies show that HIIT can be incredibly effective at
ramping up fat burning and promoting weight loss.
• HIIT can help increase fat burning and burn more
calories in a shorter amount of time than other forms
of exercise.
Add Probiotics to Your Diet
• Probiotics are a type of beneficial bacteria
found in your digestive tract that have been
shown to improve many aspects of health.
• Increasing your intake of probiotics through
either food or supplements may also help
increase up fat burning and keep your weight
under control.
Increase Your Iron Intake
• Iron is an important mineral that has many
vital functions in the body.
• As with other nutrients such as iodine, a
deficiency in iron may impact the health of
your thyroid gland. This small gland in your
neck secretes hormones that regulate your
metabolism .
 Intermittent Fasting
• Intermittent fasting is a diet pattern that involves cycling
between periods of eating and fasting.
• Research shows that intermittent fasting may help enhance
both weight loss and fat loss.
• One review looked at the effects of intermittent fasting,
including alternate-day fasting — a method that involves
alternating between days of fasting and eating normally.
• Another small study showed that eating only during an
eight-hour window each day helped decrease fat mass and
maintain muscle mass when combined with resistance
training
 WAYS OF FAT BURN CONCEPT
• Bulletproof coffee
• Brownbag lunch box
• Carbohydrate flame
• Ginger with Lemon
 Bulletproof Coffee
• Fat coffee, also known as ‘butter coffee’ and bulletproof coffee or
keto coffee, was invented by Dave Asprey, an entrepreneur and
biohacker while hiking to tibet.

• The coffee is the core of his bulletproof diet, which promoted high
fat, low carbohydrate and moderate protein consumption.

• The drink requires low-mold coffee beans, two tablespoons of

grass-fed butter, which is higher in Omega-3s and vitamins, and two
tablespoons of Brain Octane Oil/medium-chain triglyceride oil. The
end result is a 450-calories cup of breakfast coffee said to give
drinkers a clean caffeine high and promote weight loss.
Bullet Proof Coffee
Release caffeine slowly so longer energy
Support a fat-burning, ketogenic state
Reduce food carvings
Make a more satisfying taste.
 Preparing Bullet Proff Coffee
Prepare coffee, 2 cups (470 ml) in filtered water

Pour brewed coffee into a blender and add 1

teaspoon – 2 teaspoon(15-30ml) of Brain Octane Oil or
MCT (medium chain triglyceride oil)

Add 1-2 tablespoon of grass-fed, unsalted butter or 1-2

teaspoon of ghee.

Mix well in blender for 20-30 secs until it looks like a

creamy latte
Drawbacks Of Bulletproof Coffee:
Allthough drinking on occasion is probably
harmless,it is not advisable to make it a
routine.
Lacks several essential nutrients.
High in saturated fat, some studies shows an
increased in cardiovascular disease. Therefore,
in limiting in consumption.
May increase cholesterol levels in some
people.
 Brown Bag Lunch
It originally referred to the practice of
employees bringing a lunch packed in a brown
bag form home .
Packing your own lunch gives you more
control over calories and also the control in
the portion sizes.
• This follows the general rule of follow calorie-counting guidelines
and create a meal that will be filling.
• This requires the right mix of fiber, protein, fruits and vegetables.
• For example, pack a chicken sandwich on multigrain bread with a
small salad (with light or no dressing) and a piece of fruit or low-
calorie yogurt.
• Researchers in Minnesota created an interesting study to test this
idea. They recruited 19 women who agreed to eat a prepackaged
boxed lunch each day at work for two months. The women were
given either a small lunch of 767 calories or a large lunch of 1,528
calories (double the size) and were told to eat as much or as little as
they wanted.
• Data analysis at the end of the study showed that the women who
had the larger lunch ate 278 calories more each day. The results
indicate that ongoing exposure to larger portion sizes causes people
to unknowingly eat more, an effect that has been demonstrated in
other studies as well. As expected, the women who ate the large
lunches also gained weight, about two pounds over the course of
those two months.
 Carbohydrate flame

• The carbs and fat in food both serve as sources of fuel for your cells
and tissues, and help you power through your day-to-day activities,
including tough workouts. Your body burns fat and carbs slightly
differently — especially during exercise, with carbs burned more
during higher-intensity work. But it's the total calories you burn that
matters the most for weight control — not whether those calories
came from carbs or fat.

• Both carbohydrates and fat can serve as sources of energy — and

they're both preferred as fuel over protein, which you can get from
your diet or by breaking down muscle tissue. You'll get carbs for
energy from blood glucose, a simple sugar, or stored glycogen — a
large carb molecule made of hundreds of glucose units arranged in
branched chains.
 Ginger With Lemon
• Mixing ginger with lemon, helps to lose weight
faster.
• Ginger is a natural thermogenic that speeds
up fat burning,lemon is a potent fruity detox
to cleanse the body help to lose calories and
elimination of body fats which can help to lose
belly fat.
 Methods of Preparation
 Ginger tea with lemon
Lemon juice with ginger
Salad Seasoning
 Conclusion

Certain foods can help a person burn fat and

lose weight. However, it is important to
remember that fat-burning foods must be part
of a healthful diet overall. Also, a person must
engage in regular physical activity to burn fat
and lose weight.