Download Burning Fat - Oregon State University Extension Service

Stephanie Polizzi, MPH, RD, CHES
OSU Extension Family & Community Health
WM068 2013
The body burns 2 kinds of fuel
Sugars
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and
are stored in the blood as “blood sugars” or in the liver and muscles as “glycogen”
are the body’s preferred source of fuel because they are fast and ready to go
are the fuel that feed the brain
Fats
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
are large, complex molecules in fat cells or as floating triglycerides in blood
are less preferred by the body since they take a long time to deliver energy
once converted to energy, provide a concentrated source
Which fuels your burn shifts depending on your activity.
Feel the Burn
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Go aerobic 60-90 minutes, 5 days per week. The more you do, the more fat you burn
Work out at moderate intensities and throw in higher-intensity intervals. Make sure
you’re not panting. Burning fat requires oxygen
Increase muscle mass with weight training and other strengthening exercises. Muscle is
what needs to be fueled. More muscle, more fuel burned
Get good at it. The better trained your muscles get, the better they are at utilizing fat
for energy
Stephanie Polizzi MPH, RD, CHES
Extension Family & Community Health
631 Alder Street, Myrtle Point, OR 97458
[email protected]
http://extension.oregonstate.edu/coos/
541-572-5263 Ext 291
Foods that Burn
Rev up your metabolism with these HOT ideas
Substitute hot spices for salt in dishes. Try chili peppers in salads, salsa and stir fry
B vitamins release energy. Get your Bs from dark-colored vegetables and 100% whole
grains
Cut the fat. Use less oils and solid fats and substitute small amounts of “food fats” like
nuts, seeds, avocado and olives for flavor and texture
Make your meals consist of mostly plants like vegetables, whole grains and fruits.
These high-fiber, high nutrient foods provide lower Calories, forcing your body to get
it’s energy from stored sources
Reduce sugars and enriched processed foods. These cause large amounts of insulin
which helps your body store excess Calories as fat
Water helps the body break down fat as energy. 8 glasses per day is minimum. If you
are overweight, add one glass more for every 10 pounds over ideal weight
Burning off Steam
Stress releases hormones that cause the body to store fat,
especially in the abdominal region where it is more
dangerous to your health
Cool the automatic stress responses with practice... Try meditation, positive thinking
and laughter
Cardio exercise helps stress hormone levels return to normal. When you’re angry or
upset, take a brisk walk or a kick-boxing class
Dance or sing. It’s nearly impossible to harbor stressful thoughts and emotions when
engaged in these activities
Burning fat takes time so do it for life.
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Employer.
El Servicio de Extensión (Extension Service) de Oregon State University ofrece programas educativos, actividades, y materiales sin discriminación basada sobre edad,
color, incapacidades, identidad o expresión de identidad sexual, estado matrimonial, origen nacional, raza, religión, sexo, orientación sexual, o estado de veterano. El
Servicio de Extensión de Oregon State University es una institucion que ofrece igualdad de oportunidades.
WM068 2013