5 easy and realistic ways to burn fat Wanting to lose weight is like sitting in the traffic when you are late for your work. Losing weight doesn't always indicates to stop yourself from having food. If you want to lose weight, then you need to follow a perfect diet and change the way you live. Due to a busy life, people normally consume a lot of junk foods and opt for the escalator than the stairs, and all these unhealthy habits lead to the unhealthy weight gain. Weight gain has a very negative effect, and it can lead to many medical conditions that are harmful to the body. Here are the changes that you need to make in your daily life to lose some fat. Sleep for 8.5 hours According to the research, it has been found that people who are sleeping for nearly 8.5 hours are losing a huge amount of weight in just two weeks whereas the people who are sleeping for fewer hours and are following the same diet are not losing any weight at all. When a person gets a very sound sleep during the night all the hunger hormones like the leptin and ghrelin stays in a controlled manner. So, when the person wakes up, they won't feel the urge to have some cheese, bacon or egg. Eat every 3 hours If you eat your meals frequently, then it will help you to combat the fat gain as it will give you the energy that will be long-lasting and will prevent any kind of intense hunger. So you won't feel the need to consume any junk foods or do overeating. When you will consume your meal, make sure that your plate is filled with veggies and fruits and also take whole grains with proteins. So, when you consume any nutrient-rich meal, then your body will show slow digestion and will take a little more time to absorb the food. This, in turn, will make you consume fewer calories. Do strength training It has known that your body muscle mass will increase the metabolic rate when you will do the weight training, and it will help you to build muscles by burning a lot of calories. Starting from squats, bicep curls, bench presses, upright rows, lunges, triceps pulling down, etc. will help you to tone your body and burn a lot of calories. You have to perform these exercises at least three times every week to see some progress and lose some weight. Strength training mainly increases the procedure of fat burning. It will help you to build your muscle by burning the fat as muscles aredenser than the fats. You can visit PhenterPro to get the detailed instruction about losing weight effectively. HIIT If you want to lose your weight effectively, then you should surely try the high-intensity interval training (HIIT). It consists of a short burst of the exercises and will give you little interval between each exercise. The intensity of the training will make your body challenge the metabolism and promote more calorie burn. Perfect Meal When you are trying to lose your weight, then you should increase your consumption of protein by decreasing the number of calories that you are consuming. Always try to lose your fat and not the muscles and hence you need to break down your meal in the proportion of 35- 35-30. It indicates that you will need to have 35% of protein, 35% of fat, and lastly 30% of carbs. You need to take your meal from time to time and do the required exercises to help your body lose more calories. Author Bio Alex writes for PhenterPro , a site that showcases weight loss clinics, a directory of diet doctors that are helping you achieve your health and fitness goals.