Whether you want to get healthy, trim down, or simply feel better; burning off excess fat can be challenging for many. It isn’t all just diet and exercise, there are a lot of contributing factors in play.
However, there are a lot of simple steps you can take in order to boost your metabolism and burn fat fast.
Before we dive right in, I want to reiterate that fat loss is not the same as weight loss. You can lose fat and gain weight simply because you might be putting on muscle while losing fat. Remember, muscles weights more than fat! When you embark on your fat loss journey it’ important to not obsess over what the scale is telling you. the scale only shows a (very) small part of the story.
In order to better see if you’re making progress, take pictures and measurements.
Remember that small steps each day add up to big results after a period of time. If you follow these tips, you won’t be in the same place six months from now that you are in today!
No, I’m not talking about exercise. I’m going to assume you already know to workout and eat healthier. However, long-term results don’t happen simply from a thirty-minute workout a day. So you hit the gym hard. Congrats! How do you spend the other 23 hours of your day?
Sitting at a desk? On the couch? You should be moving your body for more than one hour a day. Studies show that sitting for more than four hours a day can be deadly.
If you have a desk job, consider a stand-up desk, or at the very least take a ten-minute walk every hour. Also, add little things to your everyday life such as parking far away and taking the stairs.
A good starting point is 10,000 steps a day. There’s a couple of apps that can track your steps or you can invest in fitness watch if you’re serious about your health and fitness goals.
Eat a Good Breakfast
Eating a healthy breakfast jump-starts your metabolism and can help avoid cravings and overeating later on in the day. Those who skip breakfast are 4 times more likely to be obese.
Get in a hearty breakfast, perhaps eggs on wholewheat toast and avoid sugar bomb cereals.
Healthy breakfast options include, but aren’t limited to oatmeal, berries, yogurt, peanut butter, whole wheat toast, avocado, and eggs.
Cortisol, the hormone that’s released during stressful activities or events, is linked to fat storage. Whatever your cause of stress, you need to find a better way to relate to your surroundings and not let things get to you.
There’s a lot of options for reducing stress. Consider meditation, yoga, aromatherapy, sex, a walk, dance, or painting. Whatever makes you feel good and relaxes you can be very beneficial to your overall well being and fat loss.
If you get stressed at the office, and can’t take a 20 minute yoga break (who can?!), consider taking a couple of deep breathes, stretching lightly, and perhaps making yourself some green tea. If you’re constantly stressed, you might want to reevaluate the cause of stress. Is it because you procrastinate? Can you get any work done ahead of time? Is there a task you can delegate to others? There’s always options for lowering work related stress that doesn’t involve working 80-hour weeks to get it all done.
Get Enough Sleep
Cutting back on sleep reduces the benefits of dieting. A study also found that when dieters got a full nights sleep, more than half of the weight they lost was fat, versus those that didn’t get a full nights rest and only one-quarter of their weight loss was actual fat.
On top of this, when you are sleep-deprived you tend to feel hungrier and have less energy for things such as working out. The amount of sleep you need varies from person to person, but a good range is between 7 and 9 hours. the average person reports needing 7.5 hours of sleep to function well during the day.
Drink More Water
Drinking water is one of the easiest and quickest ways to turn up your fat-burning capacity. No, drinking more water won’t be the secret to your fat loss success. However, if you are working out and eating healthy but are dehydrated on a regular basis you will lose considerably less weight than your well-hydrated counterparts. When your body is dehydrated, it can’t burn fat the way it’s supposed to.
As a rule of thumb, consider getting 64 ounces of water a day. I bought this 64 ounce water bottle, which might seem excessive to some, but I find it much easier than keeping track of how many cups of water I’m drinking a day. My goal for the day is always to finish the bottle and it makes my life incredibly easier.
Eat Plenty Of Fiber
Studies show that a higher fiber intake is linked to a lower risk of belly fat. However, not all fiber is created equally! There are two types of fiber, soluble and insoluble. Without going into too much medical jargon, the fiber you should be eating is soluble!
Examples of soluble fiber are dry beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberry, peas, and potatoes.
Soluble fiber also helps keep you full longer because it takes longer to digest and slows down the passage of food through your intestines.
Overall, burning fat is easy as long as you take it day by day. Slowly incorporate these tips into your lifestyle to reap the rewards and be successful in your fat loss jouney. Have you tried any of these tips? How did it work for you? Comment below
If you have any of your own tips to add, feel free to leave them in the comments below as well! I love hearing from you guys