Want to burn more fat without fighting food cravings or long lines at the gym? Try these tips to lose more fat starting today.
The old weight loss advice about moving more doesn’t only apply to your time at the gym. Move more all day to burn more fat. A Mayo Clinic study found that participants burned up to 350 more calories daily when they fidgeted regularly than participants that did not fidget. Why stop there? Add even more movement – stand up throughout the day, take the stairs or do calf raises while you microwave your lunch.
Don’t skip breakfast
It really is the most important meal of the day in that it can set you up for success during the rest of the day. Include some protein in your morning meal to increase satiety and decrease mindless snacking later. Pressed for time? Try whole grain avocado toast. It sounds counterintuitive, but healthy fats help you burn more fat.
Up your iron intake
Iron helps carry oxygen to your muscles and cells, which help you burn more fat. In fact, diets rich in vitamins and nutrients can promote fat loss. For example vitamins D (found in dairy) and B (found in beans) boost metabolism. And according to the Journal of the American College of Nutrition, inadequate levels of vitamin c can impede fat loss.
Again, healthy fats promote weight and fat loss. Just enjoy them in moderation. They offer a range of vitamins and nutrients and help you feel full. The best nuts to snack on for weight loss are pistachios, walnuts and almonds. Drop single serve sizes in your gym bag or purse to resist the siren call of donuts in the break room.
Alternate periods of intense exercise with rest or lower intensity. HIIT or high intensity interval training burns more fat than steady state exercise. Try this – run up one flight of stairs and walk up the next.
Get a good night’s sleep
You need adequate rest to boost fat loss. Aim for 7 to 8 hours nightly. Trouble sleeping? Wind down with some gentle stretches, turn down the temp in your room and eliminate all sources of light.
Dehydration makes you feel sluggish and can slow metabolism. It may also lead to overeating. Always have water on hand for sipping. When you need a boost, have coffee or green tea. The caffeine in coffee and antioxidants like catechins in tea boost fat loss.
Don’t forget fiber
Increase your fiber intake to decrease fat. Your digestive system will work more efficiently and you will feel fuller, longer. There are lots of good sources among beans, greens and fruit.
Skip the chips and reach for something with protein and carbs. Good choices include an ounce of cheese along with a few nuts or a tablespoon of cashew butter with apples or celery.
The American Association of Nurse Anesthetists reported that people with messy or cluttered homes are significantly more likely to be obese or overweight. Burning more fat could be as simple as finally getting things organized in your kitchen and around your home.
You don’t have to live at the gym to burn more fat. Make small changes to your daily diet and activities and see the results in a svelte new you.