You can boost your weight loss or healthy eating goals throughout the day without too much effort and by introducing some simple daily rituals. And they start when you go up and go through to when you go to bed. It’s a case of boosting your metabolism so you burn more fat. Here’s how:
One of the best ways to burn more fat is to start your day off with a nice cup of coffee. The caffeine in a cup of coffee helps to stimulate your central nervous system, which means that your metabolism will act much faster for the rest of the day. Importantly, try to keep this to one cup a day because some of the effects of caffeine over use can be problematic.
2. Whole Grain Breakfast
Skipping breakfast is one of the worst things you can do when trying to burn fat. In order for your metabolism to be fast you need to be eating regularly throughout the day, and one of the healthiest ways is to begin your day is with a whole grain breakfast. Whole grains are full of all of the dietary requirements like fiber and complex carbs, so make sure you begin the day correctly.
3. Afternoon Water
Even if you have a sedentary office job you can still work towards burning fat by drinking plenty of water throughout the day. A recent study has shown that people drink much more water in the morning than in the afternoon, but to get your metabolism running as well as it can you need to be drinking between 8 and 12 glasses every day. Space them evenly for the best effects.
4. High Protein Lunch
A generally clean diet can work wonders for your body, but the high-protein diet can take you to that next level. High-protein foods take more work for the body to digest, which means that your metabolism works harder, which in turn burns more calories! Something like a chicken salad with kale is perfect for lunchtime.
5. Midday Walk
Try to be more proactive during your lunch break by taking a nice midday walk. Not only can a walk help to digest your lunch but it can also help you to burn fat. Sitting down for just an hour can reduce your fat burning enzymes by up to 90%, so getting up for a little walk during the day can make a whole lot of difference.
6. Spice It up
There are a surprising number of spices out there that can really boost your metabolism. The compound that gives jalapeño peppers their kick is also known for boosting metabolism and even curbing hunger cravings, but if you're not a fan of heat then more mild spices like cinnamon and ginger can have the same effect.
7. HIIT Training
Though most forms of exercise will help with fat burning, the most effective type you can do is high intensity interval training. It can burn 13 calories a minute and double the rate of a person's metabolism for 30 minutes afterwards. My advice would be to discover a healthy mixture of strength training and cardio for best results.
8. An Evening Wind down
It has been proven that stress can slow down your metabolism, so a good way to unwind from the day is to have a little yoga session. If yoga isn't your thing then you can also consider other relaxing practices such as a long bubble bath or a spot of quiet meditation.
9. Good Sleep
Multiple studies show that weight loss can be linked with getting a good night’s sleep. Getting the recommended amount of sleep, which is 7 to 8 hours, is a vital part of an exercise and weight loss regime, as if you have a bad time sleeping you are likely to not lose much weight.
Making a habit of these is not only good for when you are losing weight but they are also good general practice for weight maintenance and general healthy living. Have you got good habits to boost and control your metabolism?