10 daily habits that could help in your fat loss journey
Who doesn’t want to become a fat burning machine and lose fat in an instant? Getting your metabolism in tip-top shape will help your body burn more calories naturally throughout the day, making it easier to lose weight. Here we give you 10 rules and habits to follow daily which will go a long way in building the best body and churning the fat out faster.
1) Get outdoor:
Wake up and face the sun! Yes you heard us right. Getting exposure to the sun and the cool morning breeze will not only help you wake up, but may help keep you slim. Happily, bright light sets your body clock, a key player in regulating every system of your body, including a speedy—or sluggish—metabolism.
2) Turn up the intensity:
And while you are out in the sun, do a vigorous morning workout. This will help you burn more calories all day long. If you’re going to the gym, you might as well get as much out of it as you can, right? Research has shown that a vigorous workout can help you burn almost 200 calories more in the 14 hours after the session. In case, you don’t have time for a lengthy workout, alternate 60 seconds of fast running, biking, or on the elliptical with a 60 second rest period, and repeat for 25 minutes. This high intensity interval training (HIIT) will burn more calories than your regular workout.
3) Add protein to your breakfast:
Rule number 3. When you are hungry, think protein. Not just for your lunch and dinner, but for your breakfast too. If your breakfast contains empty calories doughnut and bagel with cream cheese or a muffin and coffee, you may want to make a switch to healthier options like eggs. When overweight young adult women ate a higher protein breakfast, they had better glycemic control throughout the entire day, reports research in the European Journal of Clinical Nutrition. Go for eggs and Greek yogurt, which are both protein powerhouses.
4) Switch from fruit juices to tea:
In case you think fruit juice is the way to go for your breakfast, think again.Fruit juice usually contains lot of sugar which will add up too many calories and will upset your fat loss journey. Also when you are squeezing your fruits into a juicers, you usually end up losing all the fiber from the fruit. So instead of overloading on juices, switch to tea. And what’s better if you can go for a black tea, minus the sugar and milk, or a green tea works best in your fat loss journey.
5) Stand while you take the call:
Skip taking a seat and get on your feet! Young adults who did work while sitting versus standing burned more calories. At rest, they burned 1.02 calories per minute, compared to 1.36 calories per minute while standing. To put that into perspective, an hour of on-your-feet phone calls burns 82 calories versus 61 sitting. Sure, it doesn’t sound like much, but added up over the course of the day, it matters.
6) Skip the diet soda; drink more water:
Forget what the companies have to say, but drinking artificially sweetened beverages affect your body negatively and have a reverse effect on your metabolism. Diet drinks have been linked with weight gain and metabolic syndrome, a cluster of risk factors that increase heart disease and diabetes risk, including high blood sugar and increased belly fat.
7) Nibble on chocolate:
That’s not license to maul the candy bowl on your coworker’s desk, but it won’t hurt to grab a couple of squares of good-quality dark chocolate.
8) Have a laugh:
Boost your metabolism (and your mood) by laughing with a coworker or friend or your spouse. Find that hilarious colleague of yours to walk out the door with or call up your pal who makes you chuckle. Laughing is like a workout—as few as 10 minutes of giggles helps you burn 10 to 20% more calories than when you’re stone-faced. That’s enough to torch 10 to 40 calories. It may not sound like a lot, but think about what you get out of it: Research also shows that laughing can help keep your heart healthy.
9) Bust stress: Leave the worries behind:
Do whatever distress you. Take your pick from a good book, a celeb magazine, sex, watching a three-minute clip of dogs being cute, savasana on your floor, a walk on the park or exercise- just do it. According to 2014 research, women who were more stressed had a slower metabolism and burned less fat after eating compared to those who were stress-free—a difference of about 100 calories. So be it a walk in the park or getting your manicure done or that pending back message, just go for it.
Wind down so you can sleep better and improve your metabolism: Your might have a lot of things to do, but remember to prep your body and mind for bed. That’s because skimping on sleep makes a mess of your metabolism. Adults who slept for eight hours had healthier metabolisms, fewer cravings for sweet and salty fare, and less hunger compared to those who shorted their sleep less than five hours. Before heading to bed, switch off your electronic devices, including your TV and mobile calm yourself down and let your body go.