#1 Drink water before every meal
Keep it a habit to down a tall glass of water before your meals so that you will get full faster while you nibble on your food. Eating food on an empty stomach might cause you to overindulge as your body is in a state of hunger.
#2 Drink black coffee or tea daily
Cancelled sugar from your caffeinated beverages? Great! Now try having your black brews without milk. That puts your cup of Joe or tea to almost zero calories with the added benefit of revving up your metabolism for even more fat loss!
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#3 Have breakfast every morning
Eat a heavy and filling breakfast with servings of carbohydrates, protein and fat. A wholemeal toast with mashed avocado and boiled egg makes a perfect option! Having a proper breakfast will satiate you which prevents overeating for the rest of the day. The complex carbohydrates, protein and fat help aid fat burning as well as your body works harder to digest these nutritious foods.
#4 Invest in protein shakes for snack time
If you’re always in a rut deciding on a nutritious snack, why not have a smoothie that delivers you with a burst of energy? In addition to the fat burning properties of protein, they’re really yummy and filling too!
#5 Eat more probiotics
A study conducted by researchers from the Department of Cardiology in China found out that consuming probiotics can promote weight loss and reduce your body mass index. Participants who ingested various kinds of probiotics over an 8-week period had added weight loss! Examples of foods with probiotics are yoghurt, miso, tempeh, kimchi and pickles.
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#6 Have a light dinner
Having a heavy dinner should be avoided because all those calories won’t get the chance to be burnt late at night. Lugging yourself to bed with a full stomach will only increase the chances of your body storing your dinner calories as extra fat.
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In order to succeed in a diet that is sustainable, you have to set cheat days for yourself. The food that you have during your diet might lower your body’s metabolism, creating a fat loss plateau. So supply your body with a moderate amount of calories on cheat days in order to rev up your metabolism once again, ensuring that your body continues to burn fat.
#8 Cut out sugar
In addition to providing you empty calories, sugar is also very addictive. It’s much better if you try to avoid sugar altogether. Having just a little bit of sugar cause an insulin spike in your bloodstream just before a sudden crash, leading you to reach out for more snacks that are high in sugar and carbohydrates.
#9 Do more HIIT workouts
High Intensity Interval Training requires you to expend a lot of energy for a moderate amount of time, followed by a short resting period. Because HIIT workouts tend to be harder, they last for only about 20-30 minutes. The best part is that it helps you to continue burning calories even after the workout has ended!
#10 Lift weights
Doing simple weighted exercises such as squats, lunges and deadlifts target your biggest muscle groups to give you toned muscles for a more shapely figure. The presence of muscles is crucial for optimum fat loss because it is way more efficient at burning fat, even during resting periods!
#11 Get lots of sleep
This is very important! You need to get at least 7-8 hours of sleep every night. Going to bed early also prevents the likelihood of late night binges. If you run low on sleep every other day, your body will inevitably try to compensate for the lack of energy by packing in on high-calorie foods and beverages.
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#12 Start each day with a workout
Make it a point to get your heart rate up for at least 10 minutes after you wake up. Do a few pushups, squats and crunches while waiting for your coffee to heat up. It’s even better if you wake up earlier for a morning jog. Working out on an empty stomach as soon as you wake up will definitely burn more calories. Plus, it kickstarts your metabolism for the rest of the day!
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Uncalled times of stress sometimes calls for huge tubs of ice cream and endless bags of chips. Find a healthier solution for you to expend your stress so that you can stay calm and unnerved in times of distress. Keep chamomile tea bags in your closet or a lavender-scented essential oil in your purse to help you relax. Or, simply just release your stress at your BodyCombat classes!
This article was first published on Shape.