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Lifestyle Changes to Burn Fat

Lifestyle Changes to Burn Fat

Changing your lifestyle is one of the best ways to burn fat, and there are dozens of small changes that you can make that will make a big difference over time with the amount of weight that you lose. Just avoiding soda for example can save you several pounds of weight gain every year, and it will also save your hours of exercise.

Making small changes in your habits is one of the best ways to lose weight, and although this can be difficult the results can be very rewarding, especially if you stick with them. If you find that you have been struggling with weight gain, try some of these lifestyle and habit changes that can help you burn more fat and maintain a healthy weight, and see how they work for you. If you notice results, try implementing the changes more frequently.

Change #1 - Eat breakfast

Eating breakfast may be one of the easiest lifestyle changes that you can start implementing right away to help you burn fat. Several studies have proven the effectiveness of eating breakfast to lose weight, and there are several reasons why breakfast can help you lose weight.

By eating in the morning you are giving your body energy when it needs it the most, and you will be less likely to overeat at later meals in the deal due to a calorie deficit or low blood sugar. A healthy breakfast will have protein and healthy fat, both of which break down more slowly and provide a steady source of energy. Several studies have found that people who lose more weight over a long period of time tend to eat breakfast much more often than those who don't eat it, and it really does make a huge difference.

The problem is that skipping breakfast seems to be innocent but it actually results in issues with eating later in the day. Many people who skip breakfast end up nibbling on snacks that end up being much higher in calories than even the unhealthiest breakfasts. They also often end up eating high calorie lunch and dinners to make up for their calorie deficit. You are less likely to overeat when you supply yourself with a steady source of high quality calories throughout the day rather than going through periods of food deprivation.

A lot of people struggle with eating breakfast as soon as they wake up because they might not be hungry, which is one caveat. But, you can get around this issue by waiting until you start to get hungry, which may not be until a few hours after you wake up. Time your breakfast for the moment you start feeling hungry after you wake up and you'll be surprised at how much weight you really can lose with something that seems so simple.

Change #2 - Drink more unsweetened or no calorie beverages

Replacing as many drinks in your diet as you can with unsweetened or no calorie beverages like water, coffee, and unsweetened tea can make a major difference in how much weight that you lose over time. Just one can of soda can have anywhere from 120 to 150 calories or more, and several grams of sugar, and if you drink one can per day it can add over 1000 empty calories to your diet per week.

However, most people don't just stop at one can of soda and end up drinking two or more per day, and so the effect is even worse. Several studies have tied high fructose corn syrup consumption to a wide range of different health problems including a higher body weight, obesity, cardiovascular problems and more.

Thankfully there are several beverages and sodas that have now been flavored with Stevia that you can try in replacement of traditional sugar or high fructose corn syrup sweetened beverages. In general, you should try to drink as much water as you can and just replace most of your juice and soda consumption with water.

You'll find that water works much better to hydrate you than anything that is loaded with soda or corn syrup and that it will also help you avoid overeating at later meals. Drinks with sugar can give you a burst of energy followed by a crash because of the high sugar content, and they can even affect your appetite and cause you to eat more during your meals, while water won't have this effect. Water is also much more convenient and available everywhere.

Change #3 - Try High Intensity Interval Training exercises

Your regular exercises probably aren't giving you the weight loss results that you want, most likely because it is very easy to adopt the wrong approach when it comes to exercising for the purpose of burning fat. Many people mistakenly believe that they should jog or perform some type of aerobic exercise at a moderate pace for a long period of time in order to burn fat, but this is not necessarily true.

Although some people with certain metabolisms may see weight loss with this method of exercising, a lot of people won't, and a lot people struggle with weight loss when they work out for long periods of time. You would think the opposite would be true; that working out for extended periods of time would make it easier to burn fat, but the truth is that working out in short bursts of exercise is far more effective at long term weight loss.

There are several ways that you can do this, but a main method that you should try is high intensity interval training, or HIIT. This involves working out in short bursts with as many reps as you can or exercising at maximum speed, such as sprinting, rowing, running up or down stairs, doing pushups or abdominal exercises, or pretty much any other workout that is safe to do in short fast bursts.

The results of this type of workout are that your body will produce more HGH over the next 24-48 hours, and it can also be very effective at spot reducing fat in the belly and other parts of the body where it is hard to lose weight.

So, try these three lifestyle changes and see how effective they can be for helping you lose more weight; they won't take you much time to implement and the results can be substantial if you stick with them.

About the author

Dr. Constance Odom, MD

7 min read