Fat Loss Tips: Three Healthy Habits to Lose Weight

Fat Loss Tips: Three Healthy Habits to Lose Weight. (Image Source: Shutterstock)

Fat Loss Diet: Eat a Balanced Meal Every Meal

Eating a well-rounded meal every time you eat is a perfect way to begin your health and fat loss journey. Luckily, there are many ways to do so. You want to eat a mix of lean protein, vegetables, complex carbs, and good fats every time you eat a full meal.

Balanced Meals & Healthy Snacks — SeattleChildrens

Protein Sources

Top 10 Protein Sources — PsycheTruth

Fat Sources

  • Avocado
  • Nuts and seeds
  • Coconut oil
  • Olive oil
  • Avocado oil
  • Fatty fish like salmon
  • Butter
Introducing Healthy Fats to Your Diet — Michigan Medicine

Complex Carbohydrate Sources

  • Whole grain bread
  • Brown rice
  • Legumes: black beans, lentils
  • Sweet potatoes
  • Quinoa
  • Barley
Top 10 Complex Carbs — Aesthetic Academy

Vegetable Sources

  • Spinach
  • Asparagus
  • Green beans
  • Kale
  • Tomatoes
  • Brussels sprouts
  • Artichokes
  • Cabbage
  • Dark green lettuce

Change Your Morning Habits

I’ve worked with clients before that really needed to stop drinking so much coffee. They would consume so much caffeine in the morning that their appetite would be gone. Consequently, they wouldn’t eat until 1 pm or so in the afternoon. Then they would get a surge of energy and crash by 3 or 4. It’s a very common story, but it’s important to make sure your body stays high in energy all day while maintaining a sense of clarity. It all starts with establishing a few healthy habits in the morning.

Drink Water Right When You Wake Up

Drinking at least two 8 oz glasses of water right when you wake up actually speeds up your metabolism a bit — studies show by almost 30%. That’s an easy habit to establish that will enhance your fat loss efforts.

Drinking Water On An Empty Stomach Immediately After Waking Up — BEST HEALTH Answers

Try to Exercise First Thing in the Morning

Many studies show that exercising after waking up can improve weight management in a few areas.

Morning Exercise = Mental Health — Kram Gallery
  • Establishes a routine: It takes about 60 days to establish habits and a routine; after that, you’ll be a morning workout pro!
  • Improves mood: During exercise, your body releases “feel good” hormones, allowing you to start the day happy and energized.
  • Improves sleep: Exercise, in general, is shown to improve sleep overall, but studies have shown that people who work out first thing fall into a deeper, more restful sleep at night.
  • Lowers blood pressure: Studies have shown that working out in the morning lowers your blood pressure by 10% and that lower blood pressure continues throughout the rest of your day.
  • Improves blood sugar control: Studies have shown that working out first thing also levels out your blood sugar for the rest of the day.

Pack Your Lunch

This is my absolute favorite habit to teach to my clients. You don’t realize how much you truly eat when you just run down the street for a bite to eat at lunchtime. You usually choose what’s most convenient, and that isn’t always the healthiest option. When you eat out more than once a week, you are actually consuming more hidden calories than you realize, and in order to lose weight, you can’t be consuming calories you don’t know about.

Fat Loss Tips for Working Out

Just like your nutrition is tailored to your fat loss goal, your workout needs to be developed with the same strategy in mind.

High-Intensity Interval Training Burns Fat and Tones Muscles (Image Source: Shutterstock)



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