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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

7 Things to Do When You Wake Up to Melt Fat

Start your day off on the right foot with these habits.

Ferozan Mast
By Ferozan MastAug 24, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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Ferozan Mast
By Ferozan MastAug 24, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Is your morning routine conducive to health and wellness? “Beginning your day with a morning routine can have a profound impact on your physical and mental health,” Joanne Sotelo, MD, tells Baylor Scott & White Health. “A well-structured routine can help you feel more energized, focused, and ready to tackle the day ahead with a clear mind.” Good habits not only make your mornings better, but they can affect the rest of your day. Here are seven things to do every morning to help melt fat, lose weight, get fit, and be happy.

Go For a Brisk Walk

Middle aged caucasian man walking his border collie dog on a winter beachShutterstock

Starting the day with a brisk walk is beneficial for both physical and mental health. “After a full night’s sleep, walking helps jump-start your metabolism, allowing you to burn calories at a faster rate,” Nick Parkinson, M.Ed., AT, ATC, TSAC-F, tells Henry Ford Health. “Along with a healthy diet, walking can help manage weight. Even if you only have time for a 10-minute walk each morning, you’ll have up to 70 minutes of exercise by the end of the week.”

Pack Your Lunch

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

Take a few minutes every morning to pack a healthy lunch for yourself. “When you’re hungry and your blood sugar drops, you’re more inclined to eat whatever you can get the fastest,” according to Corewell Health. “This is why some of us settle for the closest fast food joint with unhealthy options. Meal planning eliminates this issue when you have a balanced meal at your fingertips, filled with nutrient-dense food prepped and ready to go!”

Work Out

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

If exercise is the first thing you do every morning, you’re more likely to do it every day without anything getting in the way. “It’s easy to put off self-care and to say, ‘I’ll just let my exercise go today because I’m too busy and something has to go,’” Ross Andersen, a professor of exercise physiology, medicine and nutrition at McGill University in Montreal, tells NBC News. “Our metabolism doesn’t just return to baseline after a tough workout. It remains a little higher. If people are walking around most of the day with a higher metabolic rate, it’s a good thing.”

Eat a Good Breakfast

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

Eating a protein-packed breakfast can help you stay on track for the rest of the day. “Eating a diet that’s rich in protein is important for your muscle health,” Allegra Picano, RDN, tells Henry Ford Health. “And the more muscle mass you build, the faster your metabolism is and the easier it is to maintain a healthy weight. After a high-protein breakfast, your blood sugar can remain low for up to four hours. Getting enough of it in your breakfast may help you eat more healthfully the rest of the day.”

Enjoy the Sunshine

Woman sits with her back in the field and admires the sunset in the mountainsShutterstock

Research shows exposure to early morning light can impact BMI. “The earlier this light exposure occurred during the day, the lower individuals’ body mass index,” says Kathryn Reid, research associate professor of neurology at Northwestern University Feinberg School of Medicine. “The later the hour of moderately bright light exposure, the higher a person’s BMI.”

“Light is the most potent agent to synchronize your internal body clock that regulates circadian rhythms, which in turn also regulates energy balance,” saysPhyllis C. Zee, MD. “The message is that you should get more bright light between 8 a.m. and noon.”

Morning Coffee

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Morning tea or coffee could help with fat-burning. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Picano tells Henry Ford Health. “One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI and 28% more reduction in body fat.”

RELATED: The Healthiest and Unhealthiest Ways to Cook Your Eggs

Try Meditation

Man Meditating Doing Yoga By Lake And Mountains At SunsetShutterstock

Stress and weight gain are linked, so anything you do to manage stress will help with weight loss and overall health. “A structured morning routine can help you start your day with a clear mind,” Dr. Sotelo says. “Taking just a few minutes to meditate, stretch, or practice mindfulness can help you focus and reduce stress.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

7 Things to Do When You Wake Up to Melt Fat

Beautiful Asian woman relaxing at home on pillow bed in bedroom candid smiling portrait. Natural beauty healthy skin model face.
Shutterstock
Ferozan Mast
By Ferozan MastAug 24, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Is your morning routine conducive to health and wellness? “Beginning your day with a morning routine can have a profound impact on your physical and mental health,” Joanne Sotelo, MD, tells Baylor Scott & White Health. “A well-structured routine can help you feel more energized, focused, and ready to tackle the day ahead with a clear mind.” Good habits not only make your mornings better, but they can affect the rest of your day. Here are seven things to do every morning to help melt fat, lose weight, get fit, and be happy.

Go For a Brisk Walk

Middle aged caucasian man walking his border collie dog on a winter beachShutterstock

Starting the day with a brisk walk is beneficial for both physical and mental health. “After a full night’s sleep, walking helps jump-start your metabolism, allowing you to burn calories at a faster rate,” Nick Parkinson, M.Ed., AT, ATC, TSAC-F, tells Henry Ford Health. “Along with a healthy diet, walking can help manage weight. Even if you only have time for a 10-minute walk each morning, you’ll have up to 70 minutes of exercise by the end of the week.”

Pack Your Lunch

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

Take a few minutes every morning to pack a healthy lunch for yourself. “When you’re hungry and your blood sugar drops, you’re more inclined to eat whatever you can get the fastest,” according to Corewell Health. “This is why some of us settle for the closest fast food joint with unhealthy options. Meal planning eliminates this issue when you have a balanced meal at your fingertips, filled with nutrient-dense food prepped and ready to go!”

Work Out

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

If exercise is the first thing you do every morning, you’re more likely to do it every day without anything getting in the way. “It’s easy to put off self-care and to say, ‘I’ll just let my exercise go today because I’m too busy and something has to go,’” Ross Andersen, a professor of exercise physiology, medicine and nutrition at McGill University in Montreal, tells NBC News. “Our metabolism doesn’t just return to baseline after a tough workout. It remains a little higher. If people are walking around most of the day with a higher metabolic rate, it’s a good thing.”

Eat a Good Breakfast

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

Eating a protein-packed breakfast can help you stay on track for the rest of the day. “Eating a diet that’s rich in protein is important for your muscle health,” Allegra Picano, RDN, tells Henry Ford Health. “And the more muscle mass you build, the faster your metabolism is and the easier it is to maintain a healthy weight. After a high-protein breakfast, your blood sugar can remain low for up to four hours. Getting enough of it in your breakfast may help you eat more healthfully the rest of the day.”

Enjoy the Sunshine

Woman sits with her back in the field and admires the sunset in the mountainsShutterstock

Research shows exposure to early morning light can impact BMI. “The earlier this light exposure occurred during the day, the lower individuals’ body mass index,” says Kathryn Reid, research associate professor of neurology at Northwestern University Feinberg School of Medicine. “The later the hour of moderately bright light exposure, the higher a person’s BMI.”

“Light is the most potent agent to synchronize your internal body clock that regulates circadian rhythms, which in turn also regulates energy balance,” saysPhyllis C. Zee, MD. “The message is that you should get more bright light between 8 a.m. and noon.”

Morning Coffee

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Morning tea or coffee could help with fat-burning. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Picano tells Henry Ford Health. “One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI and 28% more reduction in body fat.”

RELATED: The Healthiest and Unhealthiest Ways to Cook Your Eggs

Try Meditation

Man Meditating Doing Yoga By Lake And Mountains At SunsetShutterstock

Stress and weight gain are linked, so anything you do to manage stress will help with weight loss and overall health. “A structured morning routine can help you start your day with a clear mind,” Dr. Sotelo says. “Taking just a few minutes to meditate, stretch, or practice mindfulness can help you focus and reduce stress.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Things You Should Do to Boost Fat Burning

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Leah Groth
By Leah GrothOct 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight and burn fat? Cutting calories and exercising more are general approaches to getting in shape, but there are specific things you can do to maximize fat burn and lose weight faster. Body Network consulted two top diet and fitness experts to offer some tips on key things you should do to boost fat burning.

Lift Weights

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Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, recommends incorporating strength training, “especially heavy weights,” she says. “The more muscle you have on your body, the more calories you burn and the more results you will see. Bonus: Lift heavier weights and see quicker and better results!

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Do Cardio (Almost) Every Day

Certified Santa Monica personal trainerJason Kozma, aka Mr. America and Mr. Muscle Beach, a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training, recommends doing cardio almost every day.

“Every pound of body fat contains 3500 stored calories. If you want to lose 1 pound of body fat a week, you have to have at least a caloric deficit of 500 calories per day. If you want to lose more, then you have to do more,” he says. “You would be surprised at how many people think that they can alter their diet and lose weight without adding additional cardiovascular exercise. It’s simply not possible to create enough of a caloric deficit by changing your caloric intake in order to burn fat at any sort of significant rate.”

Switch to Steady State Cardio

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

Kozma also recommends switching from cardio to steady state cardio, an aerobic exercise that involves maintaining a consistent pace for an extended period of time. “I personally prefer steady state cardio in the fat-burning zone to preferentially burn body fat rather than muscle tissue,” he says. Haley agrees, recommending workouts like swimming, walking, jogging, and cycling.

RELATED: 15 Foods Experts Say You Should Stop Eating Today

Eat More Protein

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Haley recommends amping up your protein intake. “It takes more energy for your body to digest protein than it does for fats or carbs, which means you burn more calories when you eat protein,” she says. “It also helps reduce appetite and prevent muscle loss during fat loss,” adds Kozma. “Protein supports muscle growth, keeps you fuller longer, and helps prevent overeating.”

Sleep More

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

The more you sleep, the more fat you can burn, says Haley. “Although often overlooked, sleep can make or break your fat-burning efforts. When you're sleep-deprived, your body produces more cortisol, a hormone that encourages fat storage, particularly around the belly,” she explains.

“Lack of sleep can disrupt hormones that control hunger (ghrelin and leptin), leading to increased cravings and overeating. Poor sleep can also negatively impact insulin sensitivity and increase cortisol production which increases fat storage,” adds Kozma. “You would be astonished at how many people have no idea about this and are chronically under-sleeping and unknowingly sabotaging their fat loss and exercise efforts.”

Get More Incidental Exercise

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“Too often I hear from people, ‘I’m working out, but I’m not seeing results.’ More often than not, I also hear that they do their workout but don’t move their bodies nearly enough for the rest of the day. Consistent daily movement (like walking, taking the stairs, doing laundry, cleaning your house) will keep your body burning fat throughout the rest of the day,” says Haley.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Incorporate More Healthy Fats

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Eat fats to burn fat, says Kozma. “Healthy fats, such as those from avocados, nuts, and olive oil, can help control hunger and improve the body’s ability to burn fat. Omega-3 fatty acids, in particular, improve fat metabolism,” he explains. “Eating healthy fats helps with nutrient absorption, reduces inflammation, and supports long-term fat loss by promoting a feeling of fullness.” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

5 Little-Known Tips for Burning Belly Fat

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Leah Groth
By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to burn fat without having to make major changes to your life? According to experts, there are a few simple things you can do to majorly amplify fat loss. Mike Diamonds, MD, founder of Sculpt by Science, is social media famous for sharing helpful hacks on how to get into shape and lose weight. In a recent clip, he reveals some little-known tips for burning belly fat. “These are five fat loss cheat codes. I wish I knew when I started,” he says at the start of the YouTube Shorts clip. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, to weigh in.

Walk for Cardio

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“Number one, walking should be your main form of cardio,” says Diamonds, citing research that has shown that it burns the most fat. “I’m not sure it actually burns the most fat, but low to moderate intensity cardio is great, especially for beginners,” says Collingood. “Walking is simple—it doesn't take any equipment other than a good pair of shoes,” she adds. It can also be social. “Meet friends or family or take the dog with you for a nice brisk walk.”

RELATED:5 Best Exercises for “Bra Bulge” After 50

High Protein Diet

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Next, “the formula to being able to build muscle and lose fat is a high protein diet,” claims Diamonds. “30 to 50 grams per meal multiplied by a caloric deficit and weightlifting.” Collingwood agrees that you “definitely want protein to maintain and build muscle,” adding that it also keeps you satisfied.

Seven to Eight Hours of Sleep

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“Three, sleep a minimum of seven to eight hours,” says Diamonds. “Sleeping any less will feel like playing Call of Duty or FIFA in hard mode.” Collingwood agrees that sleep is “absolutely necessary,” recommending 7 to 9 hours “to recover the body and help with hormone regulation.”

Morning Workouts and Exercise in Afternoon

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“Train in the morning and eat in the afternoon. Myself and my clients find the most productive formula is to train in the morning and then break your fast after midday,” claims Diamonds. “Morning is great for training but if you wait several hours to eat you are leaving yourself open to poor recovery,” notes Collingwood. “It is better to eat something within an hour after training, especially if training is intense or long.”

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

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And his last tip, “track your diet for one day and then eat the same food every day for a week. This will make your journey so much easier,” he says. “Tracking what you eat can be very eye opening, but it’s not necessary to eat the same thing every day,” says Collingwood. “Variety is better for the gut microbiome and to keep you from getting bored or feeling deprived.”

💪🔥Body Booster: In order to maximize belly fat, start by taking a look at your diet and making sure you are meeting the protein recommendations for your height, weight, and gender.

Nutrition & Diet

4 Secrets to Burning Belly Fat While You Sleep

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Leah Groth
By Leah GrothApr 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

It seems too good to be true, but you can actually burn belly fat while you sleep. Max Posternak, a fitness trainer and influencer who founded Gravity Transformation, regularly shares tips and tricks on how to blast fat and get into shape efficiently and effectively. In a recent viral video, he discusses a few things you can do to accelerate weight loss, even when you are resting. “Here are three extremely effective tips to burn more fat while sleeping,” he says at the start of the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in on his tips.

Make Sure You Are Getting Enough Iodine, Zinc, Selenium, and Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.Shutterstock

First, you want to “optimize your thyroid function mostly by making sure that you're getting enough iodine, zinc, selenium, and vitamin D,” says Posternak. “Make sure you're having iodine, salt for iodine, oysters for zinc, seafood for selenium and sunlight exposure, or a supplement for vitamin D.” How does this help? “Optimizing your thyroid function can increase your metabolism by up to a thousand calories a day.”

Build More Muscle

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Next tip? Build more muscle. “Not only does muscle mass require a lot of calories to maintain even while you sleep, but it also increases insulin sensitivity and depletes glycogen stores, which will help recycle carbohydrates rather than storing them as fat,” he says.

RELATED: 13 Strategies to Burn Body Fat Faster Than Ever Before, From a Champion Bodybuilder

Eat More Protein

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“And the third thing is to eat more protein, at least 0.7 grams of protein per pound of body weight,” says Posternak. “This is because protein has a high thermic effect. This means that the amount of energy it takes for your body to digest, process, and store protein is much higher when compared to other nutrients. Some studies estimate that between 15 to 30 percent of the calories taken in from protein are used right back up during the digestion process.”

Body Network’s Resident RDN Weighs In

Tara_Collingwood2Diet Diva/Facebook

Collingwood agrees that thyroid function is important when it comes to burning fat. However, “eating more of these nutrients isn’t going to necessarily make your thyroid work ‘better’ or burn more calories,” she says. A deficiency in the nutrients he mentions could affect thyroid function, but there are plenty of foods you can eat for these nutrients if you don’t enjoy oysters and seafood,” she adds.

Or, if you don’t like any foods with these nutrients, you can always take a multivitamin just as a catch-all to ensure daily intake. She completely agrees with his muscle-building suggestion. “The more muscle you have on your body, the more calories you burn 24 hours a day, even while you sleep! You also burn more working, exercising, and relaxing,” she notes. And, yes,” protein burns calories while digesting, keeps you full longer, and helps you preserve muscle while trying to lose weight,” she says.

RELATED: 5 Best Cardiovascular Exercises to Lose Body Fat

One More Tip: Move All Day

tara_collingwood6dietdivatara/Instagram

Collingwood offers another tip. “Increase your metabolism for the entire day by staying moving as much as possible,” she encourages. “Sitting all day long, which most of us do, significantly reduces metabolism. Try to go for a 3 to 5-minute walk every 60 to 90 minutes throughout your work day to keep that metabolism up!”

💪🔥Body Booster: If you want to burn more fat while sleeping amp up protein and build muscle while you are awake.

Nutrition & Diet

8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

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Christopher Roback
By Christopher RobackOct 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting your morning with the right routine can be a game-changer for both energy levels and fat loss, particularly around the belly. This isn’t about an intense workout or an extreme diet, but a few simple, strategic steps that set your body up for all-day fat burning and keep your metabolism revved. From hydration to brief activity bursts, these quick actions work together to improve digestion, control hunger, and sustain your energy—giving you everything you need to trim belly fat and feel great. Here’s a breakdown of an effective morning routine that will boost your energy and help melt away stubborn belly fat.

Start with a Glass of Ice Water

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Hydrate and Kickstart Metabolism

Drinking ice-cold water first thing in the morning not only rehydrates your body after sleep but also requires your body to work a bit harder to warm it up, subtly boosting your metabolism. Staying hydrated curbs unnecessary hunger and energizes your muscles, setting the stage for efficient fat-burning throughout the day.

Do the One Minute Morning Energizer

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Boost Energy with Just One Minute

This one-minute high-intensity routine wakes up your body and gives your metabolism an early boost. A quick series of high-knee marches or jumping jacks gets your heart rate up without the need for a full workout. Even this short burst of activity can improve circulation and alertness, ensuring you’re burning calories as you go about your day.

Get Natural Light Exposure

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Balance Hormones and Improve Mood

Natural light helps regulate your body’s circadian rhythm, which in turn balances hunger hormones and boosts mood. Step outside for a few minutes or open your windows to let in sunlight. The morning light exposure supports better sleep at night, which is essential for managing stress and reducing belly fat.

RELATED:7 Foods That Make Your Body Burn Fat More Efficiently

Have a Protein-Packed Breakfast

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Fuel Up to Reduce Mid-Morning Cravings

Eating a protein-rich breakfast helps control blood sugar levels and prevents the mid-morning energy slump. Options like eggs, Greek yogurt, or a protein smoothie are ideal for keeping you satisfied, reducing cravings, and maintaining steady energy, all of which are critical for trimming belly fat.

Add Freshly Brewed Tea

Young woman enjoying cup of coffee at morning, in her kitchen.Shutterstock

Activate Fat-Burning Compounds

Freshly brewed tea, especially green tea, contains catechins and other flavonoids that enhance fat burning and curb appetite. Unlike bottled versions, brewed tea retains most of these powerful compounds, making it a natural way to stimulate your metabolism and support belly fat loss.

Practice Deep Breathing Exercises

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Reduce Stress and Cortisol Levels

A few minutes of deep breathing helps manage stress, which can lower cortisol levels—a hormone linked to belly fat. Try inhaling deeply through your nose, holding briefly, then exhaling slowly. This practice helps clear your mind, lowers blood pressure, and prepares you for a productive, low-stress day.

Eat a Small Portion of High-Fiber Fruit

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Aid Digestion and Boost Satiety

Adding a high-fiber fruit like an apple or berries provides natural sweetness and supports digestion. Fiber promotes a feeling of fullness and regulates blood sugar, helping you resist unhealthy snacks later on. Plus, fiber-rich foods aid in reducing belly fat over time by keeping you satisfied longer.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

Stretch for Flexibility and Blood Flow

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Wake Up Muscles and Improve Mobility

Simple stretches, such as reaching for your toes or gently twisting your torso, get blood flowing to your muscles and improve flexibility. Stretching also alleviates stiffness, helping you feel more comfortable and energized, which makes it easier to stay active and burn calories throughout the day. By incorporating these simple morning habits, you’re setting up your body to burn fat more efficiently and keep energy levels steady. Each step works together to boost metabolism, manage hunger, and promote a healthy mindset, ultimately helping you reach your belly fat loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

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Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

Coach Reveals the Truth About Intermittent Fasting

McKenna Olsen mckennahenrie
Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Over the past few years, intermittent fasting has been one of the buzziest terms in weight loss. So, should you try it? McKenna Olsen is an influencer and health coach who recently lost 10 pounds. In a new social media post, she answers the question: Is intermittent fasting beneficial for weight loss? Here is her answer.

Why Intermittent Fasting Is Popular

“Firstly, it’s important to know WHY it’s a popular strategy,” she explains. “It’s not ‘magic’ by any means but it’s popular because it helps to put you in a calorie deficit,” she says. While time restricted eating “can be useful for those who tend to OVERconsume,” not everyone will benefit from it.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Cortisol Levels Are Higher in the Morning

Here is why. “Firstly, understand that our cortisol levels are highest in the AM,” she says, “so they are going to be exacerbated if we fast for extended periods.” Also, “if you are active in the morning, it just increases cortisol.” ⁣

Fasting Can Cause a More Rapid Decline in Hormones for Women

“Second, when it comes to hormones, women are MUCH different than men. We already deal with declining sex hormones as we age, so extreme levels of fasting CAN cause a more rapid decline. We also need to keep blood sugar levels more stable. If your body is under chronic stress, it’s going to produce more and more insulin which (based upon severity) can lead to cases like insulin resistance,” she says.

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Fasting Can Lead to Undereating During the Day

⁣”Not only can fasting be stressful, but also can lead to undereating during the day (especially if you have a busy life and ALREADY have a hard time eating enough), which leads to ultimately under recovering, especially for those who are active, too, which can cause a cascade of hormonal issues because exercise IS a stressor, so eating insufficient amounts due to extreme levels of fasting can wreck havoc on recovery,” she says.

It Can Also Make You More “Food Focused”

⁣”Lastly, fasting simply can make you more food focused, can sometimes cause hunger hormones to build leading you to overconsume when it does come meal time and for some, lead to an unhealthy relationship with food,” she says.

She Doesn’t Recommend It⁣

Overall, she doesn’t recommend it. “I know intermittent fasting has become a weight loss trend, but it’s mostly because it puts people in a caloric deficit to help control intake if you struggle with overeating,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Here Is What She Does Recommend⁣

“Working with so many women who have struggled with yo-yo dieting, I have found eating regular balanced meals, nourishing their bodies properly and regularly is more sustainable and healthier hormonally, for the long term,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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