We all know that one of the best ways to stay healthy is by maintaining a healthy weight. But sometimes, despite our best efforts, we find ourselves carrying a few extra pounds. If you’re looking to burn some fat and lose weight, there are a few tried-and-true methods that can help you reach your goals.
Eat Plenty of Protein and Fiber
Protein and fiber are two of the most filling nutrients, so including them in your diet can help you feel satisfied after meals and reduce cravings throughout the day. Make sure to include protein at every meal, and choose high-fiber foods like vegetables, legumes, and whole grains.
Avoid Sugary Drinks
Sugary drinks like soda, juice, and even sports drinks can add a lot of empty calories to your diet. One 12-ounce can of soda contains about 150 calories, and a 20-ounce bottle of sweetened tea has 240 calories—and those calories don’t fill you up the way solid food does. Cutting out sugary drinks is an easy way to slash calories without having to give up any of your favorite foods.
Get Enough Sleep
You might not think that sleep has anything to do with weight loss, but it does! Getting enough sleep helps regulate the hormones that control hunger and fullness. So, if you’re sleep-deprived, you may be more likely to reach for unhealthy snacks or larger portions at meals. Shoot for seven to eight hours of sleep every night.
When it comes to burning fat, it’s not all about working up a sweat at the gym—every little bit counts. Taking small breaks throughout the day to walk around or do some light stretching can make a big difference in your overall calorie burn. And when you have more energy, you’re more likely to engage in other healthy behaviors like cooking at home instead of ordering takeout or going for a brisk walk after dinner instead of vegging out on the couch.
Cut Back on Added Sugar.
Added sugar is hidden in all sorts of foods—from salad dressing to oatmeal—so it’s important to be label-savvy when you’re trying to cut back on this sneaky calorie source. When reading food labels, look out for terms like “syrup,” “sweetener,” “honey,” “sugar alcohol,” “molasses,” and “agave nectar.” Aim to consume no more than six teaspoons (24 grams) of added sugar per day—that’s about the amount in one can of soda.
Follow a Program
For those looking to lose weight, an at-home fat burning program can be an ideal way to reach their fitness goals. By breaking down weekly workouts into manageable chunks, and giving clear instructions on how to maximize the results of each workout, a fat burning program can make working out both convenient and effective. You can find these online, like those from Dr. Restivo.
If you want to burn fat and lose weight, there are a few methods that can help you achieve your goal— from watching what you eat and drink to getting enough sleep. Making small changes in your diet and lifestyle can have a big impact on your waistline over time! Try incorporating some or all of these tips into your routine and see how they work for you.