Spring is here and Summer isn’t too far behind, and if you’re like most of us who’ve let quarantine get the best of them this year, then it’s time to ditch the cooped-up lifestyle.
While getting lean and mean starts in the gym, the magic happens when you make it a 24/7 mindset. According to Accreditied Sports Dietitian and Amazonia’s Head Nutritionist, Tara Kaff, there are factors that come into play when you want to get cut and stay that way.
So whether you’re looking to improve your overall health and fitness or simply get in better shape, here are some quick, healthy habits you can incorporate into your day that can make a big difference and take your fat burning to the next level:
1. Intermittent Fasting
Intermittent fasting is a popular eating trend that involves alternating cycles of fasting and eating with different eating windows. Studies have shown this can lead to fat loss, overall weight loss, improved metabolism and other benefits. There are a few different intermittent fasting methods. Some include only eating on certain days of the week, whereas others restrict eating hours to specific times in the day. The most well-known methods are 16/8 (eat for 8 hours of the day and fast for 16), eat-stop-eat (including fasts of 24 hours during the week) and the 5:2 diet (2 days of the week are spent on reduced calories, about 500-600 per day). Find an eating window that fits with your schedule and lifestyle and experiment to see what works best for you.
2. Sleep More
That’s right, getting that extra hour of sleep could help burn fat and prevent weight gain. Lack of sleep may also be linked to hunger hormones and increased appetite. We’re all different when it comes to the amount of sleep we require, but sticking to 7-8 hours per night is a great place to start. Getting into a regular sleep schedule, limiting caffeine in the afternoon, and putting away electronic devices before bed are three easy ways to achieve a healthy sleep cycle.
3. Resistance & Weight Training
Adding weight training into your routine can lead to more calories burned at an increased rate for a longer period. In fact, there are reports of resting metabolism staying elevated for up to 38 hours after weight training. More muscle means a higher basal metabolic rate, which is the number of calories your body burns at rest to perform vital functions. The more muscle you have, the higher the rate, resulting in more calories burned even when you’re not working out.
Strength training can also assist the body’s insulin sensitivity. This means the body will use carbohydrates and nutrients selectively to repair damaged muscle cells, instead of storing them as fat cells. Weight training also allows you to reshape your body composition. If you have been lifting heavy weights and building lean muscle tissue, this generally gives you a more defined look.
4. HIIT
High-intensity interval training (HIIT) is quick, intense bursts of activity with short recovery periods that keep your heart rate raised for a chosen amount of time. There have been multiple studies showing that HIIT can be incredibly effective at ramping up fat burning and promoting weight loss. Simple HIIT workouts include alternating between sprinting and walking for short periods, or including bodyweight exercises such as burpees, push-ups or squats into your workout.
5. Eat More Protein
Proteins are an essential macronutrient that help build and repair muscle, support normal blood sugar levels and provide a sustainable source of energy. It’s easier than you might think to incorporate extra protein into your diet. Adding a good, high-quality protein powder will keep you satiated and fuller for longer, therefore reduce snacking and unwanted hunger cravings. Such as the RawFIT Thermo Burn Protein, this thermogenic and metabolic-boosting plant-based protein is specially formulated with ingredients to help control appetite and promote fat loss. Packed wit
