Top Morning Hacks for Burning Belly Fat
In this article, we’ll be discussing top morning hacks for burning belly fat. Does sleep play an important role? Are probiotics any help? Which workout should you perform? We’ll be talking about all of these and more. Sleep longer I know, we were supposed to talk about morning hacks. Who sleeps in the morning? Well sleep is related to weight gain. This includes belly fat. Sleep heals and prepares your body for the next day. In adequate sleep results in weight gain. Studies show that sleep deprivation is linked to increased appetite, especially increased cravings for high carbs and calorie-rich foods. In another study, it was found that women who slept less than 5 hours a night were at a greater risk of gaining weight than those who slept 7 hours or more. Hang on, there’s more! Sleep apnea is also associated with fat. This is a condition where your breathing stops during the night. Try to get at least 7 hours of sleep a night. Also, good sleep is a must. Instead of hitting snooze on your alarm again and again for those extra few minutes of sleep.
1. Take the stress away
You’re late for work and your boss is going to be mad. But because you woke up late, you’ll be in a rush. This increases your stress levels. Stress is related to belly fat gain. It triggers the adrenal gland to produce a hormone called cortisol. Studies suggest that high cortisol level scan increase your appetite, eventually leading to abdominal fat storage. Additionally, women with larger waists produce more cortisol in response to stress. As a result, they gain more fat around the middle. A bad morning can ruin your entire day. Plan your day the night before.
2. Start your day with water
When you finally wake up, don't just rush your body into hyperdrive. Before starting your routine, drink a glass of water or two. Your body is very dehydrated. Drinking water will not only hydrate your body, but will boost your metabolism. It does this by increasing the amount of calories your body burns. Drinking water is an easy way to increase weight loss. In a published study, it was found that drinking 500 ml of water can cause a 30% increase in your metabolic rate on average. Wait, there’s more! By drinking water first thing in the morning, you’re less likely to overeat at breakfast. This means that water can reduce your appetite. Research showed that adults who drank 500ml of water had a 13% reduction in the number of calories consumed at breakfast. Starting your morning with water, and staying hydrated throughout the day is a wonderful way to reduce belly fat. A hydration boost is absolutely necessary.
3. Drink green tea
Most of us feel fully awake only after drinking our morning coffee. It’s a must! For all you morning coffee folks, I know it can be tough. But try green tea instead of coffee! Green tea works wonders when it comes to losing belly fat. It contains antioxidants called catechins, which will help burn the fat. Green tea can also boost your metabolism, helping you shed those extra pounds. Green tea works even better in reducing waist size when it’s combined with regular exercise. Drink plain, unsweetened green tea. Not the Starbucks latte. It’s loaded with added sugar. You can have green tea before or after your workout.
4. Do a mini workout
Many of you might not have the time to hit the gym in the morning. If that’s the case, try doing a mini workout at home. Strengthening your core by doing different tab exercises is a great way to tone your muscles. It proves to be a good exercise for losing belly fat. Try adding cardio workouts a few times a week. They will help you lose belly fat as early as possible. For people with a tighter work schedule, High Intensity Interval Training (HIIT) is amazing for reducing waist size. Exercising in the morning also keeps blood sugar levels maintained through out the day. I’m not talking about anything difficult. Just basic aerobic exercises will do. Hang on, there’s more! Try doing your workout in natural sunlight. This way, you can ‘get some sun’. Studies have suggested that exposure to even moderate amounts of sun light can influence your weight. Next time, try squeezing a mini workout into your hectic mornings. Doing it in your backyard makes it even better.
5. Probiotic
Take a probiotic A healthy gut is a path to overall good health! Probiotics are ‘good’ bacteria found in foods that maintain your tummy health. These ‘good’ bacteria have many health benefits including weight management. A well balanced gut helps with belly fat reduction. In a study, it was found that women who took probiotics lost 50% more weight compared to those who did not. Remember to include probiotic-rich, fermented foods like yogurt and kefir in your breakfast. You can also take probiotic supplements to support fat burning.
6. Eat protein and fiber-rich breakfasts
If you’re late, you’re probably going to want to skip breakfast. Breakfast is considered the most important meal, as it sets you on course for the rest of the day. Skipping breakfast will make you snack more on sweet foods like candies. This will happen before your lunch, and might also force you to overeat later in the day. You might feel less hungry, but you’re actually eating way more calories this way. Both fiber and protein help satisfy your gutand cut cravings. This will allow you to lose weight. A study suggested that high protein breakfasts reduced post-meal cravings, and lead to loss of belly fat. You should try prepping your breakfast the night before. Make a batch of overnight oats. Keep some hard boiled eggs or fresh berriesin the fridge for an easy protein, fiber-rich breakfast. Eggs, oats, blackberries and nuts are great foods that burn belly fat Pack your lunch This is a big one. Plan ahead, pack your lunch and take it with you to work. This will save you from unhealthy food choices. If you go out for lunch, you may consume more than required. Taking your lunch with you will help you control your calorie intake throughout the day. Surprisingly, a study found that meal planning is linked to better food choices and decreased risk of obesity. Those who eat home cooked meals at least 5 times a week are almost 30% less likely to be over weight than those who eat them only 3 times a week. It's always better to prepare your meal from scratch! Walk or bike to your workplace Driving is the easiest way to get to your school or workplace, but it might not be great for your waistline.
7. Walking and biking
Walking and biking are good cardio exercises that will promote belly fat loss. These activities will burn more calories. In a study conducted over the course of 4 years, it was found that people who commute by car have a greater chance of gaining weight than non-car commuters. I know it’s not possible to switch your way of transportation every time, but try biking half way to your destination a few times a week. It makes a huge difference. Losing belly fat can be extremely difficult,as there’s no magic solution for it. However, trying these morning hacks can help with certain changes in your diet.
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