Hey there, viewers!
Going out for brunch?
Want to wear your favorite jeans?
Belly fat can get in the way.
Not only does belly fat ruin your mood, it also affects your overall health.
It increases your risk of type 2 diabetes and heart disease.
While losing fat from the belly area can be hard, making a few changes to your morning
routine can help you.
In today’s video, we’ll be discussing 9 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.
Inadequate 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,
try going to bed earlier at night.
How many hours of sleep do you get a night?
What time do you usually go to bed?
Tell us in the comments below, and start a conversation with our Bestie community...
Don’t be in a rush
After hitting that snooze button, you finally realize it’s time to wake up.
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 levels can 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.
This means fewer late night Netflix binges, and more snooze time.
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 500 ml 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.
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Drink green tea
Mornings without coffee seem weird, right?
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!
Do a mini workout session
Speaking of 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 ab 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 throughout 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 sunlight can influence
your weight.
Next time, try squeezing a mini workout into your hectic mornings.
Doing it in your backyard makes it even better.
Would you like to learn more about cardio exercises?
You might like our video on 16 cardio exercises you can do if you hate running.
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.
Eat protein and fiber-rich breakfasts
If you’re late, you’re probably going to want to skip breakfast.
But this is a big no-no!
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 gut and 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 berries in 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 overweight 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.
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 halfway 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.
Want to learn about the types of belly and fat burning food?
Let’s keep the conversation going with a couple of more videos, shall we?
Check out 5 types of tummies, and how to get rid of them.
Or how about the top 18 fat burning foods for women!
Go ahead, click one.
Or better yet, watch both, and learn more about how to reduce fat.
Did you know about these morning hacks before watching this video?
Let us know in the comments below!