Do you struggle to find time to go to the gym?
Thankfully, you don’t need to workout for hours in order to lose weight.
By making simple changes to your routine, it’s possible to burn fat around the clock.
Here’s how to maximise your calorie-burning potential in the morning.
Eight ways to burn calories in the morning
6:30am – Drink some cold water
As soon as you wake up, it’s important to kick-start your metabolism.
This is as simple as glugging a cold glass of water.
Drinking icy fluids is more beneficial than those that are lukewarm.
This is because your body uses up more energy to bring your body back up to core temperature.
6:45am – Get your heart rate up
A British Journal of Nutrition study reveals you can shed 20% more fat by exercising before breakfast.
As your body hasn’t taken in any fuel at this point of the day, it is likely to fall back on the sugars in your body for energy.
Most of us are pushed for time in the mornings, so try a short HIIT workout to get your heart pumping.
7:15am – Have a hot bath
You can burn fat by having a soak in the tub.
A study from Loughborough University investigated the impact of a hot bath on participants’ calorie burning potential.
Participants were split into two groups – one of which relaxed in a 40 degree bath for an hour, while the others cycled.
Researchers measured how many calories the men burned during each activity and monitored their blood pressure for 24 hours after each trial.
While cycling burnt more calories, researchers found the hour-long bath burnt as many calories as a half hour walk (approximately 140 calories).
7:45am – Eat a protein-filled breakfast
Alexandra Miller, a corporate dietician, says protein-rich foods can aid weight loss.
This is because they keep you feeling fuller for longer, which prevents over-eating.
Protein also helps the body to burn fat, build muscle and repair tissue.
We’d recommend ditching pastries and sugary cereals in favour of a veggie-packed omelette or poached eggs on wholegrain toast.
8:15am – Walk
If you’re close enough to work, avoid the commute by getting there on foot.
Going for a 20 minute walk is all you have to do to torch 100 calories.
Those who live too far away to stroll to the office don’t need to panic.
Simply get off the bus or train a couple of stops early, allowing yourself the opportunity to get some steps in.
10am – Stand up at your desk
If you have an office job, resist the urge to stay sat down all day.
Invest in a standing desk, or go for regular walks, to make yourself more active.
The average person burns 2.6 calories a minute sitting, compared to 3.3 calories a minute while standing.
This means if you stand for just four hours a day you burn 168 extra calories.
Over time, these calories really do add up.
11am – Have a cup of green tea
Instead of glugging a builders’ brew when your colleague does a tea round, opt for green leaves instead.
Sipping this drink once a day can help you to burn fat.
The leaves contain flavonoids and powerful antioxidants called catechins, which help to speed up your metabolism.
As well as this, green tea compounds boost hormone levels, which end up breaking down matter in your fat cells.
11:45am – Have an early lunch
The later you leave lunch, the less time your body has to burn off the fat.
According to the International Journal of Obesity, those who took in 40% of their daily calories before 3pm were slimmer.
If you struggle to ward off snacking cravings until dinner, try changing what you eat at midday.
Protein-rich meals that incorporate wholegrains are likely to keep you feeling fuller for longer.