Simple Excercise
According to holistic health coach Seth Santoro, the best strategy for lowering body fat percentage is to work out fairly soon after waking up. “Hit the gym and do some treadmill sprints on an empty stomach to burn fat,” he says. “Your body is already in a calorie deficit, and it will ignite your body’s fat-burning ability.” Glycogen levels are depleted during sleep, so your body will utilize body fat as an energy source.
Make Sure You Eat
Not eating breakfast has shown to increase overeating later in the day because you are hungrier. “Kickstart your hunger in the morning by not eating anything two hours before bed,” says Jim White. “And shop smart at the grocery store; know yourself and know what you are capable of in the mornings.”
Drink Milk
Studies conducted at The Nutrition Institute at the University of Tennessee suggest that consuming calcium — which milk has plenty of — may help your body metabolize fat more efficiently. Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body.
Avoid Too Much Sugar
Consuming too much of the white stuff can lead to obesity, which often causes other health problems like diabetes and heart disease. And many cereals pack more sugar into one bowl than you’ll find in a Boston Kreme Donut! To make matters worse, many popular varieties like Frosted Flakes and Fruity Pebbles are also laced with Butylated Hydroxytoluene (BHT) or BHA (Butylated Hydroxyanisole), ingredients that are banned in the UK, Australia, New Zealand, Japan and much of Europe because they are thought to be carcinogenic.
Eat Foods Rich In Protein, Carbs & Fibre
“The protein and fiber are what’s going to fill you up, and fats help with satiety,” says Kaufman. She adds that both fats and protein break down slower in the body, keeping you full for longer. The carbohydrates are what is going to give you the energy to get through your day as they are stored as glycogen, our first line of energy. “You can find them in foods like bananas or whole grains,” she says.
Try Cinnamon
Cinnamon improves the body’s sensitivity to insulin. According to findings in the American Journal of Clinical Nutrition, cinnamon helps ensure incoming calories are converted to energy, not fat. And earlier research has shown that cinnamon heightens cognitive processing and brain function.
Try Vegetables
If you have at least five minutes to cook yourself breakfast, add some vegetables as a side or part of the main dish. That’s the advice from Amy Shapiro, MS, RD, CDN of RealNutritionNYC: “All too often we think of orange juice with eggs and bacon, pancakes with syrup, or oatmeal with fruit as a complete breakfast, but in reality, it’s important to increase our veggie intake whenever possible, including at breakfast.” Shapiro adds that veggies add a slew of nutrients including fiber and will lower the excessive carb or fat content, if replacing something else like white potatoes or bacon.