Seven lifestyle adjustments to promote weight loss, as recommended by a fitness coach
Fitness coach Necach Marson has shared seven daily habits that can help transform your body into a fat-burning machine, working continuously to aid in weight loss. These habits, if adopted, can help you maintain a healthy metabolism and energy balance.
- Sleep 7-9 hours nightly
Proper sleep is essential for fat loss results. Aim for 7 to 9 hours of sleep each night to prevent metabolic slowdown and control fat-storing hormones. Recovery is crucial during weight loss, and a good night's sleep helps maintain normal metabolic function.
- Walk 8,000+ steps daily
Low-intensity walking is a great way to use fat as an energy source without stressing the body or breaking down muscle. Aim for at least 8,000 steps daily for low-intensity fat burning and joint protection.
- Lift weights 3-4 times per week
Building muscle is key to boosting metabolism and burning calories even when inactive. Marson recommends lifting weights three to four times per week to increase muscle mass and support long-term calorie burning.
- Eat protein with every meal
Protein digestion burns about 30% of its calories, making it a natural aid for fat loss. Marson suggests eating protein with every meal to support muscle maintenance, energy balance, and metabolism during weight loss.
- Drink water before meals
Water intake before eating can increase metabolism by 30% and promote feelings of fullness, potentially reducing overeating. Hydrating before meals may help you manage your calorie intake effectively.
- Limit eating to a 10-hour window
Limiting meals to a defined 10-hour window can improve insulin sensitivity and energy balance, aiding fat metabolism. This practice may help you maintain a healthy energy balance and support weight loss efforts.
- Take cold showers
Cold exposure, such as taking cold showers, can activate brown fat, a type of tissue that burns energy to generate heat, increasing calorie burn for several hours afterward. This simple practice can help you burn more calories throughout the day.
Marson emphasizes that adopting these habits transforms the body into a fat-burning machine that works continuously, unlike running or other high-intensity exercises that only burn calories during the activity. By incorporating these daily practices, you can help your body become a fat-burning machine that works for you, all day long.
Remember, these recommendations are for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
By following these daily habits, you're on your way to a healthier, fitter you!
Eating a balance of nutritious foods, including protein, supports muscle maintenance and energy balance during weight loss. Incorporating nutrition into your diet is crucial for effective weight management.
Regular exercise, such as weightlifting and low-intensity walking, helps build muscle mass and boost metabolism, leading to more calorie burning both during and after exercise. Integrating fitness-and-exercise activities into your daily routine can aid in weight loss.
