You probably always hear people say that weight loss is 70 percent diet and 30 percent exercise. However, many forget the peripherals, and these important details are actually what can lead you to continuously burn fat the whole day. These include simple habits that when timed and done right, can keep your metabolism going long after you’ve left the gym.

1. Drink a glass of warm water first thing in the morning.

You probably start your day with a cup of coffee or tea, but Medical Daily reveals that having a glass of warm water instead can help flush out toxins, improve blood circulation, and shed excess pounds. Warm water helps increase body temperature, gearing up your metabolism for the entire day. For increased effect, add a slice of lemon, as it helps break down fat and control cravings.

2. Have a hearty breakfast.

If you think that skipping breakfast as part of your crash diet is healthy, think again. Of all the meals of the day, breakfast is the most important of all. It basically determines how your body will metabolize anything else that you eat after. According to nutritionist Kelly LeVeque on, it’s important that your first meal of the day contains protein, fiber, and greens.

3. Time your meals.

Eating every four to six hours gives your body just the right amount of time to process your previous meal. LeVeque explains that having breaks “will increase the surge in human growth hormone and testosterone to help you lose weight and maintain lean muscle mass.” There’s no need to starve yourself, though. If waiting for four hours until you eat again is too long for you, increase your intake of healthy fats during your main meals, which includes polyunsaturated fats (omega-3 and omega-6) found in nuts and fatty fish, as well as monounsaturated fats found in olive oil, seeds, and avocados.

4. Add spices to the menu.

Ever thought why people from countries who eat a lot of spices are slim? It’s because spices speed up metabolism. Nutmeg, cinnamon, garlic, and pepper are but a few that can give you the metabolic boost that you need.

5. Take the stairs.

If you're in your office and you’re only headed two floors down, take the stairs instead of waiting for the elevator. Experts call this “incidental exercise”, which is great for improving your metabolism. Do this at least five times a day to stretch out your muscles and help burn a few calories.

6. Drink coffee.

Have a nice cup of joe when you can and make sure to take it black. According to WebMD, coffee can temporarily up your metabolic rate, and it also makes you feel less tired during physical activities.

7. Stay hydrated.

Dehydration can slow down metabolism as the body needs water to properly break down calories. Taking at least eight glasses of water a day can help you burn excess fats much faster.

8. Sleep well.

Adults need at least seven hours of sleep every night to be completely rested. Aside from preventing you from snacking late in the evening, having enough sleep restores your body, helps it burn calories more efficiently, and keeps it alert and energetic throughout the day.


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