Fat-Burning Habits: the Simplest Approach to Getting Lean

by: Stefan Simonovic

Getting lean is probably one of the most common New Year resolutions but also something that we’re all secretly wishing for, regardless of the time of the year. There are, however, some of the obstacles that seem unavoidable because we’re usually obsessed with details, calorie counts, and meal plans so we miss the bigger picture.

And while in reality only a minority of people truly enjoy planning and documenting their dieting and exercising efforts along the way, the rest of us is bound to find simpler ways to build these healthy habits. Anyways, if you’re really hoping to achieve your plan of getting lean, no matter if it’s so that you can impress your Western match or simply feel better about yourself, we suggest you take a look at some of the tips below that can help you build effective fat-burning habits easier than you expected.

Source: Wikimedia

Eat until you’re satisfied but not full

Everything-in-moderation rule is absolutely applicable here. Therefore, it’s recommendable to eat until you’re approximately 80% satiated and not completely full. On the other hand, the metabolic processes can be reduced to a simple math that goes like this: if you eat more, you’re gonna need to spend more time in the gym to get rid of those extra calories. So, if you manage to keep your cravings under control you’re going to spend less time sweating on the treadmill.

Include a certain amount of protein in every meal

The role of the protein intake in getting lean is crucial, for more than just one reason. First, there is this thermic metabolic process in the organism that occurs every time we eat proteins because our body actually spends calories to burn them, which doesn’t happen when we eat carbs. The amount of protein that we should eat throughout the day is equal to the number of the pound we weigh, only expressed in grams, i.e. if you weigh 180 pounds, you should eat 180 grams of proteins per day.

Include a fruit or vegetable in every meal

There are numerous studies that emphasize the importance of a daily fruit and vegetable intake and we guess that everyone is familiar with it. Still, people are often forgetting to incorporate this simple rule in their nutrition schedule and thus are losing a lot of benefits that go with it. First, veggies and fruits are rich in fibers and good carbs that are slowly digested in the body and you can basically eat as much of them as you want since there is little or no danger of overeating.

Get between 80% to 90% of your calories from unprocessed foods

Whole grains, fruits, vegetables, fresh meat, low-fat milk, yogurt and other dairy products, eggs, as well as appropriate vegan and vegetarian substitutes that don’t come in packages and wrappers (except for liquid products, of course!) have to find their place in your everyday nutrition. Being lazy about cooking shouldn’t stop you from developing this important fat-burning habit as there are literally thousands of quick and easy recipes that even a child can prepare without breaking a sweat.

Get between 10% to 20% of your calories from your favorite foods

Because there’s no need to feel deprived and frustrated about not being able to consume your fave foods from time to time! Don’t make the habit out of it though and be careful about the size of your portions because people are more likely to eat more of carb-rich and junk food. The fun fact about getting rid of a sugar addiction is that you won’t even need it after a while, and you will probably limit yourself only to consuming it on some special occasions. Finally, don’t keep the processed food in your pantry/refrigerator because it can be pretty tempting.

Eat Mindfully

Turn off the TV. Don’t look at your Instagram feed while eating. Don’t read a magazine or a book. Just enjoy your meal and make a pleasant ritual out of it. We’re all living fast lives that make us forget about little things we enjoyed in the past. Take deep breaths, chew slowly and savor every little bite you take. Establishing this habit is more important for your fat-burning agenda than you think.

Always Eat at the same time of Day

Because this way the body will know when to expect to get food and won’t make reserves in case it lacks energy. Keep in mind that not feeling full but energized should be your ultimate goal, which will consequently lead you to fat-burning. This understands having 3 main meals per day at least, approximately at the same time, but you can also include 2 healthy snacks, especially if you’re working out on a regular basis.

Start your day with a glass of water and drink at least 2 liters of water on a daily basis

Chronic dehydration is one of the main causes of energy drops during the day, but frequent water intakes can also improve our fat-burning efforts. And drinking a glass of water in the morning is the great way to start building this important habit. It can also be a great reminder to avoid sugary drinks and alcohol because these are rich in empty calories that don’t have any purpose except for building fats.

Include fast 30-minute walks in your daily routine

This might seem insignificant at first but we believe it’s a great first step towards establishing a fat-burning routine. Sure, jogging, treadmill, and other similar activities might be more beneficial when it comes to fat reduction but we believe that small steps are always the best for building healthy habits for the future. On the other hand, a jogging can feel repulsive at first, especially if we are prone to a sedentary lifestyle, yet a quick 30-minutes walk is something that everyone can include in their day.

Don’t run away from weightlifting training

It is completely wrong to assume that weightlifting training is no good in case we just want to lose fat. Moreover, it is proved to have even better effects than a classic-all cardio training. You should start with 3 training per week and slowly increase the number as the time goes by.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.