Reducing fat, especially belly fat, is always a concern for many people because it not only affects your figure but also poses a risk of causing many chronic diseases, according to hindustantimes.
However, fitness trainer Necach Marson (USA) believes that the secret to the body becoming a "fat burner" is not overtraining, but in small regular habits maintained every day.
Fitness trainer Marson shared 7 simple but effective lifestyle changes, helping to boost metabolism and help the body burn fat for 24 hours, even at rest.
He emphasized: Running only burns calories while you are running. These habits are what truly turn the body into a sustainable fat loss tool.
1. Sleep 7-9 hours a night
Lack of sleep causes metabolism to decrease by 20 30% and increases fat storage hormones. Therefore, quality sleep is the foundation of healthy fat loss.
2. Walk at least 8,000 steps a day
Gentle walking helps oxidate fat without putting pressure on the body, unlike high-intensity exercise that can easily cause muscle breakage.
3. Lift weights 3-4 times a week
Building muscle mass means that the body continues to consume calories even when resting. This is one of the important keys to boosting metabolism.
4. Eat protein at every meal
About 30% of calories from protein will be burned during digestion, making it a source of natural fuel to effectively reduce fat.
5. Drink water before meals
This simple habit can boost your metabolism by up to 30% while limiting overeating.
6. Eat within 10 hours
This means you only eat all the main meals and snacks for a period of 10 hours a day, and will fast for the remaining 14 hours. Setting a time limit for eating helps improve insulin sensitivity, support fat oxidation and help balance energy better.
7. Cold showers
Low temperatures trigger brown fat, which is the type of fat that can burn calories and continue to promote energy expenditure for many hours afterwards.
According to fitness trainer Marson, when combining these seven habits, the body will not need to rely entirely on running or heavy cardio to reduce fat.
What is more important is to maintain a scientific, sustainable lifestyle, helping you stay healthy, flexible and maintain an ideal figure for a long time.
