9 Healthy Changes That Burn More Fat

This article was written by Lizzie Fuhr and repurposed with permission from POPSUGAR Fitness.

Ready to boost your body's metabolism and burn more fat? There's no reason to go overboard with any crazy supplements, but there are plenty of easy, healthy ways you can support your goals all day long. From your morning routine to your before-bed rituals, practice these tips to start seeing results.

1. Morning: Start With Coffee
Good news! When you're looking to boost your metabolism, you don't have to cut out your morning cup of joe. In fact, the caffeine in coffee and green tea naturally stimulates your central nervous system; your daily cup of coffee can boost metabolism by five to eight percent.

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2. Morning: Eat a Whole-Grain Breakfast
Skipping breakfast is a big no-no when it comes to stoking your metabolism. Fueling up your body within an hour of rising will rev up your metabolism and help you burn energy effectively all day long. For a satisfying choice that supports your goals, opt for a whole-grain breakfast since they're loaded up with dietary fiber and complex carbs. Even trainer Bob Harper is a big believer in eating your carbs in the morning if you're trying to lose weight! If you're not a morning person (we feel your pain!), try out this recipe for easy overnight oats that requires just 30 seconds of prep the night before.

3. Afternoon: Drink More Water
You might think that sitting at your desk can only have negative effects on your metabolism, but as long as you're guzzling good old H2O, you're aiding your body's fat-burning power. One University of Utah study showed that people who drank eight to 12 glasses of water a day burned more fat than those who only drank four. If you're not used to sipping on water, add these fruity additions that bring some extra flavor and detoxifying powers to your glass.

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4. Afternoon: Go For a HIIT Workout
While nearly all forms of exercise will help boost your metabolism, if you want the most bang for your buck, go for a HIIT (high-intensity interval training) plan like Tabata since it can burn a whopping 13.5 calories a minute—and double a person's metabolic rate for 30 minutes afterward. With a mix of strength-training moves and intense cardio, you'll be covering all your bases. Try this 10-minute video workout at home.

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5. Afternoon: Opt For a High-Protein Lunch
It's no surprise that a clean diet helps your body work at its top potential, but protein can take things one step further. According to clinical and holistic dietitian Esther Blum, upping the amount of protein you're eating is essential since high-protein foods take more work to "digest, metabolize, and use, which means you burn more calories processing them." Boost your metabolism at lunchtime with a high-protein recipe like this baby kale chicken salad that offers 30 grams of protein per serving.

Click here to see four more ways to burn fat fast from POPSUGAR FITNESS.

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