Want to lose weight but can’t find time to go to the gym?
You’ll be pleased to know there are ways to burn fat around the clock – and you’ll barely notice you’re doing it.
Here are the top tips you need to know.
7am – Drink some cold water
As soon as you wake up, it’s important to kick-start your metabolism.
This is as simple as glugging a cold glass of water.
Drinking icy fluids is more beneficial than those that are lukewarm.
This is because your body uses up more energy to bring your body back up to core temperature.
8am – Get your heart rate up
A British Journal of Nutrition study reveals you can shed 20% more fat by exercising before breakfast.
As your body hasn’t taken in any fuel at this point of the day, it is likely to fall back on the sugars in your body for energy.
Most of us are pushed for time in the mornings, so try a short HIIT workout to get your heart pumping.
10:30am – Stand up
If you have an office job, resist the urge to stay sat down all day.
Invest in a standing desk, or go for regular walks, to make yourself more active.
The average person burns 2.6 calories a minute sitting, compared to 3.3 calories a minute while standing.
This means if you stand for just four hours a day you burn 168 extra calories.
Over time, these calories really do add up.
12pm – Have an early lunch
The later you leave lunch, the less time your body has to burn off the fat.
According to the International Journal of Obesity, those who took in 40% of their daily calories before 3pm were slimmer.
If you struggle to ward off snacking cravings until dinner, try changing what you eat at midday.
Protein-rich meals that incorporate wholegrains are likely to keep you feeling fuller for longer.
3pm – Try some isometric exercises
Feeling that mid-afternoon slump?
Instead of reaching for a sugary coffee or salty snack, wake yourself up with some isometric exercises.
These moves involve tensing different body parts – which you can do for 10 seconds at a time.
Carrying them out regularly helps to build strength and burn calories.
4pm – Sip on some green tea
Drinking green tea once a day can help you to burn off the binge.
The leaves contain flavonoids and powerful antioxidants called catechins, which help to speed up your metabolism.
As well as this, green tea compounds boost hormone levels, which end up breaking down matter in your fat cells.
6pm – Have dinner
Just like your other meals of the day, the earlier you eat, the better.
This gives your body more time to work off anything you’ve consumed.
An article published in Public Health said it could be beneficial to eat between 6am and 7pm only.
Apparently, doing this can reduce your overall calorie intake by 244.
8pm – Go for a walk
You don’t need to sign up to an expensive gym to shift the flab.
Going for a 20 minute walk is all you have to do to torch 100 calories,.
It’s also a nice way to clear your head before you go to sleep.
Click here for more walking for weight loss tips.
9pm – Have a hot bath
A study from Loughborough University investigated the impact of a hot bath on participants’ calorie burning potential.
Participants were split into two groups – one of which relaxed in a 40 degree bath for an hour, while the others cycled.
Researchers measured how many calories the men burned during each activity and monitored their blood pressure for 24 hours after each trial.
While cycling burnt more calories, researchers found the hour-long bath burnt as many calories as a half hour walk (approximately 140 calories).
10:30pm – Get some beauty sleep
Body Coach Joe Wicks recently revealed that bedtime is when your body metabolises fat.
Provided you exercise regularly and eat healthily, you will continue to burn calories into the night.
Getting 7-9 hours kip a night also works to keep your cortisol levels regular.
This stress hormone can also keep your appetite stable and prevents cravings during the day.