Your hour in the gym is merely a piece of the weight-loss puzzle. A crucial one, sure, but there are still another 23 hours in the day. That’s why we’ve compiled this guide to amplifying your fat burn from wake-up to wind-down, no extra effort expended. You’ll torch through kilos in record time
01 Form in a Teacup
Cold brews and colourful lattes may be trending right now, but a classic cup of builder’s has benefits that they can’t match. Tea is a rich source of prebiotics, which feed micro-organisms in your gut; meanwhile, black tea, in particular, increases your levels of fat-burning pseudobutyrivibrio bacteria. Seven minutes’ brewing time is optimal if you don’t want watered-down results.
02 Branch Out
Far more than just a bar snack or a Martini garnish, olives offer major benefits to your metabolism, thanks to their high copper and CLA fat content. But you might be missing out on the best bit of the plant: researchers at King Saud University found that oil made from olive leaves increases the production of metabolism-boosting thyroid hormones; in lab rats, levels more than doubled. Add a drizzle to your bruschetta.
03 Divide and Conquer
To earn extra burn from your workouts, don’t train more – train differently. Instead of grinding it out for an hour, split your exercise in two. One study* found you could burn almost double the calories via a process called “excess post-exercise oxygen consumption”. Try half an hour of sprints in the park before work and a bodyweight circuit at lunch. You’ll be culling calories for 48 hours.
04 Breakfast Means Breakfast
Forget fasted cardio. Your morning meal activates genes involved in fat metabolism, reports the Journal of Physiology. So, simply by eating it, you can encourage your body to burn more calories throughout the day. A separate study in the International Journal of Obesity found that eating a high-fat meal upon waking primes your system to burn body fat instead of glucose. Upgrade your bowl of Shreddies to shred even more.
05 Top of the Pops
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