Are you looking to lose a few extra pounds and start the day with energy? Ramping up your fat loss to its maximum potential in the morning isn’t as hard as you think. Here is a list of five tips to help you lose fat as efficiently as possible, and start the day right.

Drink more water

Your body is made up mostly of water, roughly 55 per cent to 60 per cent. One of the simplest ways of increasing your metabolic function is by drinking 8-16 ounces of water when you first wake up.

Indera gets to work on a stationary bike at Fitness 53 in Providence.

You should already be consuming a minimum of eight eight-ounce glasses of water per day just to meet your bare minimum daily water intake. Water gets everything moving and keeps your organs functioning at optimum levels.

Additionally, your muscles will feel fully hydrated, which can enhance your training. The body also holds between five to ten pounds of intramuscular water. Not drinking a sufficient amount of water will cause your body to hold whatever water it can (like a camel), resulting in bloating.

In order to get rid of bloating due to water retention, simply drink more water. When the body is saturated, it will flush out the excess.


Cardio helps you to lose fat and look better. If you want six-pack abs, you have to lose fat through cardio and proper nutrition.

Cardio improves mood and significantly reduces depression. It has been proven by study after study, cardio can make you happier.

Daily cardio reduces mental fatigue and gives you more energy so that you can perform better at school or work. A recent study from Baylor University showed that daily cardio reduces fatigue by 65 per cent.

If you are wondering if a particular activity is good cardio, do it for a minimum of 20 minutes then measure your heart rate. If your heart rate is in the target zone (50 per cent to 85 per cent), then it’s good cardio – simple as that.  I’m going to state this again because many people get really confused about what good cardio is. By my definition, cardio has two requirements:

It elevates the heart rate to 50 per cent to 85 per cent of your max heart rate

It keeps the heart rate elevated above 50 per cent for at least 20 minutes.

With many forms of cardio, like cycling or walking, it is easy to get lazy and just go through the motions. It is important that you monitor your heart rate during the cardio to make sure that you are not slacking off.

Prepare breakfast in advance

Preparation is the key to success. Plan your breakfast and snacks in advance, preferably the night before. Know your calories and macronutrient requirements and portion out your food into meals that you can eat throughout the day. Doing this will help you stay on top of your nutrition which is vital when it comes to fat loss. What about skipping breakfast? Intermittent fasting is a really useful tool when it comes to fat loss, but simply skipping breakfast because you are too lazy or unprepared is not going to beneficial at all. Breakfast is the key to kick-starting your metabolism for the day and ensuring you have long lasting energy throughout the day.

Fat -your friend, not your enemy

Consuming good fats in the morning will give you long-lasting energy throughout the day, boosting your metabolism and help you avoid carb crashes. Good sources of long and medium chain triglycerides such as coconut oil, avocado, nuts/seeds, and egg yolks are nutritious sources of fat that belong in any fat loss diet.

Essential fatty acids found in MCT oils (medium-chain triglycerides) and LCT fat (long-chain triglycerides) products actually assist your body in mobilizing fat stores for energy production, getting you leaner, faster.

Up the protein, drop some carbs

Increasing protein and having just enough carbohydrates to fuel your training sessions will significantly help with fat loss. Protein is essential for muscle retention, recovering from workouts, and will help with satiety on a diet. Use carbs around your workouts to maximize their effectiveness. If you are training first thing in the morning, make sure you have complex carbs with your last meal before bed, so you have a fast energy source for your workout. If you are training fasted, consider using a BCAA (Branched Chain Amino Acid) supplement throughout your session to protect your muscles from catabolism.

Stay tuned, friends. If you have fitness goals and need personal training or meal plans I can help! Serious enquiries only. Email now to or call 661-5954.

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