Key takeaways:
- Consistent morning walks on an empty stomach can help burn body fat without focusing on a caloric deficit.
- Aim for a daily step count of around 12,800 steps to increase calorie burn.
- Prioritize protein intake, making it a habit to consume clean protein sources.
- Eat carbohydrates consciously and focus on consuming them earlier in the day.
Morning Walks for Fat Burning #
- Perform 30-60 minute morning walks on an empty stomach to burn body fat.
- Walk at a moderate pace (e.g., 3.5 miles per hour) with an incline on a treadmill.
- Incorporate walking into daily routines to increase step count and calorie burn.
Daily Step Count #
- Aim for a daily step count of 12,800 steps to burn more calories.
- Track progress using a fitness watch or similar device.
Prioritize Protein Intake #
- Consume clean protein sources to feel satiated and maintain muscle mass.
- Substitute protein shakes for convenience and to meet daily protein goals.
Conscious Carbohydrate Consumption #
- Consume carbohydrates earlier in the day and around periods of activity.
- Avoid high-calorie, high-carb foods before bedtime.
- Focus on consuming more protein than carbohydrates and fats combined.
Additional Tips #
- Divide meals into four per day, with two larger meals spaced three hours apart and smaller protein snacks in between.
- Avoid eating 3-4 hours before sleep, and choose high-protein, low-carb, and low-fat options if necessary.
- Incorporate healthy fats into the diet for hormone production and overall health.
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