7 Ways to Lose Weight and Burn Calories

For years, goods have been advertised with the promise of increasing calorie burn. Is there anything you can do, however, to boost the number of calories your body burns each day?

According to experts, the answer is both yes and no. The fact appears to be that the most effective technique to burn more calories is the old-fashioned one: move more.

"Essentially, we know of no method to burn more calories or boost our metabolism except to exercise more," says Barry M. Popkin, PhD, head of the University of North Carolina, Chapel Hill's Interdisciplinary Obesity Program.

Nonetheless, research indicates that there may be a few more strategies to improve calorie burn. Here are eight alternative methods for increasing calorie burn and fighting fat:




1. Burn Calories By Exercising


According to Christopher Wharton, PhD, a certified personal trainer and researcher at Yale University's Rudd Center for Food Policy and Obesity, "the more time ad effort spent exercising and the more strenuous the activity, the more calories will be burnt."

Indeed, obesity specialist George Bray, MD, of the Pennington Biomedical Research Center in Baton Rouge, La., feels that going for a daily brisk walk is the single most crucial piece of advise for anybody looking to burn more calories.

Obviously, your body consumes calories to fuel your activities while you exercise. However, exercise is a gift that keeps on giving. This is because your body continues to burn calories even after your workout has stopped.

While it's difficult to estimate how long this impact lasts (it varies depending on body composition and amount of training), Wharton believes "it's reasonable to suggest metabolic rate can be enhanced with aerobic activity for at least 24 hours."

Wharton recommends exercising for extended lengths of time if you want to extend the calorie-burning impact. "Studies have indicated that increasing exercise time prolongs the boost in resting metabolic rate," he explains.



2. Build Muscle With Strength Training

Muscle is used when you workout. This promotes muscle mass, and muscular tissue burns more calories than body fat even while at rest. According to Wharton, 10 pounds of muscle burns 50 calories per day at rest, but 10 pounds of fat burns 20 calories.

"Aerobic exercise and strength training are the most efficient ways to boost metabolism and burn calories. Both are critical "Megan A. McCrory, PhD, a researcher at Bastyr University's School of Nutrition and Exercise Science, said in an email interview.


Strength exercise is especially crucial as we become older since our metabolisms slow down. One method to avoid this is to incorporate strength training into your routine at least twice a week. The thighs, belly, chest, and arms have the greatest muscles (and hence the most calorie burners).



3. Drink Black Tea or Caffeinated Green

Caffeine is a stimulant that tends to enhance the burning of calories. Caffeine is a stimulant, and stimulants tend to make you burn more calories. One possible explanation is that they give you the short-term feeling that you have more energy, which may lead to you moving more. Caffeine may also promote metabolic changes in the body, resulting in increased calorie burn.

"Older studies have showed that consuming 250 mg of caffeine with a meal might boost the calories spent metabolizing the meal by 10%," says Jamie Pope, MS, RD, LDN, nutrition lecturer at Vanderbilt University School of Nursing. Pope adds in an email interview that this might add up over time: "About 75 calories every day leads to approximately 2,100 calories in a month."

Some research in recent years have suggested that green or black tea may have advantages other than caffeine.

One research indicated that rats fed a polyphenol present in green tea consumed less food. Another human investigation indicated that green tea has heat-producing and calorie-burning effects that went beyond what caffeine could explain.According to the research from Lausanne University in Switzerland, when 31 healthy young women and men were given three doses of a beverage containing green tea catechins, caffeine, and calcium for three days, their 24-hour energy expenditure rose by 4.6 percent.

Tea with meals may offer an additional fat-fighting impact. According to a research published in the September 2006 edition of the American Journal of Clinical Nutrition, tea extract may interfere with the body's absorption of carbohydrate when ingested at the same meal.

While all of these potential benefits are minor, there is one more advantage to drinking tea. Choosing a zero-calorie cup of tea over a calorie-containing beverage (such as a soda) will undoubtedly reduce the number of calories you consume.

4. Consume Smaller, More Frequent Meals

When you consume a meal or snack, your gastrointestinal tract "wakes up" and begins digesting food and absorbing nutrients. Because it takes calories to start the human digestive process, it stands to reason that the more tiny meals or snacks you consume throughout the day, the more calories you'll burn.

In an email interview, McCrory observes that there isn't much good proof for this impact. However, many experts say that, as compared to eating one or two substantial meals, this is a healthier method of eating. And if it results in even a few additional calories expended, that's even better!



5. Consume Low-Fat Dairy

Calcium from low-fat dairy does not explicitly assist burn more calories, but it may assist discourage body fat in a few of ways. According to the findings of a recent Danish study, we may absorb fewer fat calories from a meal when we take calcium from low-fat dairy.

Another recent study found that consuming more calcium-rich foods, such as low-fat dairy products, was associated with reduced levels of belly fat, particularly in young adult white males.




6. Never Skip Breakfast

According to a recent editorial in the Journal of the American Dietetic Association, evidence indicating a relationship between missing breakfast and increasing body weight is emerging.

According to several studies, skipping breakfast causes people to consume more calories towards the end of the day. Other research have found that missing breakfast is connected with a higher BMI in teenagers.

While more study is needed in this area, having a nutritious breakfast makes sense as a lifelong practice.



7. Drink Enough Water Daily

"Almost everything you ask your body to perform burns calories, including absorbing and using water while maintaining fluid balance (sometimes by excreting excess)," Pope explains.

According to the findings of a small German study, drinking approximately eight cups of water (2 liters) may help burn approximately 100 additional calories a day.

This may not seem like much, but it may build up to 700 calories each week or 2,800 calories each month. And it's through doing something we should do anyway to keep our intestines and kidneys happy, as well as to avoid mistaking thirst with hunger. (The Pope does advise against overdoing it; it is possible to drink harmful amounts of water.)

6 Natural Ways to Boost Testosterone Levels

The major male sex hormone is testosterone, though females have tiny quantities of it as well. It is a steroid hormone that is generated in both the testicles of men and the ovaries of women. Small quantities are also produced by the adrenal glands. During puberty, testosterone is one of the primary causes of physical changes in boys, such as greater muscular mass, a deeper voice, and hair development. However, maintaining adequate levels is essential throughout maturity and even into old life.

Healthy levels are critical in adults for general health, illness risk, body composition, sexual function, and pretty much everything else. Furthermore, raising your testosterone levels might result in fast improvements in muscular growth and vitality in just a few weeks.

Surprisingly, it also has a significant impact on female health and sexual well-being. The science is very conclusive: both genders should maintain appropriate testosterone levels, especially as they age.

Here are eight scientifically proven methods for naturally increasing testosterone levels.



1. Eat Carbs, Fat, and Protein

What you consume has a significant influence on testosterone and other hormone levels. As a result, you must be mindful of your long-term calorie consumption and diet approach. Dieting or overeating on a regular basis may cause testosterone levels to drop.

Eating adequate protein can assist maintain healthy levels and aid in fat reduction, both of which are linked to testosterone levels. Carbohydrate consumption also plays a role, with studies demonstrating that carbohydrate can assist improve testosterone levels after resistance exercise. However, research shows that eating enough healthy fats is also good for testosterone and wellness.


A diet rich in whole foods is ideal, with a healthy mix of fat, protein, and carbohydrates. This has the potential to improve both hormone levels and long-term health.


Summary: Don't overeat and don't restrict calories for an extended period. Consume a variety of carbohydrates, fats, and proteins.



2. Lift Weights and Exercise

Exercise is one of the most efficient strategies to avoid a variety of lifestyle illnesses. Surprisingly, it can also increase testosterone levels. Major meta-analysis research discovered that persons who exercised on a regular basis had greater testosterone levels. Exercise boosts testosterone levels, fitness, and response speed in the elderly.

According to new research in obese males, greater physical activity was even more effective than a weight reduction program in improving testosterone levels. Resistance training, such as weight lifting, is the most effective sort of exercise for increasing testosterone in the short and long term.

Although all kinds of exercise should work to some extent, high-intensity interval training (HIIT) can be particularly beneficial. Caffeine and creatine monohydrate pills, when paired with a workout regimen, may help you achieve even higher levels.

Summary: Any type of activity might raise your testosterone levels. The most beneficial exercises are weight lifting and high-intensity interval training.



3. Reduce Cortisol and Stress Levels

Long-term stress, which raises levels of the hormone cortisol, is constantly highlighted in the research. Cortisol levels that are abnormally high might quickly lower testosterone levels. These hormones function in a seesaw fashion: as one rises, the other falls.


Stress and elevated cortisol levels can also lead to an increase in food intake, weight gain, and the accumulation of dangerous body fat around your organs. As a result, these alterations may have a detrimental influence on your testosterone levels.

You should aim to prevent recurrent stressful circumstances in your life for optimal health and hormone levels. Focus on a whole-food diet, regular exercise, decent sleep, laughing, and a balanced lifestyle to reduce stress and increase your health and testosterone levels.


Summary: Stress is terrible for your long-term health and might lower your testosterone levels.



4. Take a Vitamin D Supplement or Get Some Sun

Vitamin D is gradually becoming one of the most popular vitamins in the world. According to research, it provides a variety of health advantages and may possibly act as a natural testosterone booster. Despite its importance, approximately half of the US population is vitamin D deficient, with an even larger proportion having suboptimal levels.

A 12-month research discovered that taking roughly 3,000 IU of vitamin D3 per day boosted testosterone levels by about 25%. Vitamin D and calcium also improved testosterone levels in the elderly, resulting in a lower risk of falling.

To increase testosterone and gain the additional advantages of vitamin D, try to obtain frequent exposure to sunshine or take 3,000 IU of a vitamin D3 supplement on a daily basis.

If you want to test supplements, Amazon provides a fantastic assortment.


Summary: Vitamin D3 supplements may increase testosterone levels, particularly in the elderly and those with low vitamin D levels in their blood.



5. Get Plenty of Deep, Restorative Sleep.

Getting enough sleep is just as crucial for your health as eating well and exercising. It may also have a significant impact on your testosterone levels. The appropriate quantity of sleep varies from person to person, however, one study discovered that sleeping just 5 hours a night was associated with a 15% decrease in testosterone levels.

According to one long-term study, people who slept just four hours every night had borderline inadequate levels.

Other long-term investigations back this up. According to one study, every additional hour of sleep results in a 15% increase in testosterone levels.



6. Maintain a Healthy Lifestyle and Stay Away from Estrogen-Like Compounds

There are several additional things that might have an impact on your hormone levels. A healthy sex life is essential for managing your sex hormone and testosterone levels.

High estrogen-like chemical exposure may also impact your levels, so try to limit your everyday exposure to BPA, parabens, and other chemicals found in some types of plastic.

It should come as no surprise that excessive alcohol or drug usage, whether medicinal or recreational, can lower testosterone levels.

Laughter, pleasure, and achievement, on the other hand, may assist increase your health and testosterone levels – so make them a part of your daily routine.


Summary: Reducing your exposure to estrogen-like substances, alcohol, and drugs can improve your testosterone levels and overall health.

8 Ways to Naturally Relieve Pain

Many people who suffer from arthritis wish to alleviate their joint pain without the cost and potential side effects of drugs. There are various natural methods for reducing pain and improving daily functioning. Try one or a mix of these methods to find what works best for you.



1. Stretch

Your body was created to move. In fact, if you're not moving much because you're in pain, your inactivity may aggravate it. Gentle stretches can help you keep your mobility and range of motion while also reducing discomfort. Your doctor or physical therapist will recommend stretches and exercises that are suited for your specific circumstances.




2. Consume more fiber

According to research, persons who consume a high-fiber diet had reduced osteoarthritis discomfort. 6/7 Furthermore, people who consume high-fiber diets create a lot of short-chain fatty acids, which can assist maintain a healthy balance of microorganisms in the digestive system. An imbalance of microorganisms, known as gut dysbiosis, is linked to an increased risk of systemic inflammation and inflammatory arthritic illnesses such as rheumatoid arthritis and ankylosing spondylitis.

3. Be active

Exercise is commonly linked to a reduction in arthritic joint discomfort. 1–5 Exercise may alleviate pain by strengthening muscles that support joints, triggering the body to create endorphins that relieve pain or both.

The sort of exercise you undertake is determined by your current fitness level and other considerations such as where you live and whether you have access to a gym. Jogging (or just walking), pool exercise and even yoga are said to be easy on the joints and suitable for beginners.

4. Develop relationships.

Chronic pain people with social networks tend to lessen their pain and are less likely to indicate that pain affects their daily activities. There are several methods to broaden your social network, such as joining a reading club, volunteering, or participating in a local support group for persons suffering from chronic pain. If leaving the house is difficult, try joining an online support group where individuals with your disease may share their experiences and provide assistance.

5. Maintain healthy sleeping patterns

Getting adequate sleep is critical for pain management and recovery. Develop routines that will allow you to obtain enough restorative sleep. Make your bedroom calm and dark, keep devices out of the bedroom, and stick to a consistent bedtime and wake-up plan.

6. Get a massage

Therapeutic massage may help you relax your muscles, get your blood flowing, and relax your thoughts. Massage may help relieve pain in persons with osteoarthritis and rheumatoid arthritis, according to a study of many minor medical studies19, albeit the results were inconsistent.

4 Ways to Slow the Aging Process of Your Body

You may not go back in time, but you can certainly slow things down. New research discusses what you may do to lessen the symptoms of aging in your body.

It may seem like something out of a science fiction film, but because of recent scientific and research developments, postponed aging is now a reality.

According to new research from the USC Leonard Davis School of Gerontology, Americans are living longer youthful lives. "We analyzed people's biological age using multiple markers of good health and discovered that the rate of aging has decreased over the last 20 years," researcher Eileen M. Crimmins, Ph.D. says. People are not only living longer lives, but they are also enjoying more years of peak mental and physical vigor, she adds.

While genetics have a factor in how quickly we age, a recent study shows that behavioral changes also play a role. "There's a lot we can control via nutrition, exercise, and lifestyle," says S. Jay Olshansky, Ph.D., professor of public health at the University of Illinois at Chicago and chief scientist of Lapetus Solutions. 

Based on this recent study, here are the five smartest things you can do to get the most potent antiaging advantages.



Exercise almost daily

"As far as we know, exercise is the closest thing we have to a fountain of youth," Olshansky stated. The Preventive Medicine newspaper states that those who practiced cardio for 30 minutes five days a week were almost nine years younger than those who were inactive. Work out decreases swelling and oxidative stress, two conditions in which cells age and the telomeres shorten.

Other studies have found that conducting two strength-training exercises each week is beneficial. "Exercise rebuilds muscle and improves general body and mental function," Olshansky explains. According to LeBrasseur, strength and endurance exercise enhances your body's insulin response. "About 80% of the sugar you ingest through meals is stored in the muscle," he continues. "When you exercise, your muscles become more efficient in taking sugar from your blood, requiring less insulin." Most days of the week, aim for 30 minutes or more of moderate to vigorous aerobic and resistance training.

Approach fat in a balanced way

According to the journal Brain, Behavior, and Immunity, omega-3 fatty acids have positive effects on two biological aging indicators. Higher intakes are associated with a 15% reduction in detrimental oxidative stress and longer telomeres, which are protein caps that preserve the chromosomes and shorten as we age. 

You should also limit your intake of omega-6 fatty acids, which are found in grapeseed, maize, and sesame oils. The longest (or smallest) telomeres with the lowest oxidative stress in the research were people with lower omega-6 to omega-3 fatty acid ratio. Omega-6 fatty acids have been found to cause cell-damaging inflammation, whilst omega-3 fatty acids inhibit it. The problem is that our diets favor omega-6 fatty acids. To address this, strive for at least 1.25 grams of omega-3s per day (approximately three ounces of salmon) and restrict your use of high-omega-6 vegetable oils.



Manage your tension

"Cumulative lifelong stress has been the predictor of biological aging, epigenetic aging," explains Perla Kaliman, Ph.D., a professor at Oberta de Catalunya University in Spain. Meditation is a safeguard against stress. (Or, disrupt your connection with toxicity. After all, for her long-term existence one of the oldest women ever credited her united status).

"Our research shows that in long-term meditators the epigenetic clock is faster than in individuals that don't meditate," she says. In the research, at least three years of meditation each day were the beneficiaries.

Start small if that sounds daunting. Consider using the Insight Timer app. It monitors your meditations and milestones to encourage you to continue.



Consume smaller meals more frequently

"This is a method of controlling your insulin levels, which is one of the likely causes of the rate of aging," Olshansky explains. "When you consume, insulin is produced by your body, a hormone that signals your muscles and liver to accept glucose from your blood. Over time, too much insulin may injure the mitochondria—the small powerhouses in our cells that fuel the body—as well as contribute to the buildup of damaged proteins "says Nathan LeBrasseur, Ph.D., an associate professor at Mayo Clinic's Department of Physiology and Biomedical Engineering. "This has the potential to cause illness to develop."


Preventing large insulin spikes can assist to reduce cellular damage. Olshansky recommends six modest meals every day. "And, after supper, stop eating since the metabolism slows shortly before sleep," he adds. Consider eating all of your meals and snacks inside an eight- to ten-hour period each day, a technique known as time-restricted feeding (or intermittent fasting). According to LeBrasseur, preliminary research shows that this method may have insulin-sensitizing and antiaging advantages.

How to Deal With Subclinical Acne

If you Google how to get rid of pesky bumps, you may come across the term "subclinical acne." It is used to characterize what physicians term "comedonal acne".

The initial stage, normally on the face, typically on the forehead of a pimple, is this sort of bump. Not to be mistaken for deeper cystic acne, which can also conceal under your skin, subclinical or comedonal acne is often skin-colored or red and does not yet appear in full form.

What exactly is subclinical acne?

This type of acne may indicate that your skin is unhappy. Subclinical, also referred to as "not detectable," means that, while it may not look like a full-blown breakout and is less inflammatory, the underlying cause is the same.

Michele Green, MD from RealSself, said, "Subclinical acne is superficial acne just under the skin. “Comedonal acne, also known as hormonal acne, is caused by hormones, heredity, and blocked pores from dead skin, dirt, and bacteria.”

If these little bumps are causing you concern, remember to tackle the underlying problem — whether it's oily skin, a buildup of dead skin cells, hormones, or something else completely — rather than looking for temporary fix.

“When it comes to treating acne, we aim to avoid new blemishes rather than chasing old ones around.”

But it doesn't mean there aren't solutions to get rid of the glitches.

Subclinical acne expert advise

The best method to treat and prevent subclinical acne, according to Adarsh Vijay Mudgil, MD, medical director of Mudgil Dermatology, is to go back to fundamentals.

“A proper hygiene routine is essential,” adds Mudgil. He recommends cleaning your face twice a day with a mild cleanser and only using items labeled as "non-comedogenic" (sunscreen, cosmetics, moisturizers).

In order to cure and prevent clogged pores, Mudgil recommends using retinoid creams (except when pregnant or breastfeeding) as well as products containing benzoyl peroxide.

Your cosmetics or skincare products may also be contributing to your subclinical acne, so try to keep your skin as product-free as possible (though never without high SPF sunscreen, of course).

Treating subclinical acne

"Salicylic acid or beta hydroxy acid (BHA) may be included in the first home treatment for clogged pores, which may give exfoliation and assist prevent and treat obstructed pores," adds Lortscher.

“A retinoid is the best treatment for comedones, whether they are visible or not. The active component in acne topicals such as Retin-A is tretinoin, a prescription retinoid. By regulating the life cycle of the cells that line the pore opening, they reduce the production of microcomedones (or early blocked pores).”


Simply said, fewer dead skin cells in your pores equals less accumulation, which means less subclinical acne and better skin overall. Lortscher says that tretinoin is also anti-inflammatory, thus it is helpful for many sorts of acne treatments.

Over-the-counter (OTC) treatments

Unfortunately, not everyone has access to prescription medicine, but there are still solutions for you if you want to cleanse your skin organically or prevent any potential negative effects from harsher solutions.

There are over-the-counter products that contain BHAs, salicylic acid, benzoyl peroxide, niacimide, and azelaic acid. Adapalene 0.1 percent gel, which is accessible at the drugstore, is a popular option in retinoids. Differin and La Roche-Posay are two well-known brands.

Just be careful not to overuse it and dry up your skin. Even oily and acne-prone skin need the use of a moisturizer (and can start producing more oil if drying out). Simply choose a lighter or gel-based variant.

7 Best Workout Headphones To Pump Your Favorite Jam

Nothing beats hearing your favorite tunes through a quality pair of headphones – until you couple it with some sprints, tuck jumps, or whatever else motivates you.

Wearable speaker technology has gone a long way, with significant advancements in sound quality, aesthetics, and affordability. However, not all sets are appropriate for all types of exercisers, so we've compiled a list of our best new headphones based on the sort of athlete you are.



1. Bose SoundSports Free

These earphones, one of our top selections, deliver clean sound, thundering bass, and a long battery life (up to 15 hours with the included charging case). Distance runners and cyclists must be resistant to weather and sweat.

Side benefit: These handy tiny speakers come with trackers, allowing you to track lost buds using the Bose Connect app.


Buy Bose SoundSport free.

2. JBL Endurance PEAK

These earphones give a lot for their inexpensive price. We scored them high points for overall value because of their numerous appealing characteristics, which include a 12-hour battery life, ergonomic fit, finely tuned sound, waterproof certification, and simple touch control knob that enables for simple playlist browsing at the touch of a finger.


Buy JBL Endurance PEAK headphones.



3. Powerbeats

In Dre's distinctive crimson, these Beats headphones pack a powerful punch. Their battery life lasts up to 15 hours, with adjustable ear hooks, and are water-resistant enough to manage runs during and beyond the rain.

Because of the clever stay-put design, you won't have to worry about them bouncing all over the place. Plus, they're just plain awesome. Style is a 10/10.


Buy Powerbeats.



4. Urbanears Luma

Speaking of amazing designs and exciting color options, Urbanears' new product, the Luma headphones, is available in Ultra Violet and Field Green.

These truly wireless earbuds give an astounding 25 hours of gameplay on each charge and blast out the exceptional sound quality. For two-a-day and lengthy runs, they are a fashionable, practical pick.


Buy Urbanears Luma Headphones.

5. Sony WF-SP800N

These fashionable buds are available in a variety of eye-catching colors. They're comfy and waterproof/sweatproof, making them ideal for cycling, jogging, and other outdoor activities.

Side benefit: These earphones link to Alexa, so if she's the AI in command of your life, you'll love them!


Buy Sony WF-SP800N Headphones.

6. Apple Airpods Pro

Apple's AirPods Pro Orebuds, one of the most costly items on our list, are honored to note.

We are delighted that Apple has upgraded its appearance to this much slicker design and you cannot match the seamless integration on your phone and watch if you are an Apple customer. If Siri is your jam, those earphones will more than any other on this list complement your life.

Buy Apple Airpods Pro Headsets.

7. Sony WF-XB700

If deep bass gives you a spring in your step, the Sony WF-XB700 earphones are a natural option. They feature a remarkable 18 hours of powerful, booming 808 sound when used in conjunction with their charging case.

These wireless buds also communicate with your smartphone's assistant for hands-free operation, and we love the teal tones in the blue variant. These earbuds are lightweight and tiny, making them ideal for and out of the gym.

Buy Sony WF-XB700 Headphones.

When Is the Best Time to Exercise?

Some folks get up at 5 a.m. to put on their running sneakers, while others can't imagine working out before noon.

Finding the ideal time to exercise is as much a matter of personal taste as it is of physiology for squeezing in some exercise.

Still, you might ask if one period is better than another for achieving your greatest treadmill times or making weight-bench increases.

Exercise is meant to make you feel good, but it can be counterproductive if your muscles are tense in the morning or if working out late interrupts your sleep. Here are the benefits and drawbacks of exercising at various times of the day.

Benefits of Working Out in the Afternoon

Many people promote the benefits of working out first thing in the morning, but if you can't get in a workout in the morning, don't sweat it (literally). There are several reasons exercising later in the day is a good idea.

You've begun to warm up

Your body's core temperature is one aspect that favors a later workout. Because your body temperature rises throughout the day, muscular strength, flexibility, and endurance may be at their best in the late afternoon.

A chilly, fresh-out-of-bed physique, on the other hand, makes muscles rigid, ineffective, and prone to sprains.

You may have a quicker reaction time

Because younger adults' response times are highest in the afternoon, it may be the optimal time for a game of "open-skill" sports like basketball or soccer that need quick thinking and movement

Hormones can act in your favor

Hormone levels are also a factor in deciding the best training time. In both men and women, testosterone is essential for muscular growth and strength, as well as stamina.

During late afternoon resistance exercise, the body may create more testosterone than during morning exercise.

Furthermore, the stress hormone cortisol, which assists in fat accumulation and muscle tissue loss, rises in the morning and drops during the day and during exercise.

You might burn more calories this way

One study discovered that the body burns the most calories in the afternoon, suggesting that going to the gym after lunch might yield a modest weight reduction benefit.

But don't worry, early risers: morning exercises may be just as effective.

The benefits of working out first thing in the morning

The last thing you want to do when your alarm goes off is roll out of bed, put on your running sneakers, and go to the gym. However, there are some fantastic benefits to working out in the morning that should be considered.

It's possible that your habit is more constant

We've all been there: you get up and think to yourself, "I'll exercise later after I finish a few things." But then it's evening, and what's the one item on your to-do list that's still unchecked? It's the gym, of course.

You might find it simpler to stick to an early fitness program. Leave before you have a chance to second-guess yourself, and you'll be on the machines by the time you're fully awake.

You could sleep better as a result

Morning exercise may also be beneficial for a stress-free sleep. Working out too late in the evening (usually after 8 p.m.) may interrupt sleep since exercise increases heart rate and body temperature.

A research found that exercising exercise around 7 a.m. (rather than 1 p.m. or 7 p.m.) helped some people sleep better at night.

You'll feel less hungry

Several studies have also discovered that exercise can help reduce appetite after exercise. A early workout may be beneficial if you want to avoid hungry later in the day.

You could burn more fat

It has also been demonstrated that people may burn substantially more body fat when exercising on an empty stomach, which is much simpler to accomplish first thing in the morning than at night.

It is up to you to determine the optimal time to exercise

Research reveals that the body could become accustomed to regular gym dates, so we may perform better than other times in the morning when we enter the weight room every day at 4 p.m...

These findings are consistent with prior studies, which implies that your body may adapt to frequent exercise by shifting your circadian cycle.

You may utilize that information to your benefit if you know you are prone to be a night owl or morning lark.

One research showed that the quality of sports performance typically depended on how many hours your natural awake time has elapsed.

Bottom line

People who exercise consistently at the same time of day have superior outcomes, regardless of whether they go to the gym in the morning, midday, or at night.

If doing out first thing in the morning works best for your schedule, simply be sure to warm up any muscles that may be chilly and stiff after sleep.

To avoid excuses, approach afternoon exercises as unbreakable obligations, locate an exercise friend, and carry a gym bag in the vehicle or workplace.

Finally, no matter what time of day it is, it is critical to establish a realistic, regular training program.

4 Ways to Motivate Yourself to Exercise

Do you want to make that once-a-week home workout or weekend gym session a regular occurrence? You may be one of many casual exercisers who wish to sweat more frequently but finds it difficult to find the drive to incorporate fitness into your daily routine.

The conventional knowledge hasn't helped one figure out how to get into the swing of things and become that person who says, "I'll meet you for brunch later." I've got to get my run in first.” You're told that you need to "want it" badly enough. Or that doing anything for 30 days in a row is required before it becomes second nature. But what do you do on the 20th day, when it's raining outside, and you'd rather sleep for an extra hour than run?

Fortunately, psychologists and economics have been researching how to decipher what motivates us to do something we don't always want to do. Here are some of their most effective workout motivation ideas. 


1. Make a Genuine Reward for Yourself

Sure, lofty goals motivate some people like "improved health" or "weight loss." If that doesn't appeal to you, journalist Charles Duhigg, author of The Power of Habit: Why We Do What We Do in Life and Business, suggests making the advantages of working out more real by rewarding yourself with a smoothie or a Game of Thrones episode afterward. 

He explains how to create a neurological "new habit" that includes a cue to start the action (such as putting your spinning shoes next to your luggage), a routine (getting through gym session), and finally a reward. He says that external rewards are so powerful because your brain can grasp it and draw the connection that the act is beneficial. “It raises the likelihood that the routine will become habitual.”

The brain correlates sweat and discomfort with the production of endorphins, the feel-good chemicals responsible for the “I-feel-freaking-amazing” rush you get after a terrific gym session, and the incentive becomes intrinsic. You won't even desire the treat once you've trained your brain to realize that the workout is the reward.



2. Commit Yourself

It's easy to make promises to ourselves, but a study suggests that when we make them in front of friends, we're more likely to keep them.

Sign a contract pledging to pay a friend $20 every time you skip Pilates to boost the ante even more. Jeremy Goldhaber-Fiebert, PhD, an assistant professor of medicine at Stanford University who researches health decision science, notes, “It's a straightforward notion of adjusting the cost.” “I say I'm going to commit to doing something for a set period of time, like exercising for 15 minutes five times per week for 12 weeks.

Goldhaber-Fiebert and his colleagues discovered that those who signed longer contracts exercised more than those who agreed to shorter contracts in tests of persons who constructed online contracts through the website stickk.com. “In order to perceive the longer-term benefits, we must get through the early sensation of dissatisfaction,” he explains. “The problem is coming up with tools to make that happen.”



3. Think Positively

Visualizing the benefits of activity as a motivational method has long been advocated by proponents of positive thinking. For instance, imagine how the sun will feel on your face as you run around the lake will help you decide to get out of bed in the morning to go jogging. Or how ecstatic you'll be to watch your new muscles take shape.

“You can figure out what you can do to overcome the problem and build a plan after you visualize it.”

The formula is completed as follows: You must discover what is holding you back after recognizing your want and seeing the outcome, which she refers to as "mental contrasting." Researchers asked each woman in one sample of 51 female students who indicated they wished to eat fewer junk food snacks to visualize the advantages of snacking on healthier meals. Those who recognized the trigger that made healthy snacking difficult for them — and had a plan to grab for fruit when hunger struck — were the most successful in sticking to their goals.

Too exhausted after work to go to the gym? “After you picture the challenge, you can figure out how to overcome it and devise a strategy,” Oettingen continues. For example, instead of stopping at home first, you can switch to morning or lunchtime workouts or go straight to the gym.



4. Discover Your Fitness Tribe

Let's face it: You won't get paid to do more squats, run more miles, or lift more weight—science shows it. In a recent study published by the National Bureau of Economic Research, researchers discovered that awarding new gym members with $30 or $60 gift cards for exercising had little to no effect on their willingness to exercise. While getting paid to sweat sounds like a great bargain, a strong, supportive group is what will eventually motivate you to get up and move. The smiles, high fives, and words of encouragement that come from the ties that people form are priceless. There's a fitness squad for everyone, from CrossFit boxes to run clubs to yogi circles.