Get ready to learn a surprisingly simple and effective habit that can kick-start your weight-loss journey from the moment you get up each morning.
The secret to losing weight faster
Losing weight isn't magic; it doesn't happen overnight. Instead, it's a journey that requires your determination, resilience and willpower. Depending on your physiological needs and physical conditions, your speed of weight loss may vary. But let's be honest, it's not always a cakewalk. The key to losing weight is to create a caloric deficit in your body, which means reducing your food intake (or at least curbing your gastronomic indulgences) and coupling it with regular physical activity to burn fat and sugars.
Effortless strategies for effective results
Weight loss isn't just about the fad diets that flood the internet. There are practical tips and habits you can adopt that promise good results, and once you do, you'll find them easy to follow. “Fasting cardio is a great fat loss strategy, but combined with caffeine consumption, it becomes even more powerful,” says Ashley Richmond, an international health and weight loss expert.
She encourages starting your weight loss mission first thing in the morning, focusing on the small details that guarantee big results. This means maintaining a healthy and varied diet, exercising regularly and remaining consistent in turning certain habits into routines.
Your morning weight loss ritual
“When you wake up, drink a cup of coffee, green tea or black tea without adding milk, sugar or any other calorie-containing ingredients,” says Richmond. “It should be a calorie-free drink that you consume on an empty stomach and that contains a certain level of caffeine. Next, do 10 to 30 minutes of light to moderate cardio exercise. Choose a sustainable exercise that you can do every day. It doesn't have to be strenuous, just something that raises your heart rate and gets your blood flowing. When you're fasting, your body won't want to raise its cortisol levels.”
The best morning cardio exercises
According to Richmond, all you have to do is wake up each morning with a calorie-free, caffeinated beverage, followed by a cardio task. This could be one of the exercise modalities she recommends: “yoga, walking around the block, swimming, cycling, running on an elliptical machine or doing squats.”
Why is this routine so effective?
“Fasting cardio is a powerful strategy for fat loss, but if you combine it with caffeine consumption, it becomes even more powerful,” says Richmond. “Caffeine helps mobilize fatty acids during cardiovascular exercise, resulting in greater fat burning.” In addition, “by doing cardio on an empty stomach, your body will have minimal or no reserves of available energy, i.e. glycogen that your body obtains through food,” she continues. “Consequently, your body will have to draw on the energy reserves it does have, i.e. stored fat. In fact, one study showed that you could burn up to 20% more fat if you opt for fasting.”
The key to protecting your muscle mass
If one of your main goals, besides weight loss, is to gain muscle, Richmond recommends “consuming a fast-absorbing protein immediately after performing fasted cardio, such as a protein shake.” Fasting cardio can result in “the use of amino acids as fuel, which could lead to some loss of muscle mass.” That's why it's crucial to replenish protein immediately after training.
Adopt the morning ritual for a healthier life
Incorporating this routine into your daily life can dramatically speed up your weight loss journey. So wake up and give yourself a boost of calorie-free caffeine, and get your heart pumping with some easy cardio. This routine not only promises weight loss, but also paves the way for a healthier, more active lifestyle. Remember, consistency is key, and it's the little daily habits that bring lasting change.