Being overweight isn't just about your appearance. Overweight and obesity can put you at risk for several health complications, including type 2 diabetes, high blood pressure, heart disease and stroke. According to the Centers for Disease Control and Prevention, or CDC, it can also increase the chances that you'll develop certain forms of cancer, such as breast and colon, as well as osteoarthritis. The sooner you lose weight, the sooner you'll be able to reduce your risk of these health problems.
Step 1
Improve your sleep routine. A lack of sleep raises your risk of becoming overweight or obese, according to a study published in the "Journal of the American Medical Association." When you don't get enough sleep, your body produces too much ghrelin---a hormone that increases your appetite---and too little of the hormone leptin, which suppresses appetite. Try to get between six and eight hours of sleep each night to burn fat faster.
Step 2
Eat breakfast, preferably one rich in dietary fiber such as oatmeal. When you skip breakfast, you make yourself vulnerable to binge eating later in the day, as explained in "Shape Your Life," a fast-track fitness book from the editors of "Shape" magazine.
Step 3
Add more fat-burning foods to your diet such as green tea and water. To reap the thermogenic benefits of water, warm it to about 98.6 degrees Fahrenheit before you drink it.
Step 4
Exercise first thing in the morning. When you work out after a long fast---for instance, the period after your last meal and breakfast the following day---you burn more fat, explains Lee Labrada, author of "The Lean Body Promise."
Step 5
Do cardiovascular exercise after you've done strength-training exercises. At this stage, your body will have burned carbs and will be ready to start burning fat during your cardio workout, explains Labrada.
Tips and Warnings
- Exercise for longer periods or at higher intensity for weight loss. Health and fitness professionals often recommend exercising for at least 30 minutes a day, five days a week. However, this may not be enough to keep weight off or burn fat quickly. Instead, exercise for 60 minutes a day at moderate intensity, or at 30 minutes a day at high or vigorous intensity.
- If you're not used to being physically active, consult your doctor before beginning an exercise plan. If you're on a special dietary program for a medical condition, get advice from your doctor before altering your diet.
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