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Dates, family, friends: There are many reasons that prevent you from doing sports. We reveal how you can burn more fat in everyday life despite stress and finally lose weight
Everyone knows the good feeling after a sweaty training session: One is completely in the bucket, but at the same time also very proud of himself and his perseverance. And while one still thinks at the first moment “I do that more often”, one gets caught the next moment by pressing the Snooze button to let the morning exercise today “exceptionally” fail.

Sport is much more important to your health than you might have thought. Especially if you are already (slightly) overweight and actually want to lose weight for a long time. The reason: Obesity is not only a risk factor for type 2 diabetes or hypertension, but now also for cancer. Scientists from the International Agency for Research on Cancer (IARC) found that a total of 13 types of cancer (eg colon and liver cancer) occur more often in overweight people than in normal people – sometimes twice as often.

No problem if it were not for your stressful lifestyle. For who has the time to go to the gym every second day after or before work? After all, you have a busy full-time job, a lot of friendships to look after, a wife, kids & Co. We could probably continue the list of excuses why sport does not fit into your everyday life. But no matter how busy you are, your health should not be affected.

Tips that anyone can easily integrate into their everyday lives – no matter how stressful they are:

1. Weight Loss Tip: Swap coffee for tea

Coffee is actually a true metabolism booster, but adding sugar and milk turns it into a calorie trap. A black coffee delivers just 3 kcal. With 2 spoons of sugar and a dash of milk you can reach 53 kcal. 50 extra calories that you can easily save.

You do not like the bitter broth straight? Then switch to tea, preferably green tea. It also contains caffeine – so you do not have to do without the hi-awake effect. The contained antioxidants in green tea, the catechins, can increase your metabolic rate and reduce the storage of fat in the liver. Green tea may also play a role in stress reduction. In case of stress, your body releases the hormone cortisol. If stress becomes a permanent condition, your cortisol level is constantly elevated, which in turn can lead to increased storage of stomach fat. Green tea can help because it contains the amino acid L-theanine, which has a calming, stress-relieving effect.

2. Fat Burner Protein: Snack smarter

Beef Jerky is low in fat and high in protein, an ideal snack in between © Jiri-Hera /
You are not yourself when you are hungry? Then you have to make a quick snack – but not the obligatory chocolate bar, which you probably stashed in your desk drawer for the “emergency”. Sweets, such as chocolate or gummy bears, provide nothing but empty calories, meaning: sugar. And it lets both your insulin and your blood sugar roller coaster ride. After a short energy kick, the crash follows quickly – and you’re sitting in the cravings trap.

who on the other hand feeds protein-rich snacks, prevents blood sugar and insulin peaks and provides his muscles in between with high-quality protein. Not only do your muscles need it to grow, but they also need to regenerate optimally. Egg-rich snacks are eg

  • 1 cup cottage cheese
  • 1 serving (30 g) Beef Jerky ( >>> recipe )
  • 250 g of low-fat quark
  • 1 handful of nuts (eg almonds or cashews)
  • 1 boiled egg
  • 1 slice of cheese
  • 1 cup of Greek yogurt
  • 2-3 slices of chicken breast or turkey breast

Protein is also the perfect weight-loss buddy for your fat-away project, because protein-rich foods fill you up for a long time and heat your metabolism at the same time. In order for the body to be able to utilize the amino acid, the small protein building blocks, the chemical compounds must first be broken down. And that requires energy – much more than processing the other nutrients (fat and carbohydrates). Means: More calories are burned and the metabolism gets going.

3. HIIT: Make your workout more efficient

Just because you can not go jogging for an hour or going to the gym does not mean you have to throw in the towel. A good workout does not necessarily have to be long, but effective. A full body lightning workout without equipment or a HIIT training, such as Tabata, are therefore ideal for people with little time.

HIIT stands for High-Intensity Interval Training, which is a short but fairly crisp interval training that has it all. The highest possible load intensity is not only achieved, but even exceeded. HIIT workouts last for only 4 to 30 minutes, but are designed to maximize your body and effectively boost your fat burning. And best of all, you can even benefit from it after training, thanks to the so-called afterburn effect. Due to the intensive training, your body will continue to burn fat for hours after the exercise because your metabolism is still running at full speed. HIIT is worth twice as much.

4. Get up 10 minutes earlier and burn 20 percent more fat

Anyone who launches a 10-minute HIIT session before breakfast brings the metabolism up to full speed in the morning. A high-intensity cardiovascular unit on an empty stomach burns 20 percent more calories than a workout after a larger meal, according to the British Journal of Nutrition . Keeping it at 10 minutes will also prevent catabolic (depleting) metabolic processes from happening and your body’s energy supply to your hard-earned muscles.

You just do not come early (he) out of bed? We have the solution: As an iPhone user, you should definitely try the Step Out Of Bed app . The trick: The alarm clock stops only when you get up and take a certain number of steps with your mobile in your hand. Shake it, set it silent or simply fall back into bed after two steps? No chance. The app can not be tricked. The alternative for Android users: Alarmy (Sleep if you can) . Here, the annoying alarm only stops when you take a photo of a particular (previously set) location in the apartment, such as the kitchen. Sounds annoying, it is too.


Pushing his metabolism and burning more fat with little tricks in everyday life is not that difficult, is it? Do not forget to enter sports appointment for tomorrow in the calendar and remove the emergency chocolate bar from the drawer. Why not make a colleague you do not like?

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