Changes in dietary behavior and increased physical activity are known to be the best solutions to lose weight and improve overall health, a goal many seek to achieve by the beginning of the new year 2021.

 1- Drink water immediately after waking up

 Before leaving for a sports class in the morning, it is important to drink enough water, so that the metabolism is best done. According to an experiment published in the Journal of Endocrinology and Metabolism, after the participants drank two glasses of water (half a liter), their metabolic frequency increased by 30%.

 2- Be sure to exercise some movements that stimulate metabolism

 One of the smart tricks to burn more fat easier during the day is to do some simple activities throughout the day. It is recommended to go up and down the stairs instead of the elevator. Repeating this several times increases the heart rate and activates fat burning.

3- Move even when you're sitting

If it's hard to find opportunities to do simple physical activities at your place of residence or work, it doesn't mean you can't activate your body to burn fat. In fact, you can achieve this in a simpler way, which is fidgeting and constantly moving hands and legs, or walking back and forth into the room.

 4- Listen to music especially in the morning

 Making a list of your favorite songs can give you enthusiasm and vitality in the morning when the alarm rings and you need to go.

 5- Make your breakfast full of protein

 One of the most important tips for weight loss, the most effective and easy, is the strategy of eating healthy foods rich in proteins. According to Oliver Bashforth, a health and sports researcher in Britain, consuming a protein-rich breakfast boosts muscle mass, so you can burn more calories over time. It also gives you a feeling of fullness, thus keeping you away from food for a long time.

 6- Walking

 Movement is a prerequisite for maintaining your body's vitality and health, so doctors always recommend simple, non-stressful exercise, so you can enjoy it and stick to it for a long time. Walking here is one of the most effective ways to burn calories.

 7- Preparing the exercise bag the night before

 If your workout time is tomorrow morning, it's best to set everything up in advance at night, so you can solve all the problems you're facing. If you postpone preparations until morning, you'll have any difficulty, such as not finding your jacket or shoes, and you're not going to the gym.