2 Ways to Burn More Fat Quickly In the Morning

1. Wake up & Workout!

You'll burn 20% more fat working out BEFORE Breakfast or before your 1st meal of the day and here's why…

A Kansas State University Study (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985) says a kilogram of fat or 2.2 pounds of fat will be burned quicker when exercising before breakfast or before your 1st meal than when doing the same exercise after having a meal but what's even more amazing than that…

You can eat a lot more calories (about 30% more according to this study) while eating crappy foods & Still not gain any weight when you exercise before breakfast so you can literally have your cake, eat it and not worry about weight gain when you exercise before breakfast but…

This is only good news if you're trying to maintain your weight and to lose weight it's best to combine morning workouts with a weight loss diet where you're eating less to truly lose weight fast.

2. Skip or Eat Breakfast

Do what works best for you so…

If you're able to skip breakfast…

Then the good news for you is that you're doing intermittent fasting which will definitely help you lose fat faster especially if you're working out during your fasting period (see #1 again) or…

If you can't skip breakfast…

Then the good news for you is that eating breakfast can prevent you from binging or overeating later on in the day which is probably better for you if you have a hard time controlling your cravings but…

Eating or skipping breakfast (and whether you workout before breakfast or not) basically depends on what is the best strategy for you That YOU can consistently stick with to help you lose weight & keep it off for good.

Morning Checklist:

Make sure you also see…



Subscribe For More Videos Like This…

Back to Top

1-100 of 158 Comments
sonu

Hi..
i am 5 '8" and 180.and 25 yrs old,i started gym one month ago ,i want to lose my fat and my belly fat but don't want to lose muscles,what to eat or not,which type of workout to do

October 14, 2014

nekaar

Hi Adrian,
I want to lose all the flab on my tummy and face.. i weigh 58kgs and my height is 5.3" .. I am overweight.. my focus is flatter tummy and toned body with very visible jawline and no chubby cheeks.. i am vegetarian so pls suggest me diet accordingly.. currently i go for walk to a park so i do brisk walking and running by intervals.. i eat lot of fruits as well.. bt cant place my one meal timing.. like i stay up till 3am so i eat at 12.30 - 1 am, which is not right but i mess up all my diet and hardwork of day due to this.. i want to start fat burner too.. PLEASE SUGGEST.. I have only one month with me to look Fab.

October 09, 2014

nekaar

oh well ya forgot to mention my age, i am 24

October 09, 2014

Ali

I'm 33 and have about 22-23% body fat I ideally want to get to around 14%, I have gained lots of belly fat during the last 9 years, I am generally fairly slim apart from my stomach and each time I try something I tend to visibly lose fat around other areas but my belly is still the same, what can I do I dont mind fasting for upto 20 hours.i cant do much cardio as my chins hurt but I do football once a week and other than that I can do weights when required what training plan and meal plan should I follow?

July 25, 2014

Adrian Bryant

have you seen these options

July 27, 2014

Mike

Hi Adrian, just wondering what your thoughts are on fasted cardio and muscle loss. In your experience, do you think it can make you lose muscle as last year, I lost 10 pounds using fasted cardio but I have added a lot more muscle now and wouldn't like to lose it. Thanks

June 12, 2014

Adrian Bryant

I fast all the time and I have gained and not lost any muscle

June 12, 2014

Bella

Hi Adrian,

I was single and business wasn't so good for a good couple of years (6) in which I worked out a lot and for the past 2 years with a Personal Trainer 3 times a week. Now I am no longer single (jippee!) and business is booming which leaves me with very little time to exercise. I've always implemented interval training in my workout routine, but now this is my main focus. I try and do one day interval and one day normal training, but my running time is much slower after a interval training day. Is this normal? Should I rather rest?

My second question is: How can I implement weight training for intervals? With the Personal Trainer I use to do weight training for 1 hour twice a week. Even if I try to do weights for intervals, I find you cannot really increase your speed or weight as this causes injury. I have already lost a lot of my muscle and desperately want to avoid loosing more. What can I do?

May 06, 2014

Adrian Bryant

first answer. as you get in more shape your running should be back to normal.

if fat loss is your goal then you don't HAVE TO use weights but its best to use weights at a normal pace and then do intervals

May 07, 2014

hi

my name is rajani deep . my weight 67.9 age 26 married I haven't any kid but i am so fat my body size 40,39,42.i dnt eat so much i take 3 roti 1 bowl vegetable every day morning at 11 amand whole day nill in evening i take snake and then i take dinner at 9 pm 3 roti and vegetable i like sweet .so pls suggest me for my diet and what to do to reduse fat ,because my hushand do not like me and he attract another girl in office so plese help me i really oblised u

April 16, 2014

jisan sam

Hi..
I am 16 years old & mah wght is 77.1 .......
I going 2 gym since 7month so dat my weight is lose up to 5kg in 5 month then i play 4 muscle bt till now their is nt change in muscle.... I will do run on mrng & i will gone 2 gym in evening...
What i want take step 2 lose fat and build muscle?

March 14, 2014

Adrian Bryant

see this

March 15, 2014

REBECCA MADONSELS

Hi am 23 years old and my weight is 79.1 kg and i want to lose weight i used to run at morning for 30 minutes so i want to know how long its take to see the different and how many grams do you lose by running for 30 minutes 4 times a day.

February 12, 2014

Adrian Bryant

expect to lose 10 pounds every 4-to-6 weeks but make sure you use this diet as well

February 13, 2014

Mike

Hi Adrian. I love fasted cardio in the morning. I currently do the 10 minute jumping jack workout first thing when I wake. Just wondering what I could do after to increase my exercise duration from 10 minutes to 30 or 40 minutes. Thanks

January 09, 2014

Adrian Bryant

strive to add an extra minute or half mintue each workout

January 09, 2014

Sairam Ghanta

Hello Andrain,

Thanks for the free DVD. I am using the interval run video from that mostly and I am going good with that. To improve the intensity I am using 2x2 Kg dumbles and running. It gives me a lot of sweat. I really enjoy it. I am also following weight training workout and cardio from my trainer(free). I made some muscle. I am eating boiled bulgur+ millet powder+ flax seeds+ brow rice(total summing up: 50 gms or less) + 2-3 cups ofany Indian Veg/Non Veg curry + mixed with veggies like cabbage+carrot+ tomato+corn+ olives. I eat 3 bowls/per day adding an egg extra at breakfast. Do you see any drawbacks in my diet? I'm really curious how much healthy it is. I add protien plus bread to lunch if i am eating a veg curry. Please let me know your feedback. Thanks!

December 25, 2013

Adrian Bryant

look at this the only drawback is do you know how many total calories you are eating?

December 25, 2013

Jenny

1)Are we allowed to drink water/green tea/black coffee/leptin boost green coffee (125ml) during intermittent fasting? is it good to drink or not to drink anything at all?

2) How many hours of intermittent fasting are perfect for maximum lost weight/fat but in healthy way? 14 or 16 or 20 hours?

Thanks in advance..

December 22, 2013

Adrian Bryant

1. water is okay but for the best results you want to avoid anything that contains calories

2. the l more fat you'll burn but start off with 14 hours

December 23, 2013

Erica

Can I have a couple of swings a of coffee before my workout not a whole cup but just to get me going

December 12, 2013

Adrian Bryant

yes it can. have you read this

December 13, 2013

Name*

how much time should i do intermitten fasting its good for long time

December 06, 2013

Adrian Bryant

you can do it for life (if it's not too tough for you)

December 06, 2013

Ted

This is the best fat loss advise! Enough with fat loss supplements that can hurt your kidney and liver just damn FAST!!! that's it! Follow and read this article and discipline yourself!

November 23, 2013

Sophie

Hey i am 19 and im pretty short im about 5'0. I use to be 150 but because of depression i gained 30 pounds making me 180. When you look at me it doesnt seem like im 180 its seems like im less than that... i will like to know how can i lose 40 pounds by still eating What i want sometimes...

October 26, 2013

Adrian Bryant

eat what you want by using this workout and this diet

October 27, 2013

Sean

This may be posted by someone else (I didn't read all the comments), but don't skip breakfast. It is THE most important meal of the day, no ifs, ands, or buts. Seriously, don't skip breakfast. Trust me, I'm a doctor.

October 13, 2013

Anthony

That's exactly why no one should listen to you. Many doctors only address the symptom and not the root cause

November 05, 2013

Sagar Madhukar Pendse

Hey Adrian,

I am 39 yrs with 90 kgs weight. Though I am 90 kgs, I am fit enough to do any kind of physical activity. I play Badminton everyday for 1 hour in the morning from 7 am to 8 am with a lot of sweating. Recently I have joined a gym which I go everyday in the evening around 8:30 & come back by 9:45 night. My query is, what should I eat OR drink after my gym before sleep. I have observed if I dont eat OR drink after gym, in the morning I get exhausted while playing badminton.

October 08, 2013

Adrian Bryant

what is your overall diet like. do you know how many carbs, protein, fats and total caloreis you eat

October 09, 2013

miss riaz

I m 30 years old woman.5.5inches heighted...I m 66 kg weightd..am I ok or need to reduce weight?.and how much.?

September 25, 2013

Adrian Bryant

that's completely up to you. dont let anyone tell you how you SHOULD look

September 26, 2013

R khan

Hi,
I am 5ft 5 inch, 170 lbs. I want to loose 40 pounds by December. Is it realistic? How can I achieve this goal? I am 49 yrs old. I have gained this weight in last 2 years. Appreciate your help.

August 18, 2013

Adrian Bryant

go here

August 18, 2013

Becky

Hi,
Came across your weight loss and elliptical workout for beginners site by accident while looking for an alternative workout because I have plantar factitious and it really got me motivated. It is the best one I have tried in a while next to swimming laps. Also had a question about weight loss; I used your plug in formula which makes more sense to me than the plan I am on now HCKeto. You see I am 4'11" and at 144pounds and feel just round. I have been on the HCKeto plan for about a month and have lost about 1.5 lbs. and I am still hungry all the time especially at night. Your plan has basically the same food but more calories carbs and fats. The comparison HCKeto on average has 683 cal., 16.5 Fat, and 64.5 Carb. Your plan has me at 1141 to 1492 calories per day. I get to eat more with your plan but will I loose weight or am I not eating enough with the HCKeto neurotransmitter plan. I am really confused will you explain?

July 24, 2013

Adrian Bryant

actually the less you eat = the faster you will lose weight (but the less you eat = more hunger) so first of alll...

how are you tracking the amount of calories you eat?

July 26, 2013

Gill

I can't workout in the morning (responsibilities/leave for work at 05.00). I'm thinking if I fast all day. Workout (as I do) at 4.30-5.30pm (ish) when home from work; and then eat, it is the same thing?
50 yr old woman. 5'2". 125lbs. I am doing mixed cardio, kundalini yoga, hand weights; and just got kettle bells :)
Any advise appreciated, thanks
Gill

July 21, 2013

Adrian Bryant

yes. it's the same thing but of course with a longer fasting period

July 21, 2013

angelashed

Hello,
I'm worried about my daughter. She is 13 years old and weight 66kg. I want her to lose at least 15kg. Last year she was 50kg but don't know what happened to her. Help and thank you

July 15, 2013

Adrian Bryant

have her use this workout and this diet

July 15, 2013

meet

Hi I'm 22yr old hgt 5.4'" and my wgt is 62kg want to reduce 7-8kgs in 1-2 months.
what routine do i need to follow for reducing the weight???

July 09, 2013

angel

Hi I m 29 year old 5.3 feet tall female weighing 76 kgs. I want to loose 15 kgs asp.l breastfeed ma one year old baby. I suffer from arthritis. ..plz help

June 17, 2013

Riina Vicenzzo

Sorry for my bad english.
Hi Adrian, nice job!
I have 120 KG and 183 cm.
I wake up every day at 6 am and i return at home at 1 pm.
I decided to do intermittent fasting - 4 hour window for eat.
If a exercise from 1:30 pm to 2 pm (30 minutes) and i eat after another 30 min at 2:30 pm and my last meal is at 6:30 pm, is that ok ? i will loss weight ? I dont have time to do training in the morning but after 20 hours fast i think the effect will be same.
I go to the bad every day at 9:30 pm - 10 pm .
Is a good strategy to place my workout after 20 hours of fast and to eat at 2:30 pm (30 min after workout) ?
I place the eating window between 2:30 pm and 6:30 pm . Is that ok ? I place in this way because you say to don't eat 2-3 hour before bad. (i go to the bed at 9-30 pm - 10 pm)
Please answer me, respect.

May 26, 2013

Adrian Bryant

yeah, the setup you have stated is fine and will help you lose weight as long as you eat less than 2000 cals per day

May 26, 2013

Riina Vicenzzo

Thanks.
I have two more question.

1. Will be more better to have more than 2-3 hour between last meal and sleep ?

2 .If i eat one meal per day, is more better to eat this meal in the morning (7am) or in the afternoon (2pm) or evening (6pm) ?

Sorry for my questions but i want to know all these details .

May 27, 2013

Adrian Bryant

1. for weight loss it doesn't matter but may help increase hgh

2. it's best to eat it at the ending of your fasting period

May 27, 2013

Riina Vicenzzo

Thanks again .
How many hours between last meal and sleep is the best for HGH ?

May 28, 2013

Adrian Bryant

they say 2+ hours

May 28, 2013

Johanna

Hi Adrian,

I weigh about 170lbs. I gained weight after my third child. My normal routineconsists of waking up every day at 6 am and arriving at home around 4 pm.
This week I began a 7 day fast to help me with fast weight loss and cleansing. I usually exercise in the morning for (30 minutes) not consistently and I plan to stop fasting within a week but plan to skip a meal or two after that. I go to bed every night between 10-11pm. I do not eat much of sweets but can be big on carbs which is a huge no-no. What would be a great strategy to help me lose weight ane keep it off as I am anxious to lose the weight I gained after my pregnancy and keep it off? My goal weight is 125lbs. Also, I nurse so I cannot consume any diet pills that would help me to lose weight sooner.

June 10, 2013

Adrian Bryant

Johanna, use this workout and this diet to get to 125

June 11, 2013

Name*

Hi I am 28 Yrs Old, I was 81 Kgs and gained 10 kgs since Jan-2013.
My height is 5ft 11Inchs.
My question is the fat is new, can i reduce 6-7 kgs in 20-15 days

April 24, 2013

Adrian Bryant

it's possible

April 24, 2013

jojo

hi am jojo. what is the best diet and exercise for after pregnancy. ?I am not breastfeeding any more

April 21, 2013

Cate

Hi Adrian

I'm 29, 180 CM (5ft 10") and no matter what I do I cannot get past 74kgs (163 lb). I gained 10 Kgs (22 lbs) over a six month period, and lost six of them easily enough. But for two months now, despite working out every day (a variety of classes at the gym: toning, interval training/cardio, callanetics), drinking water constantly and never going beyond 20-40g carbs. This has been the case for over two months now, and it's super disheartening. What do you think is going on? Please help!

April 19, 2013

Adrian Bryant

this will get you losing weight again

April 19, 2013

Jest

Hi, I am Jest who has a problem in losing weight. I am 5 feet and 2 inches male teenager of 16 and weights 141 pounds. I am wishing to lose about 1 or 2 pounds per week without much change in diet, as a matter of fact, which I cant probably choose or control in my family. Mostly, I am sucking with my belly fat. Please do help me and give some advice.

April 12, 2013

vladimir

Hi Adrian! I'm a 16 years old boy 180 cm and 65kg weight.I have fat on my lower abs.I go every day to gym and i burn 500 cal.I think i don't eat more than 500 cal.i just have a good breakfast,a sandwish at school and beef or chicken at dinner.I eat a lot of fruits.My question is if I burn 500 cal every day can I lose this fat in 2-3 months?

March 31, 2013

Adrian Bryant

how are you tracking the fact you eat 500 calories per day?

March 31, 2013

vladimir

I have a calories calculator.

March 31, 2013

vladimir

so can i burn fat in 2-3 months if i have this rhythm?

April 02, 2013

Adrian Bryant

you can but you'll gain back what you lose quickly afterwards if you only eat 500 calories per day

April 02, 2013

Cort

I'm a 29 year old female. 5'3 and 160lbs after two kids. I've been counting calories like a crazy person (I eat 1200-1300 faulty) and was running/jogging/walking 3 times power week for 30 mins. I saw absolutely no weight loss and got very discouraged and gave up for awhile. What am I doing wrong?

March 26, 2013

Adrian Bryant

let's take a step back for a mintue b/c you should lose weight on the 1200 cals alone so how were you counting & tracking the cals?

how long were you on this plan before giving up?

March 26, 2013

sasha

hi im 23 i'm 5ft 1 im 9stone 2 im happy with weight but want to loose belly fat after having 3 children i cant get rid of it. i do 30mins on treadmill, 45mins cardio with weights and then diffrent toning exercises every night e.g. arms shoulder and back 1 night, abs the next , legs and bum. which is 15-30 mind pending on what part of body im working out..... i started taking metablism tablets for extra boost. but i cant seem to shift it where am.i going wrong? i eat healthy as well cut out all junk food i have salad withecerything i am eating... plz help.me i want a flat tummy by summer thanks

March 09, 2013

Adrian Bryant

do you know the number of calories you are eating per day?

March 10, 2013

Jade

im 13 girl and i don't have a big stomach but I have a layer of fat covering my abs and I want to get rid of that. what should I do? I'm going to start running again and a week ago I started working out when I wake up an I use to not eat breackas and now I'm going to. what should I have for breakfast, is a bagel with peanut buter good? and what should I change or add to my work out that I can do at home?

March 08, 2013

Sanobar

Ok but after master cleanse diet if i eat just raw veggies n fruits with regular cardio exercise routine as you told earlier in that case der would be any difference or not

March 07, 2013

Adrian Bryant

it all depends on if you can maintain the diet or not. see this

March 08, 2013

Sanobar

Hey adrian,
Recently i read about master cleanse diet is it ok to do so?

March 06, 2013

Adrian Bryant

it's okay but you're likely to gain back all that you lost. see this

March 06, 2013

Name*

Hi I'm a 13 year old kid that wants to lose weight I am about 5/7 and weigh about 187lbs how much weight can I lose if I follow these steps by the month of may plzz help. I'm tired of being fat and over weight

March 04, 2013

Adrian Bryant

these are good tips to use but you need a full plan so Use any 1 of the permanent weight loss plans here

March 04, 2013

Leah

Hi I just started your intervel treadmill/bike/precor workout and it is fantastic. The only draw back is on the treadmill I go about 8 miles per hour 10 on 10 off, my left inner thigh feels like I pulled it. Now I dont know if it is the jumping on and off motion or not, but I just wanted to know if this is common and what you would recommend for that issue. It only effects me on treadmill. I dont know if my muscle has to get used to this or what.
Thanks Leah

March 05, 2013

Adrian Bryant

you're the first one I heard of with something like that but in your case I would stay away from the treadmill until the situation gets better

March 05, 2013

Sanobar

Hey adrian,
Can i replace green coffee beans with green tea is it ok to do so n also tell me can i eat corn flakes as one of my meal or just go with raw fruits or veggies ?

March 03, 2013

Adrian Bryant

green coffee and/or green tea is fine

the corn flakes is also okay

March 03, 2013

Sanobar

Hey adrian,
i m 23 yrs old and i weigh 78 kilograms i want to loose 10 kilogram in 1 month because of my marriage can u please help me out :(
waiting 4 ur reply

March 01, 2013

Jeyy

Hey Adrian, my name is Jerick. I'm 5,5 and I weigh 163 lbs. I'm having trouble losing my belly and love handles. My upper body and legs are fine though. I'm satisfied with my upper body strength and tone. It's just my lower body that's bothering me. I drink tea and eat 1/2 cup of oatmeal every morning. I also snack on fruits 3 times a day and eat 2 small meals during the day not including breakfast. So am I doing something wrong and do you think I can lose the belly fat by end of April?

February 26, 2013

Adrian Bryant

how many total calories do you eat daily and what is your workout routine

February 26, 2013

Jeyy

I usually eat between 1700-1800 calories a day and one cheat day per week. I would usually run for 30 minutes. Do full, side and half crunches and sit-ups. Then lateral and front raises and the usual 20-30 push ups

February 26, 2013

Adrian Bryant

do this workout and use this diet but eat only 1200-to-1800 cals

February 26, 2013

shubhi

i am 20 years and i weigh 58 kgs,,...my height is 5 ft....i want to ask that what exercises should be done in the morning as soon as we wake up for quick results???

February 26, 2013

Rajat Sahoo

Morning workouts are great for fat loss just have a small cup of coffee before heading to gym! you will get lot of energy which you could have got from foods.. and at the same time burn maximum amount of fat..!have 2-3 bananas after workout for recovery (if you want recovery to be natural).

Take care.

February 18, 2013

Name*

Hi I'm a 13 year old girl I am 5ft 7 and I weight 146 pounds I already do 4 hours exercise a week. My diet is ok but I do have a problem with school dinners I can't choose what I eat at lunch. I know I'm at a sort of healthy weight but I have a large belly. I can only eat what i am given but my parents do make us eat healthily. What exercises can I do to make me lose my belly fat?

February 16, 2013

Rajat Sahoo

You can start jogging at first with a medium/low pace for 20-30 Mins every day first thing in the morning...doing endless amount of reps in situps and crunches will not shed those extra fats..you have to burn calories in order to get rid of that!

rajatsahoo92@gmail.com
Take care.

February 18, 2013

mebs

hello there !!! i'm only 14 years old but i'm 60 kilograms already. It's was embarrassing to go out as a teenager with a fat body. So i'm asking for an advice how could I lose weight in just 2 months or during vacation from school ???

thanks in advance !!!

January 23, 2013

Adrian Bryant

how tall are you?

January 23, 2013

Xeng

Hi there,

I am so glad I stumbled into this site. The informations are so helpful. I just wanted to ask. I want to lose 50 pounds in 5-8 months. How many times should I workout in a day? Should I just strictly do cardio or other exercise too?

Thanks!

January 16, 2013

tIFFANY

If I workout when I wake up, how long after the workout should I wait to eat?

January 09, 2013

Adrian Bryant

You can eat whenever you want after you workout but it more or less depends on if you're on some type of fasting regimen if you should wait an extended period of time after working out before you eat

January 10, 2013


NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com