An effective reward is something that is desirable, timely, and dependent on meeting your goal. The rewards you choose may be material (e.g., a movie or music CD, or a payment toward buying a more costly item) or an act of self-kindness (e.g., an afternoon off from work or just an hour of quiet time away from family). Frequent small rewards, earned for meeting smaller goals, are more effective than bigger rewards that require a long, difficult effort.
Matheny recommends a Tabata-style workout to rev up your fat-burning power. For this, you'll spend 20 seconds doing an intense exercise, like burpees, followed by 10 seconds rest. You'll repeat the sequence eight times, giving you a four-minute workout. For a quick and dirty full-body workout, repeat the sequence five times with five different exercises for a total of 20 minutes.
Studies show that eating breakfast plays a part in successful weight loss — almost 80 percent of people who successfully keep weight off chow down on this meal, according to a study published in Obesity Research. "Your metabolism slows as you sleep, and the process of digesting food revs it up again," explains Heller. Aim for a 300- to 400-calorie breakfast, such as a high-fiber cereal (another metabolism booster) with skim milk and fruit.
1. Boost your metabolism throughout the day: Your BMR regulates how many calories you burn at rest and the more you move, the higher your BMR, and the more you’ll burn when standing still. Small efforts like taking the stairs, walking to pick up lunch, even playing pool with the guys during happy hour can all jumpstart your metabolism. (Check out these 30 Easy Ways to Burn Fat in 30 Minutes Without the Gym.)
"The answer is: it depends on your metabolism," Dr. Arad told POPSUGAR. Your metabolism relates to how your body produces energy from fats, sugars, and proteins as well as how it stores energy. Your metabolic rate, the number of calories you burn in a unit of time, provides insight on whether you have a fast or slow metabolism and how much energy you burn. To determine your metabolic rate, you'll need to get a resting metabolic rate (RMR) test (typically $250, but rates will vary), which are currently offered at specialized clinics like Fitnescity.
All of this is important to understand because while the basics of changing your body composition are simple –energy balance– each person’s personal psychology and physiology will differ. Someone who’s never exercised before and has a lot of fat to lose will have different physiological and psychological requirements than someone who stopped training for a while and gained some body fat in the interim; conversely, a lean beginner is going to be in a different place than an overweight beginner.
Stand in front of the bar, shins touching metal, feet roughly shoulder-width apart. Squat down and grab the bar overhand, hands slightly wider than shoulder width and elbows straight. Draw your shoulders back, push your chest out, and tense your lats. Taking a deep breath, begin standing up, pushing heels into the ground and pulling your chest up. Keep the bar as close to your legs as possible. As soon as the bar passes your knees, push your hips forward with power, ending standing tall and straight with the bar in front of your groin. Slowly reverse the motion, making sure to keep your abs braced, and lower the bar to the floor.