FAT BLAST
The 30-second daily habit doctor says could help you burn more fat than your gym workout
Plus other tips for blasting belly fat, without going to the gym or dieting
A WEIGHT LOSS expert has revealed the small daily habit that could help people burn more fat - and it takes less time than scrolling Instagram.
Many people, especially those with demanding jobs or family responsibilities, face real time constraints when it comes to cooking healthy meals, preparing for workouts, or finding time for physical activity.
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But according to Professor Franklin Joseph, of weight loss clinic, there's one easy change people can make that helps the body become better at burning fat - and it doesn't involve hours at the gym or cutting carbs.
The professor, who's helped thousands of people lose weight through but smart swaps, says a 30-second cold shower is key.
A 30-second cold blast
“If you want to increase fat-burning without doing more cardio, start by turning your shower cold for 30 seconds at the end,” he said.
“It sounds simple - and it is - but it works.”
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The trick, he says, is in how the body responds to sudden cold exposure.
“When you’re hit with cold water, your body has to work harder to keep you warm. That activates something called brown fat - a type of fat that burns calories to generate heat,” he explained.
Brown fat is a type of fat that burns calories to generate heat, and can lead to increased energy expenditure
Studies have shown that regular exposure to cold - even just a short blast at the end of a warm shower - can boost metabolism and encourage fat loss over time.
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A study published in the Journal of Clinical Investigation found that participants exposed to mild cold for several hours increased their metabolic rate by up to 15 per cent.
Another in the same journal showed that after a month of exposure to mild cold, participants had a 42 per cent increase in brown fat volume and a 10 per cent increase in fat metabolic activity.
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“Brown fat is like your body’s internal furnace,” Prof Joseph said.
“Unlike normal fat, which stores energy, brown fat burns it. And the colder you get, the harder it works.”
Burns more than a workout
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While a cold shower won’t replace a training session, Prof Joseph says it can be surprisingly effective when done consistently.
“A single 30-second cold shower won’t magically melt fat, but over time, the effect adds up,” he said.
“It can trigger metabolic changes that make your body more efficient at burning fat, especially when paired with a healthy diet and regular movement.”
In fact, some research suggests that regular cold exposure can burn more calories over a week than a few moderate cardio sessions.
“It won’t leave you sweating, but it’s a great tool for people who want to maximise fat-burning with minimal effort,” he said.
“Plus, it boosts mood, alertness and immune function - so you’re getting more than just fat loss.”
Prof Joseph recommends starting with 15 to 30 seconds of cold water at the end of your shower, then gradually building up if you can tolerate it.
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“It’s free, fast, and takes less time than a warm-up,” he added.
“If you want to burn more fat without spending more time exercising, it’s a no-brainer.”
How to blast belly fat WITHOUT going to the gym or dieting
Chew your food
This mindfulness trick is used to focus your brain on the food you are eating - how it tastes and feels - rather than scoffing it in a hurry. If the brain does not register that you have eaten, you'll soon crave more food.
Avocado a day
Eating avocado every day can fight visceral fat in women, which collects around the organs in the stomach and can lead to diabetes, heart attack, and some cancers, according to a University of Illinois Urbana-Champaign study of 105 people.
Avoid fizzy drinks
Losing belly “fat” may just be a case of preventing bloating, which can be onset by fizzy soft drinks. Instead, keep hydrated with water.
Reduce alcohol
Alcohol does no favours at all for our health or figures. It is 'empty calories', meaning it contributes to your calorie intake without giving any nutritional benefit.
Hangovers can also lead you to eat more fatty foods, while putting you off exercising.
Sleep more
Various studies have shown that if you’re not sleeping well, it can cause weight gain.
People are more likely to crave junk food when they are sleep deprived because, not only are they in need of an energy boost, but their appetite hormones are all over the place.
Reduce stress
Stress causes an imbalance of hormones, particularly cortisol. This hormone has been linked with obesity and excess belly fat.
Find ways to reduce your stress to avoid the so-called 'stress belly'.
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