How can you be a little better today than you were yesterday?

It’s easy–just do something little yet significant.

A tiny step, when done regularly, creates endless opportunities for a leaner, healthier body.

Take a moment to consider how that healthier YOU might look and feel.

Perhaps you’d feel more positive and could improve many aspects of your life.

Much of this starts with a micro-change to some of your daily habits.

To help you along, here are three of the latest scientific advancements in health and fat burning.

You can use them daily to ensure each brings you closer to your target weight while optimizing your health.


Weight Loss Habit #1: Save your first coffee for training

Coffee has always given the gift of energy.

However, it’s not always best to waste that gift on waking up in the morning.

Drinking coffee 30 minutes before your workout can increase the levels of fat oxidation during your session.

If you usually drink it first thing and train later in the day, try switching up your daily java routine so it sets you up to burn more fat.

Can’t go without a morning pick-me-up?

Try matcha tea, an apple, lemon, ginger water, or some raw cacao to give your morning the zing it needs.


Weight Loss Habit #2: Eat After Training

Avoid having breakfast beforehand if you’re stepping on the treadmill in the morning.

A paper in the Journal of Clinical Endocrinology & Metabolism found people who did cardio before eating their first meal doubled the amount of fat they burned compared to those who ate before training.

It’s known as fasted cardio.

You’ll feel lighter, faster, and better prepared to train at maximum intensity.

Most of the time, that cereal can wait.

If you need a little something in your stomach, try It’s Skinny rice, which has just 9 calories per bag and zero net carbs.

Drizzle with a little soy sauce or stir in a scrambled egg.

It’s like fasted cardio but without an empty stomach.


Weight Loss Habit #3: Write Down What You Ate

Socrates famously said that the unexamined life is one not worth living.

Similarly, an unexamined diet is not worth eating.

A mere 14.6 minutes is how long it will take each day to write down what you’ve eaten, says a paper at the University of Vermont.

The researchers found that keeping a food diary best predicts weight-loss success.

However, the frequency of the monitoring, not the time spent doing it, created the most success.

Do it daily, and you’ll spend less time on the treadmill.

This practice keeps you accountable and helps you own what you’ve eaten.

Writing it down puts you more in tune with your daily steps toward success or failure.

And if you want to write down fewer numbers, It’s Skinny pastas and rice will keep the figures down.

They only offer 9 calories, are high in fiber, are low glycemic, and have zero net carbs.

It means you can eat them and feel full and satisfied.

Deploying these small daily adjustments won’t feel like a major change.

However, these little steps executed over time will improve your life.