Fitness coach outlines seven lifestyle habits to support fat loss

A fitness coach has outlined seven daily habits that he says can help the body burn fat throughout the day, noting that building muscle increases calorie use even when the body is at rest.

In a July 28 post on Instagram, trainer Necach Marson said fat loss does not rely solely on running or treadmill workouts, and recommended a set of lifestyle changes aimed at supporting metabolism and energy balance.

1. Sleep seven to nine hours nightly

Marson said insufficient rest can slow metabolism by up to 30 percent and increase hormones linked to fat storage. Regular, adequate sleep allows the body to recover and helps maintain normal metabolic function.

2. Walk more than 8,000 steps daily

Walking at low intensity helps the body use fat as an energy source without stressing joints or breaking down muscle. Marson suggested consistent daily movement as a sustainable option.

3. Lift weights three to four times per week

Resistance training builds muscle mass, which burns calories even when inactive. "Building muscles burns calories even at rest," he wrote, adding that strength training provides a long-term metabolic advantage.

4. Eat protein with every meal

Roughly 30 percent of protein calories are used during digestion, making it more metabolically demanding than fat or carbohydrates. Protein also supports muscle maintenance, which is important during weight loss.

5. Drink water before meals

Hydrating before eating may raise metabolism temporarily and help reduce calorie intake by promoting fullness.

6. Eat within a 10-hour window

Limiting meals to a defined time frame has been linked in some studies to improved insulin sensitivity and energy balance, both of which can aid fat metabolism.

7. Take cold showers

Cold exposure can activate brown fat, a type of tissue that burns energy to generate heat, increasing calorie use for several hours afterward.

Marson added that running and other cardio exercises remain useful, but said these daily practices can help turn the body "into a fat-burning machine all day long."

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.