Being overweight puts you at increased risk for a number of diseases. Obesity is now an epidemic in the U.S. and threatens to get worse if Americans don’t start taking decisive action to curb the problem.

Ways to Burn Fat and Calories

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If you would like to decrease your weight, consider these strategies:

  • Eat six small meals a day – Providing your body with food every three hours can keep you from feeling deprived and boost your metabolism. As your metabolic process revs up, you’ll burn more calories.
  • Be physically active – Carrying extra weight can make you feel sluggish and less interested in exercise. If you can motivate yourself to do simple exercises each day, though, you’ll be far better off. For example, running 100-yard sprints 10 times will burn up to 500 calories.
  • Avoid seconds – Resist the urge to go back for second servings of food, no matter how much you enjoyed it. If you really have to ask for a second serving, wait for at least 20 minutes. This is often enough time to allow your food to digest and your body to realize that it feels satisfied.
  • Chew mint gum after a meal – The flavor of mint has been known to diminish hunger. Gum can also keep your mouth occupied, so you don’t feel like you need the stimulation of more eating.
  • Drink more water – Your body might mistake thirst for hunger.Drinking water, especially before a meal, can make you feel full so you don’t overeat.
  • Use smart food substitutes – Look for little ways to shave calories when you cook. For example, instead of coating a chicken breast in high-calorie bread crumbs, opt for lighter panko crumbs instead.
  • Take health supplements – Taking health supplements, such as TestX Core, can help you burn fat. If you find yourself feeling too lethargic to hit the gym, TestX Core can boost testosterone levels to give you greater energy, stamina, and muscle mass.

Make 2017 the year that you lose the excess body weight. It can be tough to get started, but with each bit of progress, you’ll look and feel better and decrease your risk for chronic diseases.