Get Fit For 2013

Want to turn your body's fat-burning potential up a notch? Check out these five ways to wake up and up the calorie burn.

1. Exercise: That dawn workout doesn't just put a pep in your step; exercising in the morning also helps boost your metabolism, more than exercising at other times of the day. Studies have shown that people who exercised in the morning burn more calories than those who exercise at other times of the day, so lace up your sneaks and greet the sun for an added calorie burn.
2. Add intensity: Good news for the time-strapped: a recent study found that a simple intense 2.5-minute burst of exercise can lead to an increased afterburn all day — up to 200 calories worth, in fact. Need ideas on how to add intensity to your workouts? Here are five short exercises that will help you burn extra calories fast.

Three more ideas after the break!

Getting creative in the kitchen is an essential component of healthy cooking. These three simple techniques will help keep you on a healthy track and also create satisfying meals without sacrificing flavor.

Sub in citrus: Fresh citrus juice has so many applications in the kitchen. Instead of topping your favorite vegetables with heavy sauces or cheese, try lemon or lime juice to add bright flavors. Lemon and orange juice also make delicious bases to light and tasty salad dressings. This way you can forget the store-bought stuff that is heavier in calories and fat. Try this citrus-lime dressing in your next salad.

Bake your favorites: Frying up fish or chicken is not an ideal technique for everyday eating. Baking these proteins in the oven is more time consuming, but the benefits make it worth the effort. Even when it comes to classic, decadent appetizers, there are plenty of baked versions. Just try these baked buffalo wings; they might just be better than the original.

Wet sauté: To save calories and add a new depth of flavor to your vegetables, forget the oil and use vegetable broth instead. A general rule is to use twice as much vegetable broth as oil. Add fresh chopped herbs or a sprig of thyme to freshen up the flavor even more.

Are you getting serious about your health this year? If a trip to Mexico, a Vitamix, and a ton of new gear sweetens the deal, then enter our Get Fit For 2013 Giveaway for the chance to win.

There are only so many hours in the day, but sometimes we pack everything in right up until bedtime. With so many obligations, it's easy to not sit down for dinner until late at night. If you jump into bed right after, however, that late-night meal may be the reason why you're not getting a good night's sleep.

Late-night dinners can trigger digestive issues and make getting a good night's sleep impossible, causing you to toss and turn all night. If that's not enough of a reason to move up your dinner time, maybe this will be: a recent study found that those who ate dinner late at night ended up consuming more calories and fewer fruits and vegetables than those who ate before 8 p.m. If you're following a weight-loss plan, getting better sleep and eating an earlier dinner should be at the top of your to-do list.

If you find that you don't have time in the evening to eat an earlier meal, check your schedule; you may need to move your workout to the morning or lunchtime, find quicker ways to work out effectively at night, or eat dinner before you tackle the rest of your evening obligations. And make a quick 30-minute meal when you get home so you can enjoy an early dinner as well as a restful night's sleep.

Want more healthy living tips? Enter our Get Fit For 2013 contest. You'll receive healthy living tips (like this one!) straight to your inbox, and you'll be in the running to win a prize package that includes a trip to Mexico, $500 worth of Zobha fitness clothes, a Vitamix, and more!

There are so many ways to get your sweat on. Don't let boredom keep you from working out. Try something new and make every workout a new adventure.

We are pumped to share one of our favorite stories from Health here on FitSugar.

By Tina Haupert

I love to exercise, but I'm not always motivated to work out, especially in the middle of winter. It's cold and dark and snowy, so leaving my nice warm house (or couch) is usually the last thing I want to do for a workout. Of course, at the beginning of a new year, my motivation to exercise is at its peak, but as the weeks progress and the Winter begins to wear on me, my desire to break a sweat really starts to weaken. Instead of getting down on myself and giving up on my health goals, here's what I do to veer back on course.

Related: Willpower Secrets From the Pros

Use the past as a learning experience
Instead of dwelling on the mistakes I made in the past, I focus my attention on the future. Maybe I gained a few pounds or indulged a little too much. I don't beat myself up about those things, and instead I use those mistakes as a learning experience. The next time I'm faced with a delicious dessert spread at a party or I decide to skip exercise before work, I think about how I felt the last time I slipped up and then move forward with my health and fitness goals.

Related: Are You Making These Dieting Mistakes?

Do one healthy thing IMMEDIATELY
Everyone falls off the wagon at some point or another with their goals, so instead of throwing in the towel, I do one healthy thing immediately. I'll lace up my sneakers and go for a run, I'll search for healthy recipes online, or I'll read some of my favorite health and fitness blogs for some inspiration. Instead of falling further into bad habits and making excuses for getting off track, I get myself back on course immediately. And doing that one healthy thing almost always keeps the ball rolling with my motivation.

Related: 8 Easy Ways to Get Healthy Today

Create a plan of attack
When I feel like my motivation is at an all-time low, I take charge by creating a plan of attack, which often includes scheduling appointments to work out into my calendar and creating a healthy meal plan for the next few days. When I take the time to sit down and plan some healthy habits, it motivates me to see these things in black and white because I know they're possible, which also helps me stick with them!

If you have a stability ball, then we have six moves you need to try. This simple fitness prop makes classic exercises like crunches and push-ups much more effective, since keeping the ball stable forces you to work harder. And in this case, working harder is working smarter.

Keep reading for more details.

When it comes to weight loss, we all know that exercise helps burn calories to get your body in a caloric deficit, but it can do much more. New studies have shown that exercise can help decrease your appetite, too.

The reason? Exercising regularly affects the hormones that tell you when to eat. Research has also shown that running is the most effective form of exercise that affects these hormones — but just one day on the treadmill will not do the trick! For this change to happen, you need to stick with the program for (at least) several months.

It's easy to get down on yourself when you're not seeing big results from the start of your gym routine, but have faith in the process. Staying committed to a tough, consistent workout plan will offer emotional, fitness, and weight-loss benefits.

Are you getting serious about your health this year? If a trip to Mexico, a Vitamix, and a ton of new gear sweetens the deal, then enter our Get Fit For 2013 Giveaway for the chance to win. You'll receive quick healthy living tips — just like this one — delivered directly to your inbox.