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Give yourself 30 days. Many folks say it takes 30 days to form a pattern and 90 days to form a habit. Divide it in thirds. Commit yourself to the first 30 days and you’ll get results. Continue for the next 30, and you’ll find reaching 90 days is easy! Weight loss is rooted in burning fat. How we exercise and what we eat directly affects how our body burns fat. We must burn more calories than we consume each day to lose weight. How many times have we looked in the mirror and promised ourselves we’d start a diet or exercise program? It’s time to take charge with these tips for successfully burning fat and toning your body.

• Water, water, and more water. Our bodies need water—lots of it. Dehydration causes low energy and low fat loss when exercising. Our bodies must be hydrated properly for our blood to clean away waste products. Remember that 8-10 glasses of water a day rule? Live by it. You’ll have increased energy, beautiful skin, and a noticeable difference in your energy levels.

• Sleep. Recent studies have proven sleep is an important component to successful weight loss. Adults need 7-8 hours per night. While sleeping, your body effortlessly consumes calories to keep your body functioning properly. It’s a completely pain-free carbohydrate and fat-burning activity.

• Reduce salt intake. The daily recommended sodium requirement for adults is 2,400 mg. This includes all salt, not just what you might add at the table. Excess salt in your body causes water retention. Try omitting salt from cooking first, then tackle reducing use at meal time.

• Skip alcohol. Any kind of alcohol adds completely useless calories to your body. Consumption is at direct odds with any kind of fat-burning or weight-loss program.

• Reduce calories. Weight loss is rooted in decreasing calorie consumption and increasing calories burned. Change how you prepare your food by steaming, boiling, roasting, and stewing foods (with water) to help lock in nutrients. You’ll be saving the calories normally added in the butters and oils typically used in fried foods. Many current diet programs provide food without actually teaching you how to prepare your own healthy foods. Purchase a cookbook or two on cooking healthy, low-calorie meals.

• Eat mini-meals. Try eating 4-5 mini meals a day that are spaced 2-3 hours apart. Keep a diary of what you eat. The mini meals should be healthy and balanced including meat, poultry, fish, beans, eggs and nuts; grains; fruits; vegetables, and dairy to get protein, carbohydrates and a small amount of fat. The object is to consume fewer calories, so be true to this program.

• Eat breakfast. By eating breakfast right after your workout, you’re jump starting your metabolism. Breakfast should be a healthy one, with protein and grains. You’ll also find yourself eating less at lunch.

• Exercise as soon as you wake. Burning fat takes hard work, so get the most bang for your buck! Perform your cardio workout as soon as you wake in the morning for 30 minutes. Fat burning occurs at a rate almost 3 times faster upon waking because your body has burned up excess carbohydrates while sleeping. This is the time when your body is most efficient at fat burning. Capitalize on that!

• Add another workout. Your metabolism is already boosted from your earlier workout, so add another workout to pump up your metabolism to another level. This second workout can be either cardio or weight training.

• Give yourself 30 days. Many folks say it takes 30 days to form a pattern and 90 days to form a habit. Divide it in thirds. Commit yourself to the first 30 days and you’ll get results. Continue for the next 30, and you’ll find reaching 90 days is easy!