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The quickest way to look more fit and toned is fat loss. There are various things you can do in your daily life to achieve fat loss without spending endless amounts of time at the gym, or tiring yourself out by constantly stepping on and off the scale.

Step one: small changes in your breakfast
Firstly, choose your breakfast wisely. Say you have 2 favourite breakfasts: milk with cereal and banana, or eggs with cherry tomatoes and wholegrain toast. Most scientific studies show that you should be opting for the 2nd breakfast, as eggs can keep you feeling fuller for longer. According to a study from the University of Alabama, breakfast that includes white toast, bread or cereal can contribute to weight gain. The good news is that breakfast that includes eggs, or any other food that contains some fat and fewer carbohydrates can help you to maintain your weight. This was the conclusion of the above study, which was published in the scientifically approved magazine, Appetite.

Step two: choose your macronutrients wisely
During the course of the day, focus on your protein intake. Almonds, yogurt and salmon are just a few of the choices that will give you a good amount of necessary protein. Other good sources of protein that are low in fat include fish, seafood, skinless chicken, lean beef, egg whites and soya products, such as tofu. Every food that we eat requires energy to be digested, and for protein digestion our bodies use around 30% of the energy taken in from the food itself, resulting in an immediate increase in metabolism of up to 10-15% during the day.

Step three: drink green tea

Most people drink coffee during work, such as a cappuccino or latte, which are usually high in sugar. Having one coffee is not a problem, but if you drink more than 2-3 coffees per day, their consumption can become an aggravating habit. On the other hand, a large mug of green tea is rich in polyphenols, which appear to contribute to the mild increase in metabolism and fat burning. A recent study from the University of Chicago showed that EGCG green tea polyphenols may desensitize leptin receptors, thus reducing our appetite.

Step four: improve your body's vitamin D levels

A recent study by the University of Minnesota has shown that people who have adequate levels of vitamin D manage to lose more weight when they are on a diet than those who do not have adequate levels of vitamin D. One of the reasons for this is the fact that the body can secrete more leptin if it has enough vitamin D. Leptin is the hormone that sends the signal to the brain that we are full. Good sources of vitamin D include fatty fish such as salmon and mackerel, as well as sun exposure. However, as direct exposure to sunlight is dangerous, we should not forget to apply sun protection and expose our skin to the sun in moderation. Twenty minutes, at least five times a week, are enough to meet our vitamin D needs.