Are you getting the most from your exercise? Here are five tips that will enhance your weight loss efforts and help you build muscle, balance blood sugar levels, and keep you burning fat long after your workouts. If you’ve hit a weight loss plateau or simply want to know how to enhance your fat burning ability, then incorporating these tips into your routine will help you start seeing more results.

1. Exercise in the Morning.
Forty-five minutes to an hour of brisk walking or jogging in the morning can help to reduce food cravings all day long. Exercise increases levels of brain-derived neurotrophic factor (BDNF) which dampens our desire for food. In a study of women, those who exercised in the morning ended up exercising more throughout the whole day. Plus, measurement of the women’s brain waves after exercise showed less arousal activity associated with the perception of food, meaning less food cravings.

2. Eat Low Carb after Aerobic Exercise.
Aerobic exercise helps the liver and muscles uptake glucose from the blood stream. Researchers found that eating a low-carbohydrate meal following aerobic exercise improved insulin resistance. Consuming a meal containing adequate protein, vegetables, and fat of appropriate caloric value seems to be the best option for recovery post-workout.

3. Use Whey Protein for Muscle Recovery.
Building muscle is important for weight loss, as it increases calorie burn and insulin sensitivity long after your workout. Whey protein, but not soy protein, promotes healthy muscle rejuvenation and repair. Researchers found that 25 grams of whey protein following resistance training stimulates mTOR, a gene signaling pathway associated with muscle growth. Plus, supplementing with whey protein was found to have a positive effect on healthy blood sugar metabolism.

4. High Quality Green Tea Extract.
Green tea extract contains polyphenols that support healthy weight management. EGCG, the primary catechin in green tea, has been found to support healthy insulin function and promote fat burning in the liver and muscles. Plus, green tea naturally contains some caffeine which enhances thermogenesis (the creation of heat) and enhances caloric burn. A green tea extract supplement standardized for polyphenols, catechins, and EGCG is best.

5. Supplement with Essential Fatty Acids.
Essential fatty acids like DHA, EPA, and GLA help to increase blood flow to muscles during exercise, helping to improve endurance and reduce lactic acid build-up. Essential fatty acids also help the body manage inflammation coming from fat cells.

Any amount of refreshing exercise you do offers health benefits, but these tips will further increase the positive effects of exercise. You’re putting in the work, so make sure you get the most out of it!