In order to lose weight, you need to burn more calories than you consume
In order to lose weight, you need to burn more calories than you consume. Fortunately, there are some easy ways to burn calories that you can incorporate into your daily life.
Increase your after-meal burn by eating more vegetables and phasing out meat and dairy products.Your body expends around 200 calories to digest your food. People who eat fibrous fruit, vegetables, complex carbs, and low-fat meat burn even more calories after they eat. In fact,vegetarians generally have a bigger after-meal burn than their omnivorous counterparts. And no matter what you eat, adding 5g of Tabasco sauce to any meal can raise your metabolism by 12-20 percent for up to two hours after you're done. This is caused by capsaicin - the nutrient that makes chile peppershot.
Drink ice water.The colder the water you drink, the more calories you burn, since your body expends more energy warming up the water. If you have 8 glasses (64 oz) of ice-cold water in a day, you will burn 70 more calories than if you drank 8 glasses of a body temperature beverage. In fact, this principle will work with any calorie-free beverage, as long as it's ice cold, so you might want to ice up that coffee and tea mentioned earlier for cumulative calorie-burning effects. Keep in mind, however, that the weight loss impact of this one particular practice is not drastic: It would take 435 glasses of ice water (about two months, assuming 8 glasses a day) to lose one pound. And, do not go overboard. There is such a thing as water toxicity.
Reach for the caffeine, pass on the sugar and cream.Caffeine tends to increase the number of calories you burn, probably because they stimulate thermogenesis one way your body generates heat and energy from digesting food and because the boost in energy means you move around more (which means more calories burned). Having 250 milligrams of caffeine with a meal can increase the calories spent metabolizing the meal by 10%.Green tea, in particular, seems to be especially conducive to burning calories. So instead of having soda or any other calorie-laden drink with your meals, go for an unsweetened cup of coffee or tea. Skip the sugar, milk, cream, or any other caloric enhancements so that you don't replace the extra calories you're burning. Drinking coffee or tea plain will take some getting used to, but purchasing high-quality beans or tea leaves will certainly help. ( DO NOT exaggerate your caffeine intake).
Fidget.Studies show that lean people fidget for about 150 minutes a day more than obese people do. That kind of low-grade activity (tapping feet and fingers, twirling hair, gesturing while speaking, etc.) can burn 350 calories a day, which translates into 10-30 pounds a year! It is called Non-Exercise Activity Thermogenesis (NEAT), any movement that isn't intended as exercise. You can burn an extra 100-150 calories an hour by increasing NEAT. Here are some ideas:
- Standing burns 50% more calories than sitting. Stand while talking on the phone, using the computer, or reading the paper.
- Pacing is even better. By pacing, you can burn 90 more calories an hour than if you we're sitting still. Make it a habit to pace whenever you use the phone.
- Buy a work station or desk that you can stand at or, if you can, set up a desk over atreadmill. By walking 1 mile an hour while you work, you'll burn an additional 100 calories per hour which, if you do this for 2-3 hours a day, you could lose 44-60 pounds in a year. It is recommended that you start slowly, though, walking 15 minutes every hour and then increasing gradually. Alternatively, you can use a mini-stepper under a tall desk, or while watching TV to achieve the same results.
Calories burnt is proportional to your lean body mass.So, consume a good amount of protein, 20-30 grams, within ten minutes of your workout and you will be on your way to increasing you lean body mass and burning better calories.
Chill out.Shivering burns calories, so if you can spend more time outside when it's cold, you'll crank up the calorie furnace. Even if you don't shiver, though, you can get a 3-7% increase in calorie burn just from your body warming itself (similar to the principle at work when you drink ice water). Just don't run away with this idea and get yourself sick!
Posted in Newspaper Post Date 07/05/2017