Burning calories in larger quantities and can increase your metabolic rate to lose weight faster and more easily. The metabolic rate is the rate at which the body burns calories. A body that consumes 2500 calories a day and managed to spend 2500 calories per day will remain the same weight. A body that consumes 2500 calories a day but do burn that 2000 will gain weight at a rate of 500 grams per week.
This explains why some people do not get fat even when they eat fast food because they burn more calories than they consume. You can do many things to speed up your metabolism and burn calories. The secret to burn more calories based on your knowledge of what determines your metabolic rate and what you can do to influence this rate.
You have any interest to burn calories to lose weight because expend more calories helps you:
- Lose weight at the outset of a diet,
- Lose weight without suffering the effect level,
- Lose weight during menopause
- Lose weight even if you suffer from hypothyroidism,
- Lose weight if you have a few extra pounds.
Why you need to burn calories?
You are forced to expend calories to provide energy for three main functions:
Basal Metabolic Rate: This is the amount of calories you burn at least to allow the body to stay alive (even when you’re lying, making no physical activity). The basal metabolic rate accounts for about 60% of calories burned each day for an average person
Burn calories for various activities, it is the energy used during movement (lifting your arm to call a taxi, walk, use the remote control, cleaning windows, etc..). These activities account for about 30% of daily calories in the average person,
Thermogenesis food: the thermogenic effect is described as the production of heat caused by the meal, that is to say, the calories burned by the eating, digesting, absorbing and using food.
How to burn calories faster?
You can influence the factors listed above and accelerate your rate of calorie expenditure using some (or all) tactics:
- Build Muscle: Increase muscle mass in your body. For every pound of muscle you gain, your body will spend about 100 more calories per day. In a recent study, researchers found that classical training increases the basal metabolic rate by about 15%. This is because muscle is “metabolically active” and actually burn more calories than other body tissue even when your body is not moving.Do weight training with dumbells just 3 times a week for 20 minutes each time is enough to build muscle. Not only will you burn calories, but you’ll also have a better look and a better state of mind, whatever your body weight.
- Move your body more: Although an average person burns approximately 30% of calories through daily activities, many sedentary people spend about 15%. Just be aware of this and take advantage of any opportunity to move to a dramatic difference in the amount of calories you burn. Read also the 16 excuses not to run and how to stop them out, click here.The trick is to always keep the message “keep moving” in mind. Write the word “MOVE” on post-it notes and stick them in places where you are going to notice when you sit down. Then, jump on every opportunity that comes your way to move.Here are some ideas to move to burn more calories:
- Tap your feet,
- Swing legs
- Drumming fingers,
- Get up and stretch,
- Move your head from left to right,
- Change of position,
- Stir fingers and fidgeting,
- Do not use the internal phone, go to the colleague face to face,
- Take the stairs
- Park the car as far as possible from the front door (the supermarket, office, etc..)
- Call standing and not sitting (you stand to burn 50% more calories than sitting)
- Tighten and loosen the muscles,
- If you work from home at the computer, try the Walkstation.
You will find a lot of other opportunities to burn calories if you do not stop to find. Continue therefore constantly thinking about you “MOVE”.
Eating spicy foods and protein: Studies have shown that spices, especially chilli, can raise the metabolic rate by up to 50% for up to 3 hours (after a spicy meal).
Drinks containing caffeine also increase metabolism, like green tea (but avoid adding sugar and cream). Various studies have shown that consuming 250 mg of caffeine each meal may increase the number of calories per metabolize our food by 10%.
Proteins generally require about 25% more energy to be digested, then a snack rich in protein may be more effective to spend more calories than sugar-rich snack.
Make aerobics and cardio: Outside of calories burned during physical exertion related to workouts, studies have shown that high intensity physical done on a long term exercise helps you burn calories for several hours after the end of the efforts . Discover the same time the health benefits of a regular cardio workout, click here. Try to do 30-minute sessions of exercise to increase your heart rate such as brisk walking, steps aerobics, jogging, cycling (stationary elliptical road), swimming, etc.. You can make 3 or 4 times a week.
Eat less at each meal but more often: Studies have shown that eating smaller meals but more often throughout the day helps to keep your metabolism more vigor (so help you burn more calories) if you only eat three large meals. There are two possible reasons why meal frequency may affect your metabolism.
First, the rate of thyroid hormone begins to drop in the hours after a meal, and metabolism slows. Then, the thermogenic effect related to eating several small meals is slightly higher than that allowed by three large meals a day.
Provided your small meals do not degenerate into food packed with snacks, high fat, high sugar snacks compounds, eating little and often can also help control hunger and reduce the risk of overeating.
Drinking cold water : The more water you drink is cold, you’ll burn more calories because your body will spend more energy to heat the water. If you drink 8 glasses (25 cl) of ice water a day, you’ll burn 70 more calories than if you drink 8 glasses of water at body temperature.
In fact, this principle will work with no matter what drink calorie-free, provided that it is cold. So you can drink your coffee or very cold green tea (see point 3 above) to accumulate the effects of burning calories. Read also the 10 things you might not know the water here.
Keep in mind, however, that the impact of this practice on the weight loss is not radical. In fact, you should drink about 450 glasses of ice water (which takes about two months, assuming you drink 8 glasses a day) diet of 500 grams. Do not try to drink too much water every day otherwise you can risk the water intoxication (hyperhydration).
- Take cold weather
Shivering does burn calories so if you can spend more time outside when it’s cold, you’ll greatly increase your metabolism. Even if you do not tremble, you can spend 3-7% more calories just because your body is warm (this resembles the principle of drinking ice water to burn more calories). That being said, do not go for it headlong into the snow and falling ill staying there too long.Warning, some of you may have heard other people say that being sick does burn calories (in fact heard expend more calories than usual.) This is true, but do not want to be sick so far. For more information, read this article.
- Eat more dairy products low in fat
Calcium provided by dairy products low in fat does not help specifically to burn more calories, but it does a few things to discourage body fat. The results of a Danish study suggest that we can absorb fewer calories a meal if we consume calcium from dairy products low in fat. Deepen by visiting our article “Drink milk to lose weight?”.In another study, eating more calcium-rich foods, including dairy products low fat, seems to be associated with lower amounts of stomach fat, especially in young adult males.
Tips to burn more calories
In addition to the above 8 tips to burn calories, also list a multitude of tips to increase calories:
- Taking vitamin D: a study published in the journal “British Journal of Nutrition” found that women who lack vitamin D lost weight more slowly. Aim to consume at least 2000 mg of vitamin D per day,
- Sleep more: having sleep lasting less than four hours over an extended period slows metabolism. Experts recommend sleep between seven and nine hours per night,
- Wear a pedometer: Each week, try not to do more than you were doing last week
- Laugh if you laugh for 10 to 15 minutes a day, you can burn up to 50 extra calories per day,
- Take breakfast: do not jump that meal, you send a signal to your body that you are not trying to starve yourself, then it starts to burn fat even when you just do normal activities,
- Eating lots of dietary fiber-poor foods rich in carbohydrates and fiber take more time and energy to be digested than other foods, satiating you longer and reduce your risk of nibbling
- Chewing gum: it actually burn some calories and prevents you from snacking unconsciously, especially when you are doing in the kitchen,
- Better sleep: poor sleep quality leads people to choose less nutritious foods according to a study conducted by the University of Pennsylvania (USA). Another study showed that people who lack sleep simply move less
- Avoid lunch at the office, if you must, eat a few pieces and go for a walk,
- Always bring a healthy snack with you try nuts or fruit pieces. Regularly eat snacks between smaller meals helps to revive your metabolism
- Relax: Stress causes the body to release cortisol (a stress hormone), which causes storing more calories as fat, especially in the abdomen,
- Watch less TV: one study showed that adults of Motie reduce their time spent watching TV not only burn 119 calories more per day but without changing their daily diet,
Eat salmon: a study showed that people who eat salmon lose significantly more weight than people who eat beef, even if the number of calories consumed are identical