9 Ways To Burn More Calories For Weight Loss
Weight loss is one of the most searched topics on the internet. Many sites offer different advice and information on how to lose weight effectively. But what most won’t tell you is that you cannot lose weight until you burn calories. The more calories you burn, the more weight you lose.
Now, the market has various products that claim to help you burn more calories. While these products may work, experts encourage the old-fashioned way of burning calories, that is, moving.
A simple thing like increasing your workout intensity can help you burn more calories than normal. But research says that there are more ways to increase your calorie burn.
Here are 9 ways to fight fat and burn more calories.
#1. Increase Your Physical Activity
When you spend a lot of time exercising, you will increase your workout intensity and as a result, burn more calories. When exercising, our bodies burn more calories to give us the energy we need to perform the workouts.
However, it doesn’t end there. Even after we’re done exercising, the body continues to burn more calories. How long this effect continues hasn’t been determined.
But experts agree that exercising can raise your metabolic rate for some hours. As such, if you want to prolong this calorie-burning effect, you will have to exercise for a longer period.
For anyone who wants to burn calories, taking a brisk walk every day is crucial. But that is not enough. You need to push yourself to workout more and add more movement to your lifestyle. Some of the things you can do include riding a bike instead of driving, taking the stairs instead of the elevator, doing squats while watching TV, etc.
#2. Consume Real Whole Foods
Our diets play a huge role in our weight. Your body will have an easy time processing calories from healthy foods rather than those which come out of a package.
Our bodies naturally manage the calories intake sufficiently. However, when we supply it with artificial or processed foods, the body will struggle to process the calories, making weight loss difficult.
Think of metabolism as a sink that drains water effectively. If we consume real whole foods, we help the metabolism drain it effectively.
On the other hand, if we put dirt and other blockers on the sink, it will clog up, which leads to flooding.
Dirt and sink blockers have the same effect as processed foods on the body. Eating such foods interferes with the body’s natural function, which promotes fat accumulation.
# 3. Add Strength Training to Your Workout
We use muscle when exercising. Thus, exercises help build muscle mass, helping the muscle tissue to burn more calories. Experts agree that aerobic exercises and strength training workouts are the best ways to increase the metabolic rate and burn more calories.
You should do both during your workout sessions. Strength training is crucial as we get older. Note that our metabolism slows down with age. But adding some strength training workouts at least several times a week can help reduce this effect.
Make sure to target muscles in the thighs, arms, chest, and abdomen as they are the largest calorie burners.
#4. Drink Cold Water
Well, this isn’t as effective as exercising and eating a healthy diet. But because we have to drink water every day, we can burn calories as we do so. Drinking cold water hydrates our bodies and quenches our thirst. But the benefits do not end there. It also helps increase our metabolism temporarily.
Since the body will have to warm the cold water, it creates a thermogenic effect. A study conducted in 2003 concluded that drinking cold water may help burn more calories each day.
Think from a physics point of view. When we put an ice cube into a lukewarm drink, it will use energy to melt it. The same thing happens in our bodies only that the amount is a bit negligible.
#5. Drink Green, Caffeinated, or Black Tea
Experts say that stimulants increase calorie burn in the body. One explanation is that stimulants give one a short-term impression that they are energetic. As such, they will move more which means they’ll burn more calories.
Some studies say that taking 250 mg of caffeine with your meal can increase your metabolism by 10%. And other studies claim that green tea and black tea are also essential calorie burners.
Also, another benefit of drinking tea is that it has zero calories, making it better than drinking beverages like soda with many calories. It’s best to drink tea with meals for optimal fat-fighting effects.
#6. Eat Spicy Foods
There is nothing like easy weight loss techniques. But this tip could be one of the easiest things you can do. Spicy foods like chili, cayenne, hot sauce, etc., can boost your metabolism by approximately 8%.
These foods contain capsaicin, a chemical that helps boost the metabolic rate. It does this by increasing the body’s thermogenic effect, allowing it to burn fat to create heat.
As a result, we feel warmer. Also, the compound prevents weight gain.
#7. Eat Smaller Portions Frequently
The gastrointestinal tract turns on every time we are eating. As a result, it begins the digestion process and nutrients absorption. Calories are needed to start digestion.
So meaning eating small meals more times a day will help burn more calories. Well, there’s no solid evidence for this.
However, many experts agree that it is better than eating two large meals per day.
#8. Do High-Intensity Interval Training
HIIT is one of the best calorie-burning workouts you can do. It involves doing all-out exercises like regular sprints for about 30 seconds, then taking a 90-120 slower-paced period to recover.
You can do several rounds of this workout. Like strength training, HIIT uses a lot of calories.
Although the exercises are tough, they aren’t lengthy and are very effective at burning calories in a short time.
#9. Consume Low Fat Dairy
Low-fat dairy has calcium that can help burn more calories and discourage fat accumulation in the body. Studies claim that consuming calcium from low-fat dairy helps us absorb fewer calories from the meals we eat.
Another research showed that calcium-rich foods like low dairy fat lower one’s belly fat, especially young white males.
If you want to lose weight successfully, make sure that you are consistent. With time, you’ll burn more calories and shed some pounds. Pay attention to your calorie intake and remember to exercise regularly.