Most likely you already know that to lose weight, you need to burn more calories than you consume. At first glance it may seem difficult, but there are many ways to do it. You can burn more calories by moving more throughout the day, reducing portions during meals, incorporating spices into your recipes, drinking more water, and resting enough hours each night. Read on to learn more about the topic.
Steps
Part 1 of 3: Move More to Burn More Calories
Step 1. Incorporate at least 30 minutes of cardio training into your daily routine
The best way to burn more calories is to exercise more every day. Cardio training allows you to continue burning a good number of calories even after you stop exercising; choose for example to run, walk, cycle or swim. Your goal should be to train at least 30 minutes a day, but remember that the more physical activity you can do, the longer your body will continue to burn calories even at rest.
Step 2. To increase the number of calories burned while resting, add muscle strength training as well
Compared to fat, muscles burn 2 ½ times more calories in the resting phase; therefore, the more muscular you are, the more calories you burn. If you still don't do any muscle strength training activities, hurry up and incorporate a specific workout into your daily routine.
For an ideal result, focus strength training on large muscle groups, such as thighs, arms, abdomen and chest
Step 3. Practice a few small steps that will allow you to burn more calories
The more you move throughout the day, the more calories you burn. Then incorporate short exercise intervals to increase the overall number of calories burned each day. Park away from the supermarket entrance, use the stairs instead of the elevator, or do some lunge or abdominal exercises during commercial breaks.
Step 4. Keep constantly moving
Some studies have shown that thin people "fidget" much more than obese ones (about 150 minutes more a day). Even a slight movement, such as drumming with your feet or fingers, twisting your hair or gesturing while talking, can burn 350 calories a day, resulting in a weight loss of 5-15 kilos a year! This activity is called "non-exercise activity thermogenesis" (or NEAT from English Non-exercise Activity Thermogenesis) and includes any movement that is not intended as physical training. By increasing the level you can burn up to 100-150 calories more per day. Here are some ideas:
- Standing you burn 50% more calories than sitting. Get into the habit of carrying out normal routine activities away from the chair, for example talking on the phone, reading the newspaper or using the computer in an upright position.
- Walking is even better. By walking at a steady pace for an hour, you can burn 90 more calories than standing still in your chair. Get in the habit of walking every time you talk on the phone.
- Buy a work table that allows you to do your homework while standing or, if possible, place it in front of a treadmill. By walking 1.5 kilometers per hour while you work, you can burn 100 extra calories, so by being able to walk 2 or 3 per day you can lose between 20 and 30 pounds in a year. As always, the advice is to start gradually, starting to walk for 15 minutes every hour and then gradually increase the intensity of the exercise. Alternatively, you can achieve the same results by placing a small stepper under a tall work table or using it while watching TV.
Part 2 of 3: Changing Your Eating Habits to Burn More Calories
Step 1. Choose those foods that help you burn more calories
After meals, people who eat fibrous fruits, vegetables, complex carbohydrates and lean meats burn even more calories. Make sure your diet is rich in fruits, vegetables, whole grains, lean meats, and low-fat dairy products. Eat balanced and don't exceed your daily calorie requirement. Among the best choices we can include:
- cabbage
- broccoli
- carrots
- apples
- pears
- citrus fruits
- oats
- brown rice
- light yogurt
- skimmed milk
- fish
- nuts and seeds (in moderate quantities).
Step 2. Distribute the calories throughout the day
Instead of having the three traditional meals, opt for numerous snacks to help you boost your metabolism and burn more calories. Four or five small meals spread evenly throughout the day are ideal. Try eating every three hours to avoid feeling overly hungry and keep your metabolism high.
Step 3. Never skip breakfast
The first meal of the day sets your metabolism in motion, allowing you to start burning calories right away. Some studies have shown that those who regularly eat breakfast tend to consume fewer calories during the day, while people who skip this important meal are more likely to eat more to make up for the calorie deficiency due to missing breakfast. To fully enjoy the benefits of breakfast without exceeding the preset number of calories, choose low-calorie and high-fiber foods.
Oat flakes, wholemeal bread, fruit, yogurt, and skim milk are great choices
Step 4. Spice up your dishes with spices
Not everyone knows that chilli is able to accelerate metabolism by up to 25% and up to three hours after meals. The capsaicin contained in hot pepper is responsible for this increase in calories burned. So learn to expertly spice your dishes to enjoy the benefits of this prodigious substance.
- Slice a hot pepper and add it to the stew.
- Give the spaghetti tomato sauce a slight boost by adding half a teaspoon of chili powder.
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Flavor sandwiches, wraps, and vegetable dishes with hot sauce.
Note that many ready-made hot sauces are high in sodium, sometimes harmful to people with hypertension (high blood pressure) or other conditions. If possible, always use finely sliced raw chillies
Part 3 of 3: Alternative Remedies
Step 1. Make use of the powers of caffeine, but avoid adding sugar or creams to your drinks
Caffeine allows you to burn only a few more calories than normal, but it is a great ally when it comes to entice you to move more. Accompanying your meals with a drink that contains caffeine, such as green or black tea or coffee, can help you increase your metabolic rate by as much as 10%.
- The beneficial properties of green tea appear to be the most beneficial; in addition to allowing you to burn more calories, they also hinder the absorption of carbohydrates.
- Getting used to drinking tea or coffee without sugar or milk may take some time; in this regard, choose to buy high quality coffee beans or tea leaves to suit your palate.
Step 2. Drink eight glasses of water a day
When you drink water you allow your body to burn more calories. One study found that drinking eight glasses of water per day (for a total of 2 liters) helps the body burn about 100 more calories per day. Always keep a bottle of water on hand so you don't forget to drink and keep track of your progress.
Step 3. Get 7-8 hours of sleep a night
In order to function properly and burn calories effectively, the body needs an adequate amount of daily rest. When you are tired from a lack of sleep you tend not to want to move or to commit to increasing the number of calories you burn, for example by eating well and exercising. So get 7-8 hours of sleep daily to allow your body to function at full capacity.
Advice
- The first step when you want to lose weight is to combine diet and exercise. The steps analyzed in the article will not allow you to lose weight unless you decide to seriously improve your diet.
- Keep track of the number of calories consumed and the number of calories burned through exercise on a daily basis.
