7 Proven Ways To Turn Calorie Burning Into Success
If you're totally sedentary and eat 2,500 calories a day, don't instantly go to 1,200 calories and hours of aerobics - your weight loss will be sudden and violent, but also fleeting.
Martha Beck ‧ The best-selling author, life coach, and speaker
These are just a few habits you can embrace to rev your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day.
These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories with these calorie burning tips.
#1. Move More
Sedentary people burn about one-third fewer calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the number of calories you burn in one day. Slight movements will add up over time to lots of calories.
The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here are some ideas for burning extra calories:
FACT: Sedentary people burn about one-third fewer calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the number of calories you burn in one day.
#2. Eat Little And Often
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts, often your body is constantly working to digest and absorb food, which requires energy.
7 Healthy Fats
TIP: By consuming several servings of healthy fats every day, you will actually increase your calorie-burning potential.
#3. Eat Healthy Fat
If you want to feel good and keep the fat off, you need to first put it in. Fat not only tastes good, our bodies need it to work efficiently.
By consuming several servings of healthy fats every day, you will actually increase your calorie-burning potential. Try incorporating fats like flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts, and seeds into your diet daily.
Simple and Easy
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#4. Drink Cold Water
Evidence shows that your body might spend more calories trying to raise cold water to the temperature of your body than hot beverages. And overall, being well hydrated will help your body’s metabolic processes burn quicker.
Overall, staying hydrated has proven benefits for your mental and physical health. Drinking plain water, no matter the temperature, has been proven to give your body more energy throughout the day.
#5. Exercise With Weights
Training with weights boosts your metabolism in several ways. By lifting weights, you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest, and so it helps to increase fat-burning enzymes in your body.
FACT: Training with weights boosts your metabolism in several ways, and it helps to increase fat-burning enzymes in your body.
#6. Spice Up
Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.
#7. Eat More Protein
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process.
Protein also takes longer to digest and helps to stabilise blood sugar for longer periods of time, and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks, and you will increase the total number of calories you burn each day.
The Bottom Line
Fact: you will make weight loss quicker and easier by increasing your metabolic rate and burning more calories. The calorie burning process is a complex and lengthy one, and it is essential that exercise is done in a well-balanced manner to promote long-term health. This document provides a comprehensive overview of the calorie burning process.
How many calories did you burn? Count how many calories you burn doing your favourite activities or how long you should do an activity to lose weight by using a Calorie Burned Calculator.
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Generally, strength training and running are the best calorie-burning exercises. But if you don't have enough time to go on a run, you can shorten your workout into high-intensity sprints.
Because 3,500 calories equal about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you'd lose about 1 to 2 pounds a week.
A pound of fat equals 3,500 calories. Shaving 100 calories each day for 365 days is roughly 36,500 calories, equivalent to 10 pounds of pure fat. You could double your weight loss to 20 pounds in a year by trimming 100 calories from your diet and burning 100 extra calories each day.
Yes, you can burn calories without exercising – in fact, you're probably doing it right now. Just breathing in, breathing out and doing something sedentary, such as reading, burns some calories. Here are some ways your body burns calories even when you don't consider it exercises.
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