Showing posts with label Weight Loss. Show all posts
Showing posts with label Weight Loss. Show all posts

14 June 2021

7 Ways to Lose Weight and Burn Calories

For years, goods have been advertised with the promise of increasing calorie burn. Is there anything you can do, however, to boost the number of calories your body burns each day?

According to experts, the answer is both yes and no. The fact appears to be that the most effective technique to burn more calories is the old-fashioned one: move more.

"Essentially, we know of no method to burn more calories or boost our metabolism except to exercise more," says Barry M. Popkin, PhD, head of the University of North Carolina, Chapel Hill's Interdisciplinary Obesity Program.

Nonetheless, research indicates that there may be a few more strategies to improve calorie burn. Here are eight alternative methods for increasing calorie burn and fighting fat:

1. Burn Calories By Exercising

According to Christopher Wharton, PhD, a certified personal trainer and researcher at Yale University's Rudd Center for Food Policy and Obesity, "the more time ad effort spent exercising and the more strenuous the activity, the more calories will be burnt."

Indeed, obesity specialist George Bray, MD, of the Pennington Biomedical Research Center in Baton Rouge, La., feels that going for a daily brisk walk is the single most crucial piece of advise for anybody looking to burn more calories.

Obviously, your body consumes calories to fuel your activities while you exercise. However, exercise is a gift that keeps on giving. This is because your body continues to burn calories even after your workout has stopped.

While it's difficult to estimate how long this impact lasts (it varies depending on body composition and amount of training), Wharton believes "it's reasonable to suggest metabolic rate can be enhanced with aerobic activity for at least 24 hours."

Wharton recommends exercising for extended lengths of time if you want to extend the calorie-burning impact. "Studies have indicated that increasing exercise time prolongs the boost in resting metabolic rate," he explains.

2. Build Muscle With Strength Training

Muscle is used when you workout. This promotes muscle mass, and muscular tissue burns more calories than body fat even while at rest. According to Wharton, 10 pounds of muscle burns 50 calories per day at rest, but 10 pounds of fat burns 20 calories.

"Aerobic exercise and strength training are the most efficient ways to boost metabolism and burn calories. Both are critical "Megan A. McCrory, PhD, a researcher at Bastyr University's School of Nutrition and Exercise Science, said in an email interview.

Strength exercise is especially crucial as we become older since our metabolisms slow down. One method to avoid this is to incorporate strength training into your routine at least twice a week. The thighs, belly, chest, and arms have the greatest muscles (and hence the most calorie burners).

3. Drink Black Tea or 
Caffeinated Green

Caffeine is a stimulant that tends to enhance the burning of calories.
 Caffeine is a stimulant, and stimulants tend to make you burn more calories. One possible explanation is that they give you the short-term feeling that you have more energy, which may lead to you moving more. Caffeine may also promote metabolic changes in the body, resulting in increased calorie burn.

"Older studies have showed that consuming 250 mg of caffeine with a meal might boost the calories spent metabolizing the meal by 10%," says Jamie Pope, MS, RD, LDN, nutrition lecturer at Vanderbilt University School of Nursing. Pope adds in an email interview that this might add up over time: "About 75 calories every day leads to approximately 2,100 calories in a month."

Some research in recent years have suggested that green or black tea may have advantages other than caffeine.

One research indicated that rats fed a polyphenol present in green tea consumed less food. Another human investigation indicated that green tea has heat-producing and calorie-burning effects that went beyond what caffeine could explain.According to the research from Lausanne University in Switzerland, when 31 healthy young women and men were given three doses of a beverage containing green tea catechins, caffeine, and calcium for three days, their 24-hour energy expenditure rose by 4.6 percent.

Tea with meals may offer an additional fat-fighting impact. According to a research published in the September 2006 edition of the American Journal of Clinical Nutrition, tea extract may interfere with the body's absorption of carbohydrate when ingested at the same meal.

While all of these potential benefits are minor, there is one more advantage to drinking tea. Choosing a zero-calorie cup of tea over a calorie-containing beverage (such as a soda) will undoubtedly reduce the number of calories you consume.

4. Consume Smaller, More Frequent Meals

When you consume a meal or snack, your gastrointestinal tract "wakes up" and begins digesting food and absorbing nutrients. Because it takes calories to start the human digestive process, it stands to reason that the more tiny meals or snacks you consume throughout the day, the more calories you'll burn.

In an email interview, McCrory observes that there isn't much good proof for this impact. However, many experts say that, as compared to eating one or two substantial meals, this is a healthier method of eating. And if it results in even a few additional calories expended, that's even better!

5. Consume Low-Fat Dairy

Calcium from low-fat dairy does not explicitly assist burn more calories, but it may assist discourage body fat in a few of ways. According to the findings of a recent Danish study, we may absorb fewer fat calories from a meal when we take calcium from low-fat dairy.

Another recent study found that consuming more calcium-rich foods, such as low-fat dairy products, was associated with reduced levels of belly fat, particularly in young adult white males.

6. Never Skip Breakfast

According to a recent editorial in the Journal of the American Dietetic Association, evidence indicating a relationship between missing breakfast and increasing body weight is emerging.

According to several studies, skipping breakfast causes people to consume more calories towards the end of the day. Other research have found that missing breakfast is connected with a higher BMI in teenagers.

While more study is needed in this area, having a nutritious breakfast makes sense as a lifelong practice.

7. Drink Enough Water Daily

"Almost everything you ask your body to perform burns calories, including absorbing and using water while maintaining fluid balance (sometimes by excreting excess)," Pope explains.

According to the findings of a small German study, drinking approximately eight cups of water (2 liters) may help burn approximately 100 additional calories a day.

This may not seem like much, but it may build up to 700 calories each week or 2,800 calories each month. And it's through doing something we should do anyway to keep our intestines and kidneys happy, as well as to avoid mistaking thirst with hunger. (The Pope does advise against overdoing it; it is possible to drink harmful amounts of water.)