When it comes to losing weight, it's about eliminating calories. Burning calories quickly is very good for us, our waistlines, and our health. To maximize calorie burn, read on.
Step
Part 1 of 3: Mastering Sports Practice
Step 1. Try doing high-intensity interval training
If you think cardiovascular exercise is a great way to burn calories, then you're right. But what you're missing is that there's a better way -- and that's interval training. The cardiovascular benefits of exercise (there are countless) are amplified through this strategy.
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High-intensity interval training includes repeated high-intensity exercise for 30 seconds to several minutes, separated by 1-5 minutes of recovery time (either non-exercise or low-intensity exercise). Consider the benefits:
- You will burn more calories. The more passionate you are, the more calories you burn – even if you increase your intensity for just a few minutes.
- You will improve your aerobic ability. As your cardiovascular fitness improves, you will be able to exercise for longer or with more intensity. Imagine you finish walking for 60 minutes in 45 minutes - or the extra calories you will burn by continuing to 60 minutes.
- You will endure boredom. Increasing the intensity in the short term can add variety to your workout routine.
- You don't need any special equipment. You can simply modify the current routine.
Step 2. Lift weights
Lifting weights is not the fastest way to burn calories. But you need to do cardiovascular-vascular exercise and lifting weights to get the maximum benefit. Your metabolism depends on it -- more muscle, higher metabolism. Higher metabolism equals more calories burned
Many women avoid lifting weights because they are afraid of getting bulky. But lifting a little weight is the key to burning calories: The leaner the muscles in your body, the faster your metabolism, the more calories you burn, so you'll look leaner and more attractive. That's because even when your muscles are resting, they still need three times as much energy as fat to maintain and rebuild body tissue
Step 3. Practice to burn fat
We've determined that you need cardiovascular exercise and weight training to really get your calories off. But what's more, if you do it right, you'll get an after-burn effect: you can burn up to 300 calories after exercise. Serious.
- A simple definition of how to do this is to lift something heavy, run and repeat several times. This is beneficial not only for the heart and lungs but also helps strengthen your muscles at the same time. Combine running with burpees, squats, deadlifts, and running to burn calories even when you're on the couch.
- Gyms often offer classes that involve both. Ask them about available cardiovascular/weight classes. You'll get practice and find friends to chat with afterwards.
Step 4. Experiment with doing circuit exercises
Burning calories is about using as many muscle groups as you can at one time and circuit training can do it all. But did you know that there are also psychological benefits? This is up to the mood and stress that is released, in addition to increasing your heart fitness.
The reason circuit training has such a great impact is that it switches between muscle groups quickly. Therefore, you don't waste time leaning between exercise equipment. Your heart rate goes up and stays up, which is definitely not the case with weight training. And if you add a little aerobics to a circuit training session, it's even better
Step 5. Merge them
Often people fall into the thought that cardiovascular exercise is code for running. While running is a very efficient way to burn calories, there are other ways. Swimming, rowing, boxing and dancing are all good exercises too
- A good rowing workout can easily burn 800 to 1,000 calories in an hour or less
- Being for 45 minutes in the pool will burn 800 calories that can't wait to be easily stored as fat.
- In the boxing ring you will spend about 700 calories per hour, depending on your weight
- Something as simple as ballet even burns about 450 calories per hour
Step 6. Try a new sport
If you can run around the block with ease, then it's time for you to find something new to do. Not only will it refresh your mind, but your body needs a challenge too. Your body will adjust to the activity and burn fewer calories as they get older. To improve metabolic processes, do cross exercises
Don't forget about post burn! When your body does something out of the ordinary, your body will need time to recover. In the recovery period, your metabolism is still going up. Whatever you do, find new muscles and keep them guessing
Part 2 of 3: Managing Your Diet
Step 1. Prepare green tea
Not only can it fight cancer, but it can also boost your metabolism. In a recent study by the Journal of Clinical Nutrition, participants who consumed green tea extract three times daily experienced a 4% increase in their metabolism.
What does 4% mean to you? 60 extra calories a day, that is. You know what long term means? 2.7 kg! Just by taking a small pill. And it is believed to increase your norepinephrine levels
Step 2. Drink plenty of water
And you think miracles don't happen: A recent study showed that if you drink 0.5 kg of cold water, within 10 minutes your metabolism jumps up 30-40% for the next half hour or so. That means you can burn an additional 17,400 calories per year just by consuming an extra 1.5 liters of water for a day or two. That is 2.3 kg!
In addition to boosting your metabolism, water will fill your body, keeping you from overeating. Before you snack, grab a glass. And, of course, always carry a bottle of water with you at the gym
Step 3. Increase consumption of milk (low fat)
A study published in the Journal of Obesity Research found that women who consumed only low-fat dairy products -- such as nonfat yogurt, for example -- at least three times a day lost 70% more fat than their female counterparts who consumed only moderate amounts of milk. a little. In short, milk drinkers have less fat in their bodies, not the other way around.
In fact, calcium tells your body to increase fat burning. Unfortunately, calcium-fortified items don't fall in the same place -- to feel the power of calcium, you have to look for dairy products in their raw form. Try to get at least 1,200 mg per day
Step 4. Eat fish
With your diet, at least. It turned out that those who ate fish regularly had lower levels of leptin -- thanks to this keeping the metabolism in check, preventing obesity. Try to serve fish every day: salmon, tuna, and mackerel, your fatty fish, are best.
Replace foods that increase your waistline with healthy foods, such as fish. Fish is a food that tastes delicious, is low in calories, and contains omega-3 fatty acids that make the heart healthy. Omega-3s are essential fats that your body cannot produce. They help keep the blood from clotting quickly and regulate the amount of cholesterol properly
Step 5. Fill in the fiber
Foods that are rich in fiber and low in carbohydrates, take more time to digest than other foods, keep you feeling full longer and reduce the chances of eating wasted snacks. Spinach, broccoli, asparagus, and cauliflower are all healthy, high-fiber foods.
Beyond the fiber content, chewing and chewing the whole fruit stimulates your senses and takes longer to eat. So psychologically, it might as well be more satisfying than a drink or snack. Chewing also increases salivation and gastric juice production which helps fill the stomach
Step 6. Add protein
Not in an extreme way, but having a little protein at every meal will fire up your metabolism. Your digestive system uses more energy to break it down, so you burn more calories. However, keep protein levels to 20 and 35 percent of your diet; consuming too much protein can strain the kidneys and can cause your body to store too much fat.
Not all proteins are created equal. Be sure to look for protein sources that are rich in nutrients, low in fat, and calories, such as lean meats, nuts, soy, and low-fat dairy
Part 3 of 3: Improve Your Lifestyle
Step 1. Avoid stress
Stress can lead to belly fat, according to several studies, including a recent one at the University of California, San Francisco. When you're stressed, hormones like cortisol stimulate your appetite, slow your metabolism and encourage fat storage in your belly.
So what can you do about this? Find an activity that reduces stress for you, whether it's listening to relaxing music or doing yoga, and do it every day. Not only will you feel relaxed, but you will be less likely to eat because of stress
Step 2. Don't forget breakfast
Research shows that breakfast plays a part in weight loss - nearly 80 percent of people who manage to lose weight with this breakfast, according to a study published in Obesity Research.
Your metabolism slows down during sleep, and the process of digesting food occurs again. Try to have a 300 to 400 calorie breakfast, such as egg whites, high fiber cereal (another metabolism booster) with a little milk or whole grain cereal and fruit
Step 3. Eat little and often
For most people, the body uses more energy to digest a small amount of food every few hours compared to eating the same number of calories in two or three times. So avoid snacking during the day.
Eating a wide variety of foods is a good idea because it helps you avoid slowing down your metabolism. Your body will be tricked into thinking you're constantly eating, so it won't slow down your metabolism. Aim for five small meals (200 to 500 calories) per day rather than three large meals. Also try not to go more than four hours without eating - if you eat breakfast at 7am, for example, have a snack at 10:00, eat lunch at noon, another snack at 15:00 and dinner at 19:00
Step 4. Avoid alcohol
It may be difficult to understand, but alcohol depresses the central nervous system, ultimately slowing down your metabolism. Now you have another reason to drink water. A British study found that if you consume a high-calorie diet, less will be burned (and more will be stored) if you consume it with alcohol.
Well, that's not entirely true. If you keep your alcohol intake to just one glass of red wine a day, you will actually be less likely to gain weight. That's a 0.1 kg glass of wine – not 1 bottle
Step 5. Fidget
People who are constantly moving - crossing and straightening their legs, stretching and pacing - burn more calories. When researchers at the Mayo Clinic asked study subjects to eat an additional 1,000 calories per day for eight weeks, they found that only those who weren't nervous stored the calories as fat.
Overweight people have a tendency to sit, while lean people have trouble staying still and spend two more hours a day moving around, pacing around and fidgeting, according to the researchers. The difference translates to about 350 calories per day, enough to result in a weight loss of 13 to 18 pounds in one year without a trip to the gym
Step 6. Get enough sleep
Yes, there may be interesting tv shows, but it's much more important for your waist to get to bed. A study at the University of Chicago Medical Center found that people who only slept four hours a day had more difficulty processing carbohydrates. The cause? Increased levels of insulin and the stress hormone cortisol.
When you are tired, your body lacks the energy to perform its normal daily functions, which include burning calories efficiently. So the best way to make sure your metabolism is running smoothly is to get six to eight hours of sleep every night
Step 7. Be active in any way you can
Don't think of burning calories as something reserved for the gym. You can burn those calories anytime, anywhere. The following activities burn 150 calories for a person weighing 68 kg:
- Play golf and bring your own golf bat for 24 minutes
- Shoveling snow by hand for 22 minutes
- Dig your garden for 26 minutes
- Using the lawn mower for 30 minutes
- Painting the house for 27 minutes
- Play ping pong or chase your kids around the playground for 33 minutes
Tips
- A very easy way to burn calories is to drink a glass of water with a slice of lemon in the morning. It is also a good cleanser for the body.
- Eat small portions of food. Instead of big meals 3 times a day, it's better to have two and eat 6 small meals a day. This will allow your body to burn calories faster.
