It’s hard work burning calories! Being on the stationary bike is exhausting, jogging is grueling, and doing the StairMaster is just downright nasty! Though all those things are good for your heart health, try a couple of these tips to burn more calories:
1- Increase after-meal calories burned by increasing fibrous vegetables and phasing out dairy and fatty meat products. Everything your body does burns calories, including eating. You use about 200 calories a day to digest your food. The less solid a food is, the easier it is for your body to digest and the fewer calories your body will burn to digest it. Eating fibrous veggies, complex carbs, and low fat meats isn’t just good for you, it can also be that extra mile to get you shredded!
2- Add Tabasco sauce to everything you eat. As odd as it may sound, adding 5g of Tabasco sauce to your meal can increase your digestive calorie burning by 15%-20% for up to two hours. This is because of capsaicin, the nutrient that makes chili peppers hot. All a calorie is, is a measurement of energy used to elevate the temperature of something. So if you internally elevate your body temperature, you’re already burning more calories!
3- Drink ice water. The colder the water you drink the more calories you burn, seeing as your body has to use more calories to warm your body up to compensate. If you drink 8 glasses of ice cold water a day, you’ll burn 70 more calories than you would by drinking 8 glasses of water at body temperature.
4- Fidget. Studies show that lean people fidget for about 150 minutes a day more than obese people do. This includes things like tapping your feet and fingers, twirling hair, gesturing while speaking, etc, and can burn 350 calories a day. Thats 10-30 pounds a year! It’s called Non-Exercise Activity Thermogenesis (NEAT), which is any movement that isn’t intended as exercise.
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5- Stand. You’ll burn 50% more calories than sitting. Stand while talking on the phone, watching television, or reading the paper.
6- Pace. You can burn up to 90 more calories an hour pacing than standing still.
7- Chill out. Shivering burns calories, so if you can spend more time outside when it’s cold, you’ll crank up the calorie furnace. Even if you don’t shiver, you can get a 3-7% increase in calorie burn just from your body warming itself (similar to the principle at work when you drink ice water).Just don’t run away with this idea and get yourself sick!
8- Put on more muscle. Your muscles are always burning calories, whether in motion or stationary. Putting on more muscle is a great way to burn more calories. So make sure that you’re consuming 20-30 grams of protein immediately after working out, to help your muscles grow.
9- Eat small meals, more frequently. Doing this will help you to increase your metabolism and keep your calories burning.
10- Engage your core. Very few people have a strong core, the muscles surrounding your spine. Engaging your core will not only burn calories by elevating your body temperature, but it is also the largest group of muscles in your body and as you use them you’ll burn more calories! You can engage your core by doing any movement that will challenge your balance. Touch your toe while standing on only one leg, do plank, balance on your butt for one minute, etc.