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8 Secret Tactics that
Trigger Your Body to Burn More Fat and Calories
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About 46
percent of women and 33 percent of men are trying to lose weight,
according to a study published in Obesity Research.
Whether
you are consciously trying to shed some pounds, or are hoping to
tone up before warm weather comes, there are certain techniques that
can help you do so faster.
We've all
heard about the importance of eating fewer calories and exercising
more -- surely an important facet of any weight-loss strategy.
However, the following little-known techniques will support that
strategy to help you burn even more fat and calories. |
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1.
Eat Hot Peppers
Adding red chili peppers to your food "could contribute to the
dietary management of obesity," said Angelo Tremblay, a
Universite Laval obesity nutrition professor.
That's because capsaicin, the active component in chili peppers,
is thought to play a role in curbing appetite and boosting
metabolic activity.
"Maybe you can have the same effect with curry, so go to your
favorite Indian restaurant," Tremblay continued. However,
researchers are still trying to determine if this effect, noted
in animal studies, applies to humans.
2.
Eat Smaller Meals More Often
By breaking up your meals
into four or five (or six or seven) small meals, instead of the
typical three, you are keeping your insulin levels under control
for the entire day. Out-of-control insulin levels can lead to
fat accumulation. |
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Eating small meals more often throughout the day keeps insulin
levels steady and keeps you from overeating later -- both keys
to burning fat and calories. |
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Not
only that, but your body burns calories while it digests food. So,
the more often you digest, the more calories you will burn.
3.
Drink Lots of Water ... Preferably Cold
If your body is dehydrated, it will not burn fat efficiently and it
could lead to sugar cravings and fatigue. The typical recommendation
is to drink eight 8-ounce glasses of water a day ... but according
to some experts you should make sure it's cold water.
"Drinking
eight ounces of cold water can burn off an additional 9.25 calories
as compared to room-temperature water," says J.T. Kearney, Ph.D., an
exercise physiologist.
4. Eat
Sufficient Protein
Your body burns about 10 calories digesting every 100 calories of
protein but just 4 calories for the equivalent amount of carbs. In
other words, just the process of digesting protein burns a
significantly greater amount of calories than does digesting other
foods.
"A
protein-based meal will elicit a thermic effect that is close to 30
percent of the total calories itself," says Jack Groppel, Ph.D.,
co-founder of LGE Performance Systems in Orlando, Florida.
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However, be sure you don't overeat a high-calorie protein
source, such as a bacon double cheeseburger, as this would be
counterproductive. Instead, eat smaller amounts of protein, such
as eggs, bison, poultry or lean ground beef, regularly
throughout the day.
5.
Eat Cinnamon
U.S. Department of Agriculture researchers have found that
eating one-quarter to one teaspoon of cinnamon with food can
boost your metabolism 20-fold, by making your fat cells more
responsive to insulin.
6.
Do Your Cardio Workout Last
According to Ken Fitzgerald, owner of Lift Gym in New York, you
should do your strength training before cardiovascular work when
you're at the gym. This is |
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Just 1/4 to 1 teaspoon of cinnamon can boost your metabolism
20-fold |
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because it takes your body 15 minutes to warm up enough to burn
fat. If you jog for 30 minutes, then, you are only burning fat
for 15. However, lift a few weights first, and your body will be
warmed up and able to burn fat for the entire 30 minutes.
7.
Work Your Muscles
The greater your muscle tone, the more calories you burn -- even
when you're at rest. So some type of weight training should be a
non-negotiable part of your workout routine.
8.
When You Can... Fidget
Purposely moving around whenever you can, by stretching your
arms, changing posture or standing, burns more calories than
unconscious fidgeting, according to Mayo Clinic researchers.
They found that this conscious activity (which they call NEAT,
or non-exercise activity thermogenesis) can burn an extra 300 to
800 calories every day.
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