Trendy diets come and go, but one truth remains the same. If you want to lose weight, you must burn more calories than you consume.
You’ve probably seen expensive supplements and extravagant claims about miracle foods that will melt your body fat away. In reality, there are usually cheaper and more effective ways to slim down.
Increase your chances of success by developing a formula that matches your lifestyle, so you can sustain it for the long-term. Consider these options for burning more calories each day.
Diet and Lifestyle Choices That Burn More Calories
Your eating habits have the most impact when it comes to managing your weight. Physical activity plays an important role too, especially moderate and vigorous aerobic exercise.
- Increase protein. Your body works harder to digest protein, compared to fat or carbohydrates. That burns more calories, so include a little protein in each meal and snack.
- Take calcium. Some studies suggest that calcium may discourage abdominal fat. Smart choices include low fat dairy products, as well as green leafy vegetables and fish with edible bones.
- Stay hydrated. Your metabolism slows down when you’re dehydrated. Carry a water bottle to quench your thirst throughout the day. Eat foods high in water content like cucumber and tomatoes.
- Run around. Some workouts use up more calories than others. Running tops the list at more than 650 calories a minute, depending on your body size.
- Ride your bike. Regular or stationary bikes are another way to torch calories. Join a local cycling club. Take spin classes at a studio or online.
- Jump rope. Maybe you prefer multiple brief workout sessions. Jump rope during TV commercials or work breaks.
- Build muscle. Weightlifting and other resistance training counts too. When you increase your muscle mass, you burn more calories even at rest.
- Move more. Avoid prolonged sitting. Take a break at least once each hour. Spend some time gardening and doing manual housework.
Less Obvious Ways to Burn More Calories
Are you wondering if there is anything else you can do to reach your weight loss goals?
Consider these smart choices that are sometimes overlooked:
- Cool off. Keeping your thermostat on 66 degrees in the winter saves energy and boosts your metabolism by stimulating brown fat that works to keep you warm. On the other hand, your body also burns more calories trying to cool down when you work out in the summer.
- Chew gum. Enjoying a stick of gum burns a few calories and may discourage you from eating heavier snacks. As a bonus, sugarless gum also fights tooth decay by increasing the flow of saliva.
- Sip tea. Anything containing caffeine can speed up your calorie output, but tea is extra special. It has chemicals called catechins that help break down fats.
- Add spices. Do you love chili and curry? Studies show that hot spices like ginger and black pepper have short-lived effects similar to caffeine.
- Donate blood. You burn more than 600 calories each time you donate a pint of blood because your body has to replenish itself. In addition to saving a life, you may also reduce your risk for heart attacks and certain cancers.
- Sleep well. Your body and mind need adequate amounts of high-quality sleep to function properly, and that includes maintaining a healthy weight. Make sleep a priority and stick to a consistent bedtime.
- See your doctor. While there are many safe things you can do on your own to burn calories, talk with your doctor about your personal questions and concerns. They can help you manage medical conditions that contribute to weight gain and recommend strategies customized for you.
Forget about starvation diets that may lack essential nutrients and leave you gaining back any weight you lose. Follow a gradual and sensible formula for taking in fewer calories than you burn.