Burn More Calories With Less Effort!
I know, it sounds like the copy in some cheesy ad selling a miracle weight loss pill, process, or plan. But it’s not. It can be done. That’s right! You CAN burn more calories with less effort!
All that’s required is that you read the following few paragraphs and then implement some of the suggested techniques into your daily routine.
The good news is that your body is always burning calories. At rest, at play, and even when you are sound asleep, your body is busy keeping itself warm, regulating bodily functions, and digesting food.
The amount of calories consumed while your body is at rest is called your basal metabolic rate (BMR).
For example, a 6-foot tall 52-year old male that weighs 180 lbs will burn about 1,750 calories per day at rest.
Isn’t that awesome! You can burn the equivalent of a four McDonald’s Quarter Pounders every day, by doing absolutely NOTHING!
And, if your weight is higher, your BMR is higher as well. Using the above example, but bumping him up to 200 lbs, his BMR would increase to 1,880 calories.
More Good News
In addition to your regular ole BMR, there are ways to increase your metabolic rate and burn even more calories.
For example, exercise!
Sounds obvious, right? But, there’s exercise and there’s exercise. And, when it comes to boosting your metabolic rate, the type of exercise you choose can really make a significant difference.
One of my favorites is high-intensity interval training, aka HIIT Training.
HIIT Training is defined by Wikipedia as “A form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods.”
In plain English, HIIT Training could be a series of sprints, or doing things like burpees, or circuit training in a gym. Here’s a whole bunch of examples: https://blog.paleohacks.com/10-effective-hiit-workouts/
What’s so great about HIIT Training? Well aside from the health, strength, and cardio benefits, HIIT has been proven to elevate your BMR to a higher level and for longer than many other forms of exercise.
Technically what happens is that during HIIT you are physically exerting yourself more than in most steady state exercises. Thus you are burning more calories.
But when you quit the HIIT workout, it doesn’t quit you. You keep benefitting from excess post-exercise oxygen consumption, aka EPOC. After exercise, your oxygen consumption remains elevated which results in greater caloric burning.
If you’d like to read an easily digestible research paper on HIIT vs. Continuous Endurance Training, please visit: https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html
Not into HIIT? Then HIT the Weights!
Weight training has been shown to have similar, if not greater, EPOC values than HIIT. And, in addition to stronger bones and muscles, you will be adding muscle to your body, muscle that burns more calories than fat when at rest.
So by adding muscle you can actually increase your BMR. It’s not a huge difference, about 6 calories more per pound of muscle vs. fat per day. But, every little bit helps.
Another way to stack the cards in your caloric consumption favor is to eat foods that burn more calories while being digested.
For example, foods like celery, grapefruit, berries, carrots, tomatoes, cucumbers, watermelon, zucchini, broccoli, lettuce, and asparagus all have a very low net caloric to mass ratio. So you can fill up without overloading your caloric bank account.
One of my favorite diet friendly foods is actually a drink, coffee. Taken black it has almost zero calories and the caffeine helps to suppress hunger. New research also confirms coffee is high in antioxidants and may also reduce production of Gherlin (increases hunger) in the stomach and pancreas, and increase the production of PYY and Leptin, both of which help to decrease hunger.
In fact, in one study decaf coffee actually did a better job than coffee at reducing hunger because it was superior in stimulating PYY and Leptin.
Spice It Up!
One last tip to boost your metabolism, try adding spices such as capsaicin peppers, black pepper, cinnamon, ginger, turmeric, cloves, garlic, and mustard. All have been shown to have positive dietary effects, reduce hunger, and possibly even increase your BMR.
In conclusion, by giving some thought to what you eat and what exercises you do, you may be able to eat the same volume of food and exercise for the same amount of time but achieve much better health and dietary outcomes.
For more ideas on getting fit, losing fat, and having fun, visit Bill & Mark’s Fitness Adventure Facebook page.