Calorie Burn

How to Burn Calories

from wikiHow - The How to Manual That You Can Edit


You probably already know that in order to lose weight, you need to burn more calories than you consume. This article will take a closer look at some easy ways to burn calories that you can incorporate into your daily life.

Steps

1. Fidget. Studies show that lean people fidget for about 150 minutes a day more than obese people do. That kind of low-grade activity (tapping feet and fingers, twirling hair, gesturing while speaking, etc.) can burn 350 calories a day, which translates into 10-30 pounds a year![1] It's called Non-Exercise Activity Thermogenesis (NEAT), which is basically any movement that isn't intended as exercise. You can burn an extra 100-150 calories an hour by increasing NEAT.[2] Here are some ideas:
   
   • Standing burns 50% more calories than sitting.[2] Stand while talking on the phone, using the computer, or reading the paper.
     
   • Pacing is even better. By pacing, you can burn 90 more calories an hour than if you were sitting still.[2] Make it a habit to pace whenever you use the phone.
     
   • Buy a work station or desk that you can stand at or, if you can, set up a desk over a treadmill. By walking 1 mile an hour while you work, you'll burn an additional 100 calories per hour which, if you do this for 2-3 hours a day, you could lose 44-60 pounds in a year. It's recommended that you start slowly, though, walking 15 minutes every hour and then increasing gradually. Alternatively, you can use a mini-stepper under a tall desk, or while watching TV to achieve the same results.[2]
     
2. Reach for the caffeine, pass on the sugar and cream. Caffeine tends to increase the number of calories you burn, probably because they stimulate thermogenesis — one way your body generates heat and energy from digesting food[3] and because the boost in energy means you move around more (which means more calories burned). Having 250 milligrams of caffeine with a meal can increase the calories spent metabolizing the meal by 10%. Green tea, in particular, seems to be especially conducive to burning calories.[4] So instead of having soda or any other calorie-laden drink with your meals, go for an unsweetened cup of coffee or tea. Skip the sugar, milk, cream, or any other caloric enhancements so that you don't replace the extra calories you're burning. Drinking coffee or tea plain will take some getting used to, but purchasing high-quality beans or tea leaves will certainly help.
   
3. Increase your after-meal burn by eating more vegetables and phasing out meat and dairy products. Your body expends around 200 calories to digest your food. People who eat fibrous fruit, vegetables, complex carbs, and low-fat meat burn even more calories after they eat. In fact, vegetarians generally have a bigger after-meal burn than their omnivorous counterparts.[5] And no matter what you eat, adding 5g of Tabasco sauce to any meal can raise your metabolism by 12-20 percent for up to two hours after you're done.[6] This is caused by capsaicin - the nutrient that makes chile peppers hot.
   
4. Drink lemon juice in lukewarm water. This formulation gets more effective when done on an empty stomach.
   
5. Drink ice water. The colder the water you drink, the more calories you burn, since your body expends more energy warming up the water. If you have 8 glasses (64 oz) of ice-cold water in a day, you'll burn 70 more calories than if you drank 8 glasses of a body temperature beverage.[7] In fact, this principle will work with any calorie-free beverage, as long as it's ice cold,[8] so you might want to ice up that coffee and tea mentioned earlier for cumulative calorie-burning effects. Keep in mind, however, that the weight loss impact of this one particular practice isn't drastic: It would take 435 glasses of ice water (about two months, assuming 8 glasses a day) to lose one pound. And, don't go overboard. There's such a thing as water toxicity. Follow the guidelines in How to Drink More Water Every Day.
   
6. 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, though, 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).[2] Just don't run away with this idea and get yourself sick!
   
7. Calories burnt is proportional to your lean body mass. So, consume a good amount of protein, 20-30 grams, within ten minutes of your workout and you will be on your way to increasing you lean body mass and burning better calories.
   
8. Eating a small meal every 2 hours will keep your metabolism fired and keep your calories burning.
   

Video

Tips

• The first steps towards weight loss must include both Diet and Exercise. The simple tips listed above will not lead you to lose weight substantially, if your diet does not reflect the change.
  

Warnings

• As with any weight-loss behavior or diet you adopt, speak first with your doctor. Get professional advice when deciding to change your fitness regimen or diet. These tips are meant as just that--tips, they are not meant to provide a comprehensive weight-loss plan.
  
• While some little things certainly help burn extra calories, do not think they are an easy way out. For instance, caffeine might help you metabolize a little more after a big meal, but it might also very quickly be detrimental to your health, especially if you start thinking along the lines of "oh well, if 250 mg will burn an extra 10%, let's go for 500 mg and have an extra bag of crisps". You may end up experiencing tachycardia, trembling hands and insomnia long before you start going down a size. And no amount of getting yourself frozen can ever replace a healthy diet. Those tips are just ways of boosting your dieting efforts, so DO NOT take them to the extreme in order to have a good excuse for not dieting properly. This would only ruin your health. Which leads to the second point...
  

Related wikiHows

• How to Increase Your Metabolism
  
• How to Lose Weight
  
• How to Tone the Butt With Walking
  
• How to Exercise While Sitting at Your Computer
  
• How to Exercise While Watching TV
  

Sources and Citations

1. ↑ http://www.washingtonpost.com/wp-dyn/articles/A41897-2005Jan27.html
2. ↑ 2.0 2.1 2.2 2.3 2.4 http://www.kcby.com/news/health/13565082.html
3. ↑ http://www.mayoclinic.com/health/caffeine/HQ00369
4. ↑ http://www.webmd.com/diet/features/8-ways-to-burn-calories-and-fight-fat
5. ↑ http://monsterguide.net/how-to-burn-calories-quickly
6. ↑ http://www.timesonline.co.uk/tol/life_and_style/health/expert_advice/article6344550.ece
7. ↑ http://health.howstuffworks.com/question447.htm
8. ↑ http://www.chow.com/stories/10877

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Burn Calories. All content on wikiHow can be shared under a Creative Commons license.

Calorie Burn

Calorie Burn

If you want to burn calorie, lose weight and shape your body, please read the below mentioned small tips carefully. Because these tips will help you to burn fat much more quickly whatever activity you do.

Firstly you must be more active while you are doing your daily activities.  For example, as much as possible go to places on foot. i.e. if you walk 30 minutes live and at a quick pace you can burn appx. 120 calories. This is exactly two times more than the calorie amount that you can burn while driving your car.  Work out your muscles which make much more calorie burn.  These are calf, hip and breast muscles.

Move frequently. Research has shown that physical activities which occur spontaneously also cause the calorie burn. i.e. tapping your feet and moving your hands allows you to burn extra 800 calories per day.

Increase your power. During your aerobic exercises, increase your exercise severity and speed to burn more calories. i.e. on treadmill workout, climbing ramp will help you to burn extra 50 calories.

Warm your muscles and relax. Do you know that you can burn calorie while doing warm-up and relax exercises for 5-10 minutes before or after your whole exercise?

Always use the correct method. No matter what exercise you do, you must do it correctly to get good results. For example if the technique is poor which you use in cardio machine, it opens the way to spend less in calories. One of the most common mistakes is holding the stair rails while climbing. In this way, your legs do not carry enough weight and you do not spend required effort. While climbing up the stairs, you must use the stair rails just to maintain balance.

Periodically walk. Continuous walkers use oil reserves. If you don’t walk periodically, give 5 minute breaks during your fast-paced walk.

The benefit of using stairs instead of elevator is a known fact to burn calorie. However, if you go two by two steps instead of one at a time, you can burn 55% more fat.

Increase your speed. If you add turbo-downs to your cardio workout, you can burn more calories. For example you can do this kind of turbo downs 10 times if you ride a bicycle. So you can burn extra 120 calories. Firstly run at your standard pace for 2 minutes, and then increase your speed for 1 minute. Then return to your normal pace for 2 minutes and then increase your speed again.

Listen to music. Listening to music is very motivating factor while doing gym. Research has shown that people who listen to music while doing exercises do sports 25% longer than the people who do not listen. Longer exercise means burning much more calories.

Arrange your daily routine to do sports. i.e do not avoid doing housework. No matter how boring it is, just think about the calories you will burn. Doing housework for 1 hour means burning 200 calories.

You can fill gasoline to your car by yourself. Ask the staff to make your own business. So you can burn 25 calories.

Otherwise you can try one of the 5 exercises that make the most calorie burn. Cardio kickbox (appx. 700 calories per hour), jogging (appx. 650 calories per hour), jumping rope (appx. 590 calories per hour), karate (appx. 590 calories per hour), skiing (appx. 470 calories per hour).

Calorie Burn

Calorie Burn

Welcome to my calorie burn blog. Here you will learn about the most healthy ways to burn calories and tips on how to lose weight, shape your body and calorie burn.

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