How to Burn Calories Effectively and Fight Fat (the Healthy Way)?
If you have been active towards your health and are exercising regularly, you will probably see how to burn calories effectively while still healthy. Luckily, you can do different things with exercise, diet, and lifestyle to burn extra calories.
What are calories?
A calorie is the amount of energy in a meal, but if we are getting technical, then a calorie is what is required to raise the temperature of one liter of water to one degree.
Calories are determined using calorimeters, which are like mini-incinerators. These include a chamber surrounded by water, where freeze-dried powdered food is kept and consumed. The temperature of the water is then measured, and in this way, we determine the energy content of the food in kilocalories.
Also, that is why it is said that “not all foods are created equal.” Eventually, a handful of lettuce will burn quickly, causing a minimal increase in water temperature, while an almond-sized portion will be more dense, leading to a higher temperature. A cup of almonds will have about 530 calories, while a cup of lettuce will probably have just five.
However, our body does not “consume” calories; It digests them. This makes calorie counting far from a perfect science, because, not only do you not know how many calories you’re burning each day, but you can’t be sure of the caloric content in food.
The FDA allows the label to be discontinued by up to 20% in any direction, and most nutritional information comes from databases and not from actual calorie measurements. This does not mean that calories are unimportant – far from it – but trying to measure things down to calories would be next to impossible.
Below are 5 Ways to How to Burn Calories Effectively and Fight Fat
This healthy routine may help out your body with a calorie-burning boost.
1. Focus on real, whole foods
When you focus on real food, not things that come out of the package or box, you make it very easy for your body to process those calories.
Your body is designed to adequately manage calorie intake, without wasting things. It has been doing this since the beginning of time, and when we add artificial and processed materials to our mess, things get messed up and it becomes harder to lose weight.
Treat your metabolism like a sink, which is designed to drain water effectively. If we give real, whole food to our body, it is able to process and extract it effectively. However, if we put things like hair and other dirt in the sink, the drain will be closed, causing flooding.
Hair and dirt have the same effect on the sink as processed food has on our bodies. Processed food does not allow our body to function optimally; instead, it promotes fat accumulation and poor health.
Do your best to stay away from processed foods, and your body will naturally be better at burning the calories you give.
2. Work on strength training
If you are learning to burn calories, obviously, physical activity is important, but we will look at specific forms of exercise that are more effective than others.
Strength training will do some things. These exercises require a good amount of effort to perform and require a lot of calories to provide energy. They also help us build lean muscles, and the more muscles we have, the better it is for our metabolic rate.
Muscles need calories to maintain them, which means that even when resting, our body is burning calories. Strength training improves insulin sensitivity, thus allowing our bodies to better handle sugars as they will be processed more effectively, reducing the likelihood of us being stored as body fat.
3. More Sleep
Going to bed a little earlier or setting an alarm clock a little later can help promote fat burning and prevent weight loss.
Several studies have found a relationship between adequate sleep and weight loss.
A study of 68,183 women showed that those who slept five or fewer hours per night over a 16-year period were more likely to gain weight than those who slept for more than seven hours per night.
4. Do High-Intensity Interval Training
Most people know about HIIT (High-Intensity Interval Training) because it is one of the best exercises you can do. It is also an excellent calorie burner and can burn more calories in a fraction of the time spent doing regular, steady-state cardio.
HIIT training involves performing an entire exercise for approximately 30 seconds, followed by a 90–120-second, slow recovery period. You can do this anywhere from 3 to 8 rounds, which will give you a workout that will not take you much time.
We can burn calories for up to 24 hours after doing HIIT workouts. The good news is that we do not need to work out every day to get these benefits; Can be effective only 2-3 times a week.
5. Eat Spicy Food
Here is one for which you do not need to leave the dining table! Eating spicy foods, such as jalapeno peppers, cayenne pepper, peppers, or a hot sauce can increase your metabolism by up to 8% because they contain a chemical compound called capsaicin.
Burning fat to produce heat by eating spicy foods increases our body’s thermogenic production, thus making us feel warmer, and our sinuses clear. Capsaicin may also prevent weight gain. Talk about a double whammy!
If you want additional information about the health benefits of spicy food, see this article.
Read Also: 12 Surprising Health Benefits of Coffee
6. Drink cold water
It will not burn as many calories in a day as a good HIIT session, but since we have to drink water throughout the day, we can also burn calories while we are in it.
Water not only keeps us hydrated and quenches our thirst, but drinking it cold can give us a temporary metabolism boost.
Consume cold water, our body must heat it, causing a thermogenic effect. This varies greatly, but a study has shown that drinking 16-ounces of cold water can increase calorie burning by at least 7% to 30%.
7. Add Vinegar to your diet
Vinegar is known for its health-promoting properties. In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help burn fat, according to some research.
One study found that consuming 1–2 tablespoons of vinegar daily reduced people’s body weight, abdominal fat, and average waist circumference over a 12-week period.
Vinegar intake has also been shown to increase the feeling of fullness and reduce hunger.
It is easy to include vinegar in your diet. For example, many people mix apple cider vinegar with water and drink it as a beverage several times a day with meals.
However, if drinking straight vinegar does not sound appealing, you can also use it to make dressings, sauces, and marinades.
8. Drink Caffeinated Green or Black Tea
Caffeine is a stimulant, and stimulants increase the calories you burn. Caffeine can also cause metabolic changes in the body resulting in more calorie burn.
Over the past few years, some studies have indicated that the caffeine present in green or black tea may benefit more.
One study showed a reduction in food intake in rats that were given polyphenols found in green tea. Another study, in humans, concluded that green tea had heat-generating and calorie-burning properties, which may be explained by caffeine. According to research from the University of Lausanne in Switzerland, when 31 healthy young men and women were given three servings of green tea catechin, caffeine, and calcium drinks for 3 days, their twenty Four-hour energy outgoings increased by 4.6%.
Drinking tea with food may have another fat-fighting effect. According to a study published in the September 2006 issue of the American Journal of Clinical Nutrition, tea extracts when consumed in a single meal can interfere with the body’s absorption of carbohydrates.
While all these potential effects are minor, drinking tea is another bonus. Drinking zero-calorie cups of tea instead of calorie drinks (like soda) will definitely reduce the number of calories you take.
The Bottom Line
When considering how to burn calories effectively to lose weight, it’s important not to forget that our bodies have this ability built in.
We can rely on natural methods to promote calorie burning and improve our health. Not only are these natural methods healthy, but they generally do not cost much and are easily incorporated into most lifestyles.