8 ways to burn calories and lose fat
Finding ways to increase the consumption of stored energy and lose fat is gradually becoming a constant concern of every person in the face of rapidly increasing overweight and obesity.
Over the years, a variety of products have been launched on the market with the advertising to burn more stored energy, but in reality they do not seem to deliver the promised results. The following 8 methods will help increase the amount of calories burned, resulting in better fat loss:
1. Workout to burn calories
When exercising, the body will burn calories to create the energy needed for the training process. The longer the training time, the higher the intensity of the exercise, the more calories will be burned. Even after exercise has ended, the body continues to burn extra calories, for example after aerobic exercise, the body's metabolic rate will still increase for a minimum of 24 hours . Studies have shown that if exercise time is increased, the body's resting metabolic rate is also prolonged.
The simplest, easiest exercise to do for anyone who wants to burn calories is a brisk walk every day.
2. Do strength training to build muscle
When exercising, the body must use the muscles. This helps build muscle mass, and muscle tissue burns more calories than fat tissue, even when the body is at rest.
The most effective way to increase your metabolism and burn more calories is through aerobic exercise and strength training. Strength exercises will gradually become more and more important as people get older, because the older they get, the more their metabolic rate tends to decrease. Thankfully, the way to prevent this is to do strength training several times a week. The body's largest muscles (and therefore also where the biggest calories are burned) include the muscles in the thighs, abdomen, chest, and arms.
3. Drink green or black tea
Caffeine is a stimulant that has the ability to increase calories burned. One of the reasons to explain this phenomenon, is that caffeine provides a temporary euphoric effect, making the body feel better, so it works more. At the same time, caffeine can also change the body's metabolism which results in more calories being burned.
Older studies suggest that consuming 250 mg of caffeine with a meal can increase the calories burned through meal metabolism by 10%. Although this number for a meal is not too much, but over time, the number of calories burned will be significant.
Over the past few years there have been several studies focusing on the benefits of green or black tea and its caffeine content. One human study concluded that green tea has a thermogenic and calorie-burning effect thanks to its caffeine content. The study was conducted at the University of Lausanne, Switzerland, on 31 healthy young men and women, for three consecutive days each provided with 3 servings of a beverage containing the catechins of green tea, caffeine and calcium. , the final 24 hour energy expenditure increased by 4.6%. Using tea with meals also has another benefit, which is to limit the absorption of carbohydrates during meals, thereby helping to lose fat, according to the results of a study published in the Journal of Clinical Nutrition USA, Published September 2006.
In addition to the benefits mentioned above, green tea or black tea are non-energizing beverages that are perfectly suitable as a substitute for other beverages in case the drinker wants to. reduce the amount of calories in the body.
4. Divide large meals into small meals
Derived from the perception that after eating, the body needs a certain amount of energy for the digestive system to start digesting and absorbing food, so some experts suggest dividing large meals into small meals, to make the body have to burn more calories for the digestive system. Although there is not much solid evidence for this hypothesis, eating many small meals is definitely a correct and healthy way to eat, instead of eating large meals.
5. Don't skip breakfast
There is increasing evidence that skipping breakfast is associated with increased body weight. The results of some studies conclude that when skipping breakfast, the body tends to absorb more calories at the end of the day. Several other studies suggest that skipping breakfast is associated with a higher body mass index (BMI) in adolescents.
Although research continues, eating a healthy breakfast is definitely a healthy habit that needs to be maintained.
6. Use low-fat milk
The calcium in low-fat milk doesn't necessarily help burn extra calories, but it does have certain effects on body fat. Results from a recent Danish study suggest that the body may obtain fewer calories from dietary fat when calcium from low-fat dairy is consumed. Another study also found that a high intake of calcium-rich foods (including low-fat dairy products) was associated with a decrease in belly fat, especially in young Caucasian men.
7. Drink enough water every day
Drinking enough water each day can help burn almost 100 calories a day, according to a small study in Germany. Although this number of calories is not much, over time, the number of accumulation is not small, and drinking enough water also brings countless other health benefits.
8. Doing errands
Doing chores, or any activity, consumes energy. Moreover, doing chores will help the body maintain an active lifestyle, avoid seclusion, thereby bringing health benefits.
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Reference source: webmd.com