Tag Archives: burn more calories

9 Ways to Burn More Calories

burn-300-caloriesLike most Americans, I am always searching for quick and easy ways to boost my metabolism. Is there really anything we can do to increase the number of calories our bodies burn each day?

The simple answer: yes and no. There is no magic trick to burning calories. Your age, gender and genetics play a role in your metabolism. You may inherit a speedy metabolism. Men tend to burn calories more easily than women. And, for most of us, metabolism slows steadily after the age of 40.

So, what can you do? The best way to burn calories is the old fashioned way: by moving more.

However, research suggests that there may be other ways to amp up your metabolism. Here are 9 ways to burn more calories:

Get Active
Energy is burned when you move. From making your bed in the morning to lifting your arm to push the remote control at night, you are burning calories. Simple daily activity can account for 30% of the calories you burn each day. So, get moving! The more active you are each day, the better.

Build Muscle
While you can burn calories when you’re doing nothing, the resting metabolic rate is higher in people with more muscle. For every pound of muscle you put on, your body uses about 50 extra calories a day. Training with weights 3 times a week for just 20 minutes is enough to build muscle.

Add Protein
Your body can burn more calories when digesting protein than it does eating fat or carbohydrates. To create a balanced diet, replace some carbs with lean, protein-rich foods. Good sources of protein include lean meats, such as beef, turkey, fish and white meat chicken. You can also add protein to your diet with nuts, beans, eggs, tofu and low-fat dairy products.

Snack smart
Eating more frequently can help you lose weight. When you eat 3 large meals a day with several hours between them, your metabolism slows down in between. Having smaller meals or snacks every 3 or 4 hours can help keep your metabolism going at a steady pace throughout the day. In addition, small snacks help you eat less at mealtimes.

Hydrate
We know that water is good for our health. Your body also needs water to process calories. If you become even mildly dehydrated, your metabolism may slow down. In studies, adults who drink 8 or more glasses of water burned more calories than those who drank four glasses.

Spice it up
Spicy foods have natural chemicals that can rev up your metabolism. Eat foods spiced up with chopped red or green chili pepper, order Thai food or spice up pasta dishes, chili and stews with red pepper flakes. Spicy foods can spike up your metabolism by 23 percent.

Drink coffee
Caffeine is a stimulant and can help you burn more calories. In moderation, one of coffee’s benefits may be a short-term rise in your metabolic rate. Caffeine can also help you feel less tired and increase your endurance while exercising or give you the motivation to get moving!

Sip tea
Green and black tea may have calorie-burning effects beyond the caffeine they contain. Green tea contains catechins – substances that rev up your metabolism for a couple of hours. Drinking tea at meals may have another fat-fighting benefit. Tea extract may interfere with the body’s absorption of carbohydrates when eaten in the same meal.

Get fidgety
Fidgeting qualifies as movement and can help you burn more calories. What counts as fidgeting? Anything that keeps you moving! You can tap your feet, swing your legs, drum your fingers, pace, wriggle, stand up and stretch, move your head from side to side, or clench and release your muscles.

It’s easy to work these tips for burning calories into your daily routine. And, if you do nothing else, get moving! Make it a point every day to find more ways to be physically active.

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Best exercises to lower your cholesterol

Control cholesterol with exerciseHigh cholesterol increases your risk of developing heart disease. Heart disease, including heart attacks and strokes, is the leading cause of death in the United States. According to the Centers for Disease Control and Prevention, 33.5% of Americans have high LDL or “bad” cholesterol.

The good news is that a healthy diet, exercise and weight loss are the key components of reducing LDL cholesterol levels. While cholesterol-lowering drugs may also help, most health professionals would recommend lifestyle changes as the first defense (except in those with very high lipid levels, or pre-existing diabetes or coronary disease).*

So, you’ve been told you need to lower your LDL cholesterol. Exercise is one of the best ways to help control your cholesterol. But what kind of exercise should you do? How long and how often?

Here are answers to the questions you may have about the best exercise routine to lower your “bad” LDL cholesterol and even raise your “good” HDL cholesterol:

What type of exercise is best?

Aerobic exercises seem to benefit cholesterol the most – lowering LDL by 5 to 10% and raising HDL cholesterol by 3 to 6%. Aerobic exercise includes jogging, running and walking.

In addition, newer exercise crazes such as zumba and kickboxing are aerobic. You can even swim, cycle or do yoga. Everyday activities like walking the dog, raking leaves and dancing can also count.

The reason aerobic exercise is the best for reducing cholesterol is that it makes your heart pump harder and faster. You then raise your metabolism and cause your body to burn more calories. Your body burns calories it gained from fat, and reducing this fat impacts your LDL cholesterol levels. Exercise also helps keep LDL cholesterol from building up on the walls of your arteries, which is good for your heart health.

strength trainingStudies have shown that strength training can also help improve your LDL and HDL levels. In addition, strength or resistance training will help you build muscle. Adding in stretching exercises will help keep you more limber and flexible, and you’ll be less likely to experience an injury. Endurance, strength and flexibility all add up to increase your overall level of fitness.

How much exercise do I need?

Most research has shown that to lower cholesterol levels, you should exercise for at least 30 minutes most days of the week. The good news is that you don’t have to fit it in all at lower cholesterol levelsone time. You can divide the time up into 10 or 15-minute sessions – as long as you get in the 30 minutes total.

You can also mix up the types of exercise you do in a day. For instance, you could take a 10-minute walk, rake leaves for 10 minutes and do 10 minutes of strength training.

And, if you’re not up to vigorous exercise every day, then any type of physical activity is better than none. Just get up and get moving!

What else can I do to achieve lower cholesterol?

Lose weight
A side benefit of increasing your activity levels and exercising more vigorously is that you may also lose weight. People who are overweight tend to have elevated LDL cholesterol. Therefore, losing even 5 to 10% of your body weight will also help improve your cholesterol levels. Keep in mind that you can be at the recommended weight and still have high cholesterol, so exercising is important for everyone.

lower cholesterol heart healthy foodsEating heart-healthy foods
Choose healthier fats such as those found in leaner cuts of meat and low-fat dairy. In addition, monounsaturated fats found in olive, peanut and canola oils are healthier options.

Avoid trans fats which can be found in fried foods and many commercially baked products like cookies and snack cakes.

Choose whole-grain breads, whole-wheat pastas and flour, and brown rice. Eat fruits and vegetables because are rich in fiber and help lower cholesterol.

Quit smoking
If you stop smoking, it can improve your HDL cholesterol level. You also reduce your risk of a heart attack and your blood pressure decreases.

Drink in moderation
Moderate alcohol levels may increase your levels of HDL or good cholesterol. However, the benefits aren’t strong enough to start drinking if you don’t currently. And, drinking too much leads to serious health problems, so keep it to one drink a day for women and one or two drinks a day for men.

Exercise has so many benefits beyond lowering cholesterol. It can help keep your bones strong, reduce the risk of cancer, diabetes, and stroke, improve your mood, and help you sleep.

Now, step away from the computer or mobile device and get moving!

*It is important that you consult your physician and other practitioners/counselors/consultants before initiating any changes in your diet or exercise program.