We all know that working out burns calories, but there are other things you can do to burn more calories every day.
These helpful tips will have you burning more calories in no time at all:
1. Eat small regular meals
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Most of us eat three meals a day; breakfast lunch and dinner; but a better way to burn more calories without even trying is to eat 5/6 small meals a day instead. That doesn't mean that you should eat 5/6 meals the same size as your usual 3 meals, because that would involve eating double the amount of food you currently eat! It just means figuring out how much you currently consume through the day, and splitting that down into 5/6 small meals/snacks.
A good rule of thumb is to try to eat a meal or snack every 3-4 hours. This works because, by eating every few hours, you are keeping your metabolism "fired up" all day, so you are constantly burning calories.
2. Drink green tea
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It's very hard to find any health-orientated website, or book, that doesn't praise green tea, and with good reason...it's fantastic! Green tea contains a number of antioxidants; one of these is called epigallocatechin gallate, or EGCG, and it has the ability to stimulate your body’s metabolism, and speed up weight loss helping you to burn more calories.
3. Build muscle
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When we lift weights
we make small tears in our muscles which, when they repair, become stronger, and grow. As you gain muscle you will lose fat, therefore lowering your body fat percentage.The more muscle you have, the more calories you will be burning without even trying! People who have a high percentage of lean body mass will burn more calories, even while sleeping.
So go lift some weights!
4. Add some spice to your meals
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Adding spice to your meal is a great way to burn more calories, and it can also make your meal taste better. Chilli peppers, or hot peppers, contain capsaicin, which causes the body to expend energy as heat. This increases your calorie burn, so, not only will you enjoy your super tasty meal, but you will actually burn more calories than you would've burned eating the same meal without the spice.
5. Eat more protein
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Protein is great for repairing and building muscle, and it's also great for making you feel full for longer...and it can even help you to burn more calories.
When you eat protein, approximately 20-30% of the calorie content goes toward the digestion process, which is far more than with carbs or fat. It's because protein is made up of amino acids, held together by peptide bonds, and for your body to use the amino acids to repair tissue, transport oxygen throughout your bloodstream, and form immunity-boosting antibodies, the peptide bonds have to be broken.
This means your stomach has to work harder to break down the protein, which uses extra energy, and therefore burns more calories.
6. Get more sleep
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We all know that we operate better after a good nights sleep, and the same applies to your metabolism
. Regularly getting enough sleep will keep your metabolism working to its full potential, therefore burning more calories than if you were suffering from a lack of sleep.
7. Make sure you aren't working out on an empty stomach
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We all know that exercising burns calories, but a factor that will affect how many calories you burn during a workout is how full your stomach is. Working out after eating will burn more calories than doing the same workout on an empty stomach.
Obviously this doesn't mean that you should drag yourself to the gym immediately after your meal, because you will feel full up and slightly lethargic if you try to exercise while your food is digesting. The best time to fit in your workout is a few hours after eating, as your food will be partially digested, so you will feel comfortable enough to go for it. The freshly digested food in your system will mean that your muscles are stocked with glycogen; a polysaccharide that's used for energy storage. So you will be able to not only work harder, but your body will be able to expend more energy, which burns more calories.
8. Eat a small snack after working out
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A lot of people assume that it's bad to eat immediately after a workout and, although it's not exactly the best time to eat a three course meal, consuming a small snack after you've exercised will actually help to burn even more calories as you will be helping to repair and build your muscles post-workout which, as I've mentioned before, will increase the amount of calories you burn.
The best snack after a workout is a protein shake and a banana, but a plain yoghurt with some berries will also do the trick.
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