7 Effective Ways To Increase Your Calorie Burns

If you are a working mom or dad who doesn’t really have that much time to go to the gym for a great workout because of the crazy schedules plus slow metabolism is a major pain in the ass; good news is---there is still hope to do a great turnaround to lose those extra pounds! Yes, thanks to science.

New research shows that there are still ways to trick our bodies to burn calories effectively with a very minimum effort. Maybe you’ve heard or read them before but they indeed are very effective and that is backed by facts.

So here’s your checklist enumerating the 7 effective ways to increase your calorie burns that you can try ASAP:

1. Have a Hearty Breakfast

Breakfast is the most neglected, most skipped meal of the day because of the rush hour. And believe it when experts point out that it is indeed the most important meal of the day. It gives you the energy along with the nutrients that you need to fuel you up the entire day.

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Nutritionists state that when we wake up, the blood sugar of our body that makes our muscles and brain work their best-- is usually low. Breakfast helps replenish it. And so if our body doesn’t get that fuel from the food, you will observe that you feel drained and tired, thus you’ll likely to overeat later in the day. A healthy breakfast is the key for you to prevent yourself from gaining weight, so start with that.

2. Water...Lots of It!

Another effective way to stealth your metabolism is through water intake. This time, replace your sodas and other favorite sugary drinks with water instead. Why? Because water has zero calories. So automatically when you replace them with water, you are also reducing your calorie intake.

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Water speeds up your metabolism and it even has a greater effect if you drink cold water because it has negative calories plus your body uses energy to heat it up to body temperature. Aside from that, water is a fantastic detoxifier and is widely available.

It is advisable for you to drink water 30 minutes before meal time to fill you up. A study has been conducted to overweight adults and found out that those who drank religiously half a liter of water before their meals had lost 44% more weight than those who didn’t.

3.  The Goodness of Green Tea...

A lot has attested the benefits of drinking green tea or oolong tea to help increase their metabolism and weight loss journey.  According to health.com “new evidence shows the active ingredient, catechin may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn't, suggesting that catechins may improve fat oxidation and thermogenesis, your body's production of energy, or heat, from digestion". Green tea also has polyphenols which is a great antioxidant.

Green tea is said to convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%. Since green teas and oolong teas are low in calories, drinking them is definitely effective both in weight loss and weight maintenance.

4. Go Green

Here’s the catch, food is a great way to increase or decrease our metabolic rate. So you have to be very keen with your food intake if you want to boost up your metabolism.

By investing more into fruits, vegetables, and whole grains will help your fat-burning system running at full speed. Change your diet by adding more fibrous and organic produce.

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Broccoli, spinach, bell peppers, beans and legumes, asparagus, oranges, grapefruit, lemons, limes and others are examples of fruits and vegetables that speed up metabolism, so be healthy, go green!

5. A Great Dose of Protein

One thing that you should be aware is that, our body has thermic effect of food (TEF) usually caused by the extra calories required to digest, absorb and process the nutrients in your meal. Eating protein-enriched food causes the largest rise in TEF, thus it increases your metabolic rate by 15–30%, compared to carbs which only has 5–10% or fats with 0–3%.

Protein help you feel fuller thus prevents you from overeating. Some of the high-protein foods are: meat (steak, ground beef, boneless pork chop, chicken breast) fish (yellow- fin tuna, salmon, tilapia) cottage cheese, milk, tofu, beans, lentils, Greek-style yogurt, eggs, nuts and seeds and a lot more. So cut the calories by taking more of protein-packed meals.

6. Move Just a Little Bit

It might be impossible to hit the gym but it is possible to try basic crunches, squats and other heart pumping workout that you can do on your way to your office, or right there in your desk while you are working, or when you are going home.

Try to set your alarm 15 minutes early and do jumping jacks, basic push-ups, running, crunches and squats. You go to your office early, skip the elevator and climb the stairs instead. Or when you are going home, try to go down several blocks from your house and walk. You can also walk your dog after dinner.

You might not believe it but there are so many 7-minute, 10-minute heart pumping and cardio exercises that you can do at home if you check online. High-intensity exercises are great options if you just have minimum time to do workout but still effectively burn more fat by increasing your metabolic rate.

7. Juicing

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Juicing is a fun way of increasing your metabolic rate and at the same time an effective way of detoxifying yourself while shedding pounds.

Study shows that phytochemicals found from fruits and vegetables encourage weight loss by reducing insulin levels. Insulin levels usually increase after meals so by taking more of phytochemical-producing fruits and vegetables through juicing, we are effectively helping our body in processing our food to be converted into energy and minimizing the storage of fat.

Through juicing, you are removing the fiber from the fresh vegetable and fruits while you take the essential nutrients and enzymes which is absorbed by the body fast and easy giving your body the needed energy boost – without the digestive processes that weigh and slow you down.

Grapefruits, mint, lemon, orange, lime, apple, pineapple, cucumber, wheatgrass, carrots, ginger, beet, celery and others are some of the ingredients that you can use for you to come up with delicious juicing recipes.

You can adapt at least 2 or three of the above mentioned ways to get started or follow them all and personalize them accordingly. Starving yourself is not healthy and can even result to overeating eventually because of the deprivation. Eating several small meals a day speeds up metabolism instead.

But for you to see visible results, you have to make sure that you diligently and regularly do them. Discipline starts within. And that, it takes time...so don't pressure yourself. Just keep going by being healthy while doing these steps and watch your metabolism speed up.