Burning calories is a crucial aspect of weight loss and maintaining a healthy body weight.
Our metabolism plays a significant role in this process, as it determines how efficiently our body converts food into energy.
While the rate at which we burn calories can vary from person to person, several strategies can help increase metabolism and facilitate calorie burning.
This article will explore some of the basics of the calorie-burning process as well as five effective ways to burn calories faster and achieve weight loss goals.
What are Calories?
Calories are units of energy that measure the amount of energy in the food we eat.
The human body needs energy to function, and this energy is derived from the food we eat.
The amount of energy in food is measured in calories.
The more calories a food has, the more energy it provides to the body.
The body requires a certain amount of calories to carry out its daily activities, known as the basal metabolic rate (BMR).
BMR is the amount of energy required by the body to maintain basic functions such as breathing, circulation, and cell production while at rest.
In other words, it is the energy needed to keep the body functioning at a basic level.
When we eat more calories than our body needs, the excess calories are stored in the body as fat.
Over time, this can lead to weight gain.
On the other hand, if we consume fewer calories than our body needs, the body will begin to burn fat for energy, which can result in weight loss.
However, it is very important to note that not all calories are created equal.
The source of calories matters as some foods provide more nutrients than others.
For example, 100 calories of broccoli provide more nutritional value than 100 calories of candy.
For weight management and overall health purposes, consuming a balanced diet that provides the necessary nutrients while staying within the daily calorie requirement is essential.
How Does the Body Burn Calories?
The body burns calories as a part of its natural process of converting food into energy.
This process is known as metabolism.
Metabolism is a complex biochemical process that takes place in every cell of our body, including organs like the liver, brain, and muscles.
As mentioned before, the energy produced during metabolism powers all bodily functions, including breathing, blood circulation, digestion, and physical activity.
The body burns calories in two ways: through the basal metabolic rate (BMR) and through physical activity. BMR refers to the energy that the body requires to maintain basic functions such as breathing, blood circulation, and organ function.
This energy requirement varies from person to person based on factors such as age, gender, weight, and body composition.
However, it is estimated that BMR accounts for approximately 60-75% of the total calories burned by the body each day.
Physical activity refers to any activity that involves movement, such as exercise, walking, and daily activities like housework and yard work.
Physical activity burns calories by increasing the body’s energy expenditure above its resting metabolic rate.
This additional energy requirement is met by burning calories from food or stored fat.
It is important to note that the rate at which the body burns calories can vary significantly from person to person.
Factors such as genetics, age, gender, and body composition can all impact an individual’s BMR and physical activity levels.
However, some strategies can help the body burn calories faster, including increasing physical activity, building muscle through resistance training, and consuming foods that boost metabolism.
How Many Calories Should You Burn Per Day?
The number of calories an individual should burn daily varies depending on several factors, such as age, sex, weight, height, and activity level.
The average number of calories a person needs to maintain their weight is called the basal metabolic rate (BMR).
This is the amount of energy your body needs to perform basic functions such as breathing, circulating blood, and keeping your organs functioning while at rest.
To calculate your BMR, you can use various online calculators that consider your age, sex, height, and weight.
For example, a sedentary woman aged 30, who is 5 feet 4 inches tall and weighs 150 pounds, would have a BMR of approximately 1,400 calories per day.
This means she would burn approximately 1,400 calories if she rested all day.
However, to determine the number of calories you should burn daily to maintain your weight, you also need to factor in your activity level.
A sedentary lifestyle would require the same calories as your BMR, whereas a moderate or active lifestyle would require additional calories.
According to the American Council on Exercise (ACE), the average number of calories burned per day for a sedentary person is around 1,800 to 2,000 for women and 2,400 to 2,600 for men.
A moderately active person may require approximately 2,000 to 2,200 calories per day for women and 2,400 to 2,800 per day for men.
For those who are very active or perform intense exercise, the calorie requirements may be as high as 2,400 to 2,800 calories per day for women and 3,000 to 3,500 calories per day for men.
It’s important to note that these are just estimates, and individual calorie needs may vary depending on several factors, such as genetics, age, and health conditions.
Additionally, a calorie deficit is required for weight loss, meaning you need to burn more calories than you consume.
However, creating too much of a calorie deficit can be harmful.
I suggest a daily calorie deficit of 500-1000 calories daily, which will help you lose 2 pounds per week maximum, and should not promote negative health outcomes.
Underconsuming calories significantly may cause your body to go into starvation mode, creating metabolic adaptations to weight loss, leading to a slower metabolism and difficulty losing weight.
Consulting a healthcare professional or registered dietitian can help determine the appropriate calorie intake for your needs.
5 Best Ways to Burn Calories Faster
These 5 tips for burning calories faster can make weight loss easier!
High Protein Breakfast Smoothies
If you’re looking to shed those extra pounds and boost your metabolism, adding protein-rich smoothies to your breakfast routine can be an excellent way to achieve your goals.
Protein is one of the essential macronutrients that the body needs to function correctly.
It is well-known for its ability to help you feel fuller for longer periods, which reduces the risk of overeating and unhealthy snacking.
Consuming protein-rich smoothies for breakfast can help kickstart your metabolism, which is how your body converts food into energy.
Research suggests that protein requires more energy to digest than carbohydrates and fats.
This process is known as the thermic effect of food (TEF), and it increases your body’s calorie-burning potential.
A higher metabolic rate leads to increased energy expenditure, promoting weight loss.
Here are several ingredients you can use to make protein-rich, metabolism-boosting breakfast smoothies:
- Greek Yogurt: Greek yogurt is an excellent source of protein, with around 15-20 grams of protein per 6-ounce serving. It also adds a creamy texture to your smoothie.
- Nut Butters: Peanut butter, almond butter, or any other nut butter can add a delicious flavor and protein to your smoothie. Two tablespoons of peanut butter contain around 8 grams of protein.
- Protein Powder: There are several types of protein powder available, such as whey, soy, and pea protein. One scoop of protein powder contains around 20-25 grams of protein.
- Chia Seeds: Chia seeds are an excellent source of plant-based protein and healthy fats. Two tablespoons of chia seeds contain around 4 grams of protein.
- Spinach: Spinach is a leafy green vegetable that contains around 2-3 grams of protein per cup. It also adds a nutrient boost to your smoothie.
- Milk or Milk Alternatives: Milk, soy milk, almond milk, or any other milk alternative can add protein to your smoothie. One cup of milk contains around 8 grams of protein.
Combining these ingredients can create a protein-rich breakfast smoothie that is both delicious and nutritious.
In addition to protein, you can incorporate weight loss promoting superfood powders like matcha, spirulina, or acai berry into your smoothies.
These powders contain several nutrients and antioxidants that offer various health benefits.
For example, you can use spirulina for weight loss because research demonstrates that spirulina has anti-inflammatory and antioxidant effects, which can help reduce inflammation and promote fat burning.
Green tea extract, which is high in catechins, has been found to increase metabolic rate and stimulate fat oxidation.
Furthermore, research has shown that high-protein diets significantly reduce body weight, BMI, and waist circumference compared to lower-protein diets because consuming a diet high in protein can help you feel fuller for longer, reducing calorie intake throughout the day.
Moreover, the thermogenic properties of various superfood powders can enhance the calorie-burning potential of protein-rich smoothies.
Therefore, incorporating protein-rich smoothies with metabolism-boosting superfood powders into your breakfast routine can be an effective strategy for weight loss and boosting metabolism.
My favorite superfood powders are the Your Super superfood mixes.
It is essential to note that a healthy diet and lifestyle require a combination of dietary changes, regular physical activity, and behavioral modifications.
One of the negatives of superfood powders is that people often believe they are a replacement for a healthy diet and exercise strategy.
Superfood powders should only be used as an addition to other positive lifestyle habits that promote weight loss.
Starting your day with a delicious and nutritious protein-rich smoothie can increase your metabolism and help you burn calories faster!
Green Tea Before Workouts
The beneficial effects of green tea on metabolism and weight loss have been attributed to its active compounds, particularly epigallocatechin gallate (EGCG).
EGCG has been shown to increase thermogenesis, which is the process of heat production in the body, by activating brown adipose tissue (BAT) and increasing the activity of enzymes involved in fat oxidation.
A study published in the American Journal of Clinical Nutrition found that consuming green tea extract containing EGCG increased 24-hour energy expenditure and fat oxidation by up to 4.6% and 17%, respectively.
Moreover, the caffeine content in green tea can also contribute to its weight loss benefits.
Caffeine is a well-known stimulant that can increase energy levels and improve exercise performance.
A study published in the Journal of Strength and Conditioning Research found that caffeine consumption improved exercise performance and increased energy expenditure during exercise.
The combination of caffeine and EGCG in green tea can, therefore, have a synergistic effect on metabolism and weight loss.
Furthermore, green tea consumption has been associated with several health benefits, including reduced inflammation, improved insulin sensitivity, and reduced risk of cardiovascular disease.
Research shows that green tea consumption is associated with reduced body fat and waist circumference in overweight and obese individuals.
Incorporating green tea into your diet and specifically drinking green tea before working out, can help increase metabolism, promote fat oxidation, improve exercise performance, and have several other health benefits.
However, it is important to note that excessive green tea or green tea extract supplement consumption can have adverse effects, and moderation is key.
Wear a Sauna Suit While Exercising
When we wear a sauna suit while exercising, our body temperature rises, and we start to sweat profusely.
This sweating can help to release toxins from the body and also help to burn more calories.
A study published in the Journal of Strength and Conditioning Research found that wearing a sauna suit during exercise increased energy expenditure by up to 13%.
Moreover, sauna suits can also help to reduce water weight and bloating.
The sweating caused by the sauna suit can help to flush out excess water from the body, leading to a reduction in water weight and bloating.
However, it is important to note that the weight loss resulting from wearing a sauna suit is mostly water and not fat loss.
Despite the potential benefits of wearing a sauna suit during exercise, it is essential to take precautions to avoid dehydration.
Sweating excessively can lead to a loss of fluids and electrolytes, which can cause dehydration and other health problems.
Therefore, it is important to stay hydrated while wearing a sauna suit and to take frequent breaks to cool down and rehydrate.
Wearing a sauna suit while exercising can increase energy expenditure, promote sweating, and potentially help with water weight loss.
However, it is important to use caution and stay hydrated while wearing a sauna suit to avoid dehydration and other health risks.
Do Yoga Before Bed
In addition to reducing stress and anxiety, practicing yoga before bed can also help promote weight loss.
Due to its various health benefits and ways of promoting weight loss, practicing yoga before bed is one of the best ways to lose weight overnight.
Practicing yoga before bed has been shown to improve sleep quality and help individuals fall asleep faster, and good quality sleep is essential for maintaining a healthy weight, as sleep deprivation has been linked to an increased risk of obesity and weight gain.
Furthermore, practicing yoga before bed can help relax the body and mind, which can reduce cortisol levels.
Cortisol is a hormone released by the body in response to stress and can lead to overeating and weight gain.
By reducing cortisol levels, practicing yoga before bed can help to curb nighttime cravings and promote weight loss.
Certain yoga poses can also help to stimulate digestion and promote the elimination of waste from the body, which can aid in weight loss.
Poses like twists, forward folds, and inversions can help to massage the internal organs and improve digestion.
Additionally, deep breathing exercises practiced during yoga can help to oxygenate the body and promote the removal of toxins from the body, which can also aid in weight loss.
Practicing yoga before bed can help promote overnight calorie burning by improving sleep quality, reducing cortisol levels, stimulating digestion, and promoting the elimination of waste from the body.
If you are new to yoga, the yoga courses from YogaDownload.com are a great place to start.
Drink Enough Water
Drinking enough water is essential for maintaining good health and has been proposed as a potential strategy for weight loss.
Adequate hydration is essential for many metabolic processes, including the breakdown and burning of calories.
When dehydrated, our body’s metabolic rate slows down, and the fat-burning process is impaired.
This can lead to weight gain and difficulties losing weight.
Research has shown that drinking water can help boost metabolism and aid in weight loss.
Drinking water before meals may help reduce calorie intake by making you feel full and reducing hunger.
A study on overweight women found that drinking 500 ml of water three times a day, half an hour before meals, for eight weeks significantly decreased body weight, body mass index, and body composition scores.
Another study found that drinking 500 ml of water 30 minutes before meals resulted in 44% greater weight loss over 12 weeks than those who did not drink water before meals.
Additionally, a study conducted a systematic review of randomized clinical trials to evaluate the effect of water consumption on weight loss found that all clinical trials reported weight loss effects, with the most effective intervention among the studies being the replacement of caloric beverages with water.
These results suggest that staying hydrated can play a role in weight loss by boosting metabolism and aiding in calorie burning through water-induced thermogenesis and promoting satiety.
While drinking water can be an effective tool for weight loss, it is important to remember that it is not a magic solution.
It is still essential to maintain a balanced diet and engage in regular exercise for optimal weight management.
Moreover, it is essential to stay hydrated throughout the day by drinking plenty of water and fluids to support overall health and well-being.
Final Thoughts – How to Burn More Calories & Lose Weight Faster
Incorporating high-protein smoothies, green tea, sauna suits, and yoga into your daily routine can help boost metabolism and facilitate calorie burning.
However, it is important to remember that these strategies should not be seen as a substitute for a well-balanced diet and regular exercise.
High protein intake can increase the thermic effect of food, which can boost metabolism and aid in weight loss.
Including superfood powders like spirulina and chia seeds can provide additional benefits due to their high antioxidant content that helps reduce inflammation in the body.
Green tea is a great addition to any weight loss regimen as it contains compounds like EGCG that can help increase metabolism and promote fat oxidation.
Its caffeine content can also improve energy levels and exercise performance.
Wearing a sauna suit while exercising can increase sweating and body temperature, leading to more calorie burn.
However, staying hydrated while using a sauna suit is essential to avoid dehydration because it can be dangerous.
Yoga can be an effective tool for weight loss and increasing metabolism, as it helps reduce stress and anxiety that can lead to overeating and weight gain.
Yoga before bed can also promote better sleep, which is crucial for maintaining a healthy weight.
Incorporating these strategies for burning calories faster into your lifestyle can help you achieve your weight loss goals.
However, they should be considered part of a comprehensive weight loss plan that includes a balanced diet and regular physical activity.
With consistent effort and dedication, you can achieve a healthy weight and maintain it long-term.