12 Easy Ways to Burn Fat All Day (And 11 Don’t Include Exercise)
12 Easy Ways to Burn Fat All Day (And 11 Don’t Include Exercise)
Are you frustrated in reaching your weight loss goals through exercise? Maybe a little science and some work with numbers will help you to burn fat all day
Every day we use up a total amount of energy. Scientists have labelled this TDEE (total daily energy expenditure).
We all know this bit of maths
Energy Out > Energy In = weight loss
What we don’t all know is why exercise alone is not enough. The answer lies in the numbers and in the science.
Here is the science “In general, for weight loss, exercise is pretty useless.” says Dr. Eric Ravussin (professor in Human Physiology and the Director of the Nutritional Obesity Research Center at Pennington Biomedical Research Center, Louisiana) in the August 9, 2009 issue Time Magazine, based on his 2009 research on metabolism and caloric restriction.
Here are the numbers. The chart on the left is a sample chart of TDEE. It has 4 parts
RMR, or resting metabolic rate. This is how much energy your body burns doing nothing – just holding life together lying down with no TV and no phone. Typically this is 50 to 75% of total TDEE.-
- TEF, thermic effect of feeding – we burn energy eating – this is little.
- NEAT, or non-exercise activity thermogenesis. This is how much energy you burn just living life but not counting exercise – i.e., all the time in life when you are not lying down doing nothing and not exercising.
- Exercise
If we add up RMR and NEAT (sometimes this combination is called BMR – base metabolic rate), we can see that this is a large part of TDEE. The numbers tell us that exercise can have a poor return for the effort. In one hour of moderate exercise you wil burn 300 to 400 calories, which is a little more than 15 to 20% of the daily TDEE. Now what if you can get better bang for your buck on the energy you are going to burn anyway?
These ideas below will help – because what they basically do is improve metabolism which speeds up the rate at which RMR and NEAT energy is burned
Eat Frequently
This gets metabolism running smooothly all day – 3 meals plus 2 snacks. Long gaps between meals slows metabolism down
Eat Clean
Eat fruit, vegetables, and proteins. Take the advice from a video we shared of Vinnie Tortorich, trainer to the stars, – “kill the sugar and the grains”. Some more science – body uses 30% of the energy content of protein to digest the protein.
Eat Breakfast
Metabolism slows right down while you are sleeping – wake it up at the start of the day with breakfast
Get in the Sun
Vitamin D keeps your metabolism speedy – get into the sunlight a little every day
Get Periodic Exercise
Regular movement keeps your metabolism moving. Now this does not have to be a visit to the gym. Walk more; lift the shopping bags a few times.; take the stairs; do 5 squats each time you stand up. Workouts do not have to be long. They can be short with high intensity which kick starts metabolism – do one at the start of the day – walk to work; jog up the stairs. And bodyweight workouts fit perfectly – do anywhere, no equipment needed.
Snack on Protein
Protein is the superfood for your metabolism. Carbohydratess digest too quickly – so you get hungry sooner. And we did promise to kill the sugar and the grains earlier
Fill up on Calcium
You need calcium to convert the sunlight to vitamin D. Vinnie Tortorich is a big advocate of milk
Eat like a European
Start the day with a good breakfast; have a moderate lunch, and a small dinner. Breakfasts kicks the metabolism into gear for the day. We want less food at night when metabolism is going into rest.
Epsom Salts Baths
A regular epsom salts bath draws out toxins and kicks up your metabolism. They are also really good for helping with muscle tone
Cold Showers
Kick your metabolism into gear in the morning.
Drink Water
Your body needs water to burn energy. Start the day with a glass of water and keep going during the day
Get Enough Sleep
Metabolism suffers when you do not sleep. Try to get 7 to 9 hours a night. And do not snack during the night – that wakes the metabolism up again and trashes your sleep
Original article from ExplicitGists.com
TDEE image and science from EattoPerform.com
Breakfast image by Malczewski Wojciech
