Our bodies get energy from food and drinks to do many basic task; such as breathing, blood circulation, adjusting hormone levels, growth, repairing cells and other tasks, through a complicated chemical process called metabolism.
The number of calories consumed at rest is called basal metabolic rate; which is determined by several factors such as body size, age and sex.
60 to 75% of the calories you burn daily are consumed by the body to do basic functions, with an additional 10% consumed to generate calories through digestion, transport and storing nutrients. The remaining part of the caloric intake must burn through physical activity, or else it will be stored as fat.
According to a report by the American Dietary Guidelines for 2010, the calories needed daily were estimated at 1691-2157 calories. We don’t have the ability to control the speed of metabolism, but we can increase the number of calories burned through various ways, including:
It is the most effective way to burn calories, such as cycling, walking, swimming... etc, at least 30 minutes a day. You need to increase physical activity time if you want to lose weight.
Use the stairs instead of the elevator.
Park the car a little farther away from your destination.
Exercise in the house garden.
Do some household chores.
Walk inside the office as an exercise.
Because the muscles need to consume more calories, you have to do heavy exercises to develop muscle mass at the expense of fat mass.
Replace rice or pasta with meat, fruits and vegetables high with fiber. These foods require more chewing, which means moving the jaw muscles more, thus burning more calories.
Get enough sleep to improve metabolism.
Skip late dinners because your body will not have enough time for the process of digestion and metabolism.
Take enough relaxing time because stress causes the body to secrete more of the cortisone hormone, which increases the conversion of calories and storing them as fat.
Drink Coffee and Green Tea
Caffeine is a stimulant, which means it increases calorie burning. Caffeine may also cause changes in metabolism that can lead to burning more calories.
Have Some Snacks
Every time you have a snack, your digestive system starts digesting food and absorbing nutrients. More snacks means more caloric burning to release energy from nutrients
Drink Cold Water
The body works to maintain thermal equilibrium, so when you drink cold water of 4 ° C, it must raise the temperature of cold water to 15.5 degrees Celsius; this process needs to burn about 30 calories.
Laughter burns calories. It moves 17 face muscles and 80 body muscles, and the breathing accelerates. 10 to 15 minutes of laughter a day can burn 40 calories.
Standing up burns 50% more calories than sitting. Try to do some things standing instead of sitting, such as talking on the phone or reading the newspaper.
There is no magic way to lose weight. It comes with two basic points: physical activity and diet. Products that claim to speed up metabolism may cause undesirable or dangerous side effects. Always consult a doctor before using supplements to increase calorie burning and weight loss.
Abd Al-Razaq Al-Jbouri