How to burn more calories
That's how.
1: Increase your core metabolism
The basic metabolism corresponds to what the organism burns at rest, that is the energy necessary for the fundamental life of the cells, the respiratory movements, the heartbeat, the maintenance of unconscious tone. It varies considerably from one individual to another, based on age, height and gender, but not only. We all have the opportunity to increase our basic metabolism, in particular:
See also
By developing muscle mass.
Unlike fat, muscles stay active when you are at rest. Muscle tissue training uses a lot of energy. Even the minimum state of muscle contraction, called "tone", requires a lot of calories. This is why, if you want to increase your basic metabolism, it is preferable to combine some pure bodybuilding. to endurance sports.
Eating.
Digestion stresses the body, and therefore subjects it to energy consumption. This may partly explain why people who eat 4-5 small meals a day, rather than 3 large ones, tend to be thinner. breakfast at 11:00 and another at 16:00 is not a bad idea - as long as these meals are balanced (some milk or yogurt + a fruit, for example)!
Choosing the foods.
Responsible for the sustenance of muscle mass, proteins (especially meat, fish and eggs) involve an "important energy expenditure, especially in the digestive phase: from 20 to 25 Kcal per 100 Kcal (against 3 Kcal for lipids, 5 Kcal for carbohydrates) There are also exciting substances that increase the consumption of calories: for example, each cup of coffee drunk increases energy consumption by about 15%, during the hours following the intake. Finally, raw foods and cold, more difficult to digest, subject the organism to greater strain.
Exposing yourself to changes in temperature.
Human cells can only survive for a long time at temperatures between 36 and 41 ° C. When exposed to colder but also warmer climates, the body naturally burns calories to keep its internal temperature stable despite external variations.
Stress.
In some people, a pronounced nervous state promotes energy burning. But be careful not to cheer up too quickly: in most cases, stress is quite synonymous with weight gain.
Sleeping.
Proven: lack of sleep makes you fat! When one sleeps, the organism carries out a whole process of cellular regeneration which implies a caloric combustion.
2: encourage physical activity
Whether it's going to buy bread on foot or vacuuming, every physical effort - even a simple one - causes a calorie burn. Here are some quantified examples:
Play a game of boules for 45 min = 90 Kcal
Building a hut for = 500 Kcal
Collect wood for 2 hours = 720 Kcal
Dig the soil for 1 hour = 500 Kcal
Cut the grass for 30 min = 300 Kcal
Paint the shutters for 1 hour and a half = 450 Kcal
Shopping for 3 hours = 641 Kcal
Having sex for 30 min = 250 Kcal
Climb the stairs for 15 min = 130 Kcal
Pass the vacuum cleaner for 30 min = 150 Kcal
Wash the floor for 30 min = 130 Kcal
Iron for 1 hour = 130 Kcal
Change the arrangement of the furniture for 45 min = 280 Kcal
Walking every day = between 180 and 250 Kcal / h.
3: play sports
All sports involve a more or less substantial energy expenditure:
Cross-country skiing = from 500 to 750 Kcal / h.
The rollers = between 500 and 750 Kcal.
Jogging = about 550 Kcal / h.
Racquet sports (badminton, tennis, squash) = 500 Kcal / h.
Fitness (step, aerobics) = from 300 to 600 Kcal / h.
The bicycle = from 300 to 600 Kcal / h. It depends on the speed, the terrain, the weather conditions ...
Swimming = 300 Kcal / h.
