Do interval workouts. What if I said you can burn more calories throughout the day by spending half the time in the gym? Walking on the treadmill for an hour burns the equivalent amount of calories as doing an interval workout (HIT) for 30 minutes. Not only that, but your body will continue to burn calories for the next 24 hours. Studies show that doing high intensity training will burn an extra 200-300 calories throughout the day. An example of an interval workout could be walking at a moderate pace for 2 minutes then sprinting for 30 seconds. Repeat that for 30 minutes and your body will be torching calories all day long!
Build muscle. Studies show that gaining 5-10 pounds of lean muscle will boost your metabolism and burn on average 100 calories more every day. At rest, one pound of fat burns about 2 calories and one pound of muscle burns about 6 calories. Your body naturally burns more calories to maintain muscle then to maintain fat. So get off the treadmill and start pumpin’ some iron!!
Go to bed! Your body needs at least 6 hours of sleep every night. Skipping out on your Z’s can alter your metabolism and hormones. Leptin and ghrelin are two hormones that influence your appetite that tell you when you are hungry and when you are full. By not getting the recommended about of sleep, it can fluctuate your appetite causing you to eat more because you think you are hungry. Getting enough sleep is important to keep your hormones synchronized and balanced. Our bodies like to stay in a homeostasis state and when we deprive it of something it gets all out of whack!
Eat frequently. It is recommended to eat every 2-3 hours, going no more than 4 hours without eating. This is because when you eat, your metabolism is stimulated. The process of digestion requires calories to breakdown the nutrients of the foods we consume. Eating small meals every 2-3 hours assures your body that you are not going to starve. When we go into starvation, our bodies go into protection mode to protect our organs. Our organs need fat for protection so naturally if we are not supplying our bodies with nutrients when needed, our bodies start using muscle for energy. By eating frequent small meals you are less likely to binge at your next meal and your metabolism will be working all day long.
Eat the right food. It is clear cut that in order to lose weight you have to expend more calories than you consume, but there is more to it. Each food gets digested differently. Having a diet high in protein and fiber will boost your metabolism because your body uses extra energy to break it down. Eating vegetables is beneficial because they are low in calories and high in fiber. Now that’s a double whammy!!
Temperature control. Thermodynamics refers to heat and its relation to energy and work. Basically your body uses energy to keep your body at a stable temperature. By turning on the AC when it is hot, or the heat when it is cold, it reduces the energy we expend to maintain homeostasis. Studies show that we consume more food when temperatures are neutral and eat less when we feel hot or cold. Have you ever noticed when you are lying in the hot sun you don’t seem to be as hungry? I am not saying you always have to be hot or freezing but turning them down can help you burn some extra calories. You can even save a little money! Hey every bit counts right?
Keep it moving. I know this sounds a bit obvious but adding even a little bit of exercise can make a huge difference. The recommended amount of exercise per day is at least 30 minutes. There are a few ways to get in your exercise each day. You can do 10 minute bouts of exercise 3 times throughout the day. Catch up on your house cleaning with a little vacuuming or gardening. Instead of taking the elevator, take the stairs. Park a little further away or take the long route walking to your meeting. All these extra movements add up and can make a huge difference. So even when you don’t get time to hit the gym, there is no excuses to keep your body moving!!