Burn More Calories

There are several effective ways of reducing weight; a few of them are through diet, avoiding fatty food, exercise, medication, etc. One another way of losing weight is through increasing the metabolic rate and burning out more calories.

Before working around your metabolic rate, it would be advisable to understand what actually it is. Metabolic rate is a speed or rate at which our body burns out calories. Suppose, you consume 2000 calories and burns all 2000 calories, then your weight would be stable.

Whereas, if you burn lesser number of calories you may gain weight according if you burns more number of calories you can shed that extra weights.

Metabolic rate differs from person to person, one may have high metabolic rate and other may have lower metabolic rate. Fortunately, there are several ways to increase metabolic rate. You can undertake several activities to speed up metabolism rate.

Calories are burned to generate energy for 3 major functions, which are:

BMR-Basal Metabolic Rate: BMR is the number of calories we burn by being just alive – burning calories while sitting, lying down, or even doing nothing. For an average person, BMR accounts for almost 55%-60% of the calories burned.

Burning Calories for Activity: This is the amount of energy used when we are doing activities – from raising arm to operate TV/DVD remote control, working on a computer, cleaning door or windows, etc. This may account for almost 30-35% of the calories burned by an average adult person.

Dietary Thermogenesis: This is better expressed as meal-induce heat production. In simple words, this is the amount of calories burned while eating, digesting and using food.

Influencing the above mentioned factors and speeding up your calories burning rate using the following activities can help you in reducing extra pounds.

Build Muscle: Try to become more muscular, add extra muscle in your body. The more muscle you will gain, more calories you can burn. For every pound of muscle you will gain, your body will burn approximately 50-55 extra calories in a day. Moreover, weight training thrice a week for 20-30 minutes would be sufficient to build muscle.

Move, Move and keep Moving: An average adult burns approximately 30-35% of the calories by doing daily activity, where as a sedentary person would burn 10-15% calories. So you need to  keep moving, the more you move your body, more calories you will burn.

Here are some simple ideas that may help you to burn calories: Swing your legs, tap your feet, move your head from side to side, drum your finger, keep changing your position, take stairs instead of escalators or lift.

Eat Spicy Food: Spicy food such as chilly can increase your metabolic rate by up to 40%-50%. Caffeine based drinks can also help in increasing metabolism rate.

Aerobic Exercise: Aerobic is another good way to increase your metabolism rate. Research has indicated that high-intensity aerobic increase metabolism rate for several hours subsequently. Try half an hour of aerobic thrice a week to increase your metabolism rate.