You've heard it before: the secret to weight loss is burning more calories than you eat. And if you're trying to lose weight, this is good advice—but it's also a little vague. Burning more calories doesn't just mean exercising more or eating less; in fact, there are several ways you can boost your body's energy expenditure and help facilitate weight loss by increasing physical activity and improving your body's ability to digest food. So today, we'll discuss some of those methods (and what they entail) so you can start losing weight faster!
Increase your protein intake.
Protein is a macronutrient that helps build muscle and is also important for the health of your hair, skin, and nails. While most Americans get enough protein in their diet to meet their needs, athletes need more than the average person because they often have higher energy expenditures. Adequate protein intake helps prevent muscle loss when exercising regularly by providing amino acids that repair damaged muscle tissue after exercise sessions.
If you're trying to increase your metabolic rate (i.e., burn more calories), then having a small amount of protein with each meal can help you feel full longer--and therefore reduce hunger pangs between meals by keeping blood sugar levels stable so cravings aren't triggered as often.
Eat more fiber-rich foods.
- Fiber helps you feel full. Fiber is a carbohydrate that the body cannot digest, so it adds bulk to your stool and helps move things through your digestive tract. This may sound bad, but it's good for you!
- Fruits, vegetables, whole grains, and legumes are all good sources of fiber. Some fruits have more fiber than others (fresh figs have 9 grams per cup!), while some vegetables have more (cauliflower has 4 grams per cup!). You'll also find plenty of options for choosing whole grains--buckwheat groats contain 2 grams per 1/4 cup serving!
It's recommended that women eat 25 grams of fiber per day while men should aim for 38 grams; however, these numbers can vary depending on age and activity level.[1]
Eat breakfast every day.
The first thing to do is eat breakfast. Many people who exercise regularly skip this meal, but this can have negative consequences. Studies show that people who don't eat breakfast tend to binge later in the day or overeat at lunchtime, which leads to weight gain and other health problems like high cholesterol levels or heart disease.
To maximize your body's energy expenditure, you need to eat enough calories throughout the day--and starting with a healthy breakfast is key! A good rule of thumb: Aim for 300-500 calories when you're getting up in the morning (depending on how active you are), plus another 200-400 if it's been more than four hours since your last meal (or eight hours if it's been longer). For example: If my last meal was at 6 pm yesterday and I plan on working out today around noonish (6 am), I'll probably have around 700+ calories before heading out into the world as an active human being again."
Exercise.
As you may have guessed, exercise is an important part of any weight loss plan. It's not just about burning calories; it can also help you improve your cardiovascular health and muscle tone. Exercise also helps improve bone density, which can be especially helpful for women entering menopause or perimenopause (the years leading up to menopause).
In addition to these benefits, regular physical activity has been shown to boost moods and alleviate depression symptoms in some people--and if there's anything we know about losing weight and keeping it off long-term, maintaining a healthy mental state is crucial!
Drink more water.
Drinking water is one of the simplest and most effective ways to boost energy expenditure. Drinking water helps maintain a healthy weight, promotes better digestion and prevents constipation, reduces the risk of urinary tract infections in women (and men), helps regulate blood pressure levels, and reduces inflammation.
Water also plays an important role in keeping us hydrated, which can improve moods by improving circulation and helping us feel full faster, so we eat less food overall! Drinking plenty of fluids also helps keep our brains alert by preventing dehydration that results from exercise or being outside during hot weather conditions--especially when drinking sweetened beverages like soda pop which have been shown not only hinder cognitive performance but also cause dehydration due to their high sugar content! So if you're looking for ways to burn more calories today, consider this tip: Drink 8 cups per day (that's one glass every hour) instead!
Choose healthy snacks.
- Choose healthy snacks.
- Healthy snacks are those that are nutritious, low in calories, high in fiber, and have a low glycemic index (a measure of how quickly your body absorbs sugar). Good examples include vegetables and fruit; nuts and seeds; whole grains; legumes (beans), and dairy products such as yogurt or cheese. Avoid high-fat foods like cookies or potato chips because they may cause digestive problems and weight gain over time.
Try to get more sleep.
- Sleep is an important part of a healthy lifestyle. It's also one of the easiest things you can do to boost your body's energy expenditure, which will help you burn more calories each day.
- The amount of sleep you need depends on your age and lifestyle, but getting 7-9 hours per night is generally recommended for most people. If you're having trouble sleeping at night or waking up feeling tired in the morning despite getting enough shut-eye, try keeping a journal of when you go to bed and wake up every day for two weeks so that you can see if there are patterns in how long it takes for them both to happen (for example: going to bed at 11 pm every night but waking up at 6 am). You'll be able to identify areas where improvements could be made--and then make them! For example: if it takes me an hour longer than usual after going into my room before I fall asleep tonight because my mind keeps wandering from one thing (a thought) onto another (another thought), maybe tomorrow night I'll try turning off all lights except for one lamp near my bedside table so as not distract myself from falling asleep quickly again?
To burn calories, you have to eat less food, increase your activity level, and improve your body's ability to digest food.
To burn calories, you have to eat less food, increase your activity level, or improve your body's ability to digest food.
- Eat less food: You can eat smaller portions and choose lower-calorie foods that fill you up more quickly. For example: If you usually eat a 2-ounce serving of cheese with crackers for lunch, try cutting it in half or swapping the cheese for avocado slices (much higher in fat).
- Increase activity level: Any movement will help raise the number of calories burned each day--from walking around the block after dinner instead of sitting on the couch watching TV with your kids, taking an extra lap around campus during class breaks, parking farther away from work so that walking takes longer than driving does; doing pushups during commercials while watching television...the possibilities are endless!
- Improve the body's ability to digest food: Foods high in fiber, such as fruits and vegetables, help promote regular bowel movements, which means better absorption of nutrients from what we consume daily!
Conclusion
If you want to burn more calories, the first thing you should do is make sure your body has enough energy. You can eat more protein-rich foods and increase your fiber intake. Exercise is another great way to boost your metabolism, but it's not the only one! So try out these tips today and see how they work for you.
