A Foolproof Formula for Burning More Calories

Trendy diets come and go, but one truth remains the same. If you want to lose weight, you must burn more calories than you consume.

You’ve probably seen expensive supplements and extravagant claims about miracle foods that will melt your body fat away. In reality, there are usually cheaper and more effective ways to slim down.

Increase your chances of success by developing a formula that matches your lifestyle, so you can sustain it for the long-term. Consider these options for burning more calories each day.

Diet and Lifestyle Choices That Burn More Calories

Your eating habits have the most impact when it comes to managing your weight. Physical activity plays an important role too, especially moderate and vigorous aerobic exercise.

1. Increase protein. Your body works harder to digest protein, compared to fat or carbohydrates. That burns more calories, so include a little protein in each meal and snack.

2. Take calcium. Some studies suggest that calcium may discourage abdominal fat. Smart choices include low fat dairy products, as well as green leafy vegetables and fish with edible bones.

3. Stay hydrated. Your metabolism slows down when you’re dehydrated. Carry a water bottle to quench your thirst throughout the day. Eat foods high in water content like cucumber and tomatoes.

4. Run around. Some workouts use up more calories than others. Running tops the list at more than 650 calories a minute, depending on your body size.

5. Ride your bike. Regular or stationary bikes are another way to torch calories. Join a local cycling club. Take spin classes at a studio or online.

6. Jump rope. Maybe you prefer multiple brief workout sessions. Jump rope during TV commercials or work breaks.

7. Build muscle. Weightlifting and other resistance training counts too. When you increase your muscle mass, you burn more calories even at rest.

8. Move more. Avoid prolonged sitting. Take a break at least once each hour. Spend some time gardening and doing manual housework.

Less Obvious Ways to Burn More Calories

Are you wondering if there is anything else you can do to reach your weight loss goals?

Consider these smart choices that are sometimes overlooked:

1. Cool off. Keeping your thermostat on 66 degrees in the winter saves energy and boosts your metabolism by stimulating brown fat that works to keep you warm. On the other hand, your body also burns more calories trying to cool down when you work out in the summer.

2. Chew gum. Enjoying a stick of gum burns a few calories and may discourage you from eating heavier snacks. As a bonus, sugarless gum also fights tooth decay by increasing the flow of saliva.

3. Sip tea. Anything containing caffeine can speed up your calorie output, but tea is extra special. It has chemicals called catechins that help break down fats.

4. Add spices. Do you love chili and curry? Studies show that hot spices like ginger and black pepper have short-lived effects similar to caffeine.

5. Donate blood. You burn more than 600 calories each time you donate a pint of blood because your body has to replenish itself. In addition to saving a life, you may also reduce your risk for heart attacks and certain cancers.

6. Sleep well. Your body and mind need adequate amounts of high-quality sleep to function properly, and that includes maintaining a healthy weight. Make sleep a priority and stick to a consistent bedtime.

7. See your doctor. While there are many safe things you can do on your own to burn calories, talk with your doctor about your personal questions and concerns. They can help you manage medical conditions that contribute to weight gain and recommend strategies customized for you.

Forget about starvation diets that may lack essential nutrients and leave you gaining back any weight you lose. Follow a gradual and sensible formula for taking in fewer calories than you burn.

Easy Ways to Cut Calories Every Day

If your goal is to lose weight rapidly, then it's crucial to control your calories. The success of your weight loss journey depends on your ability to cut calories on a daily basis. Luckily, it's not difficult to cut calories from your daily meals!

Try these easy strategies to cut calories, one meal at a time:

1. Avoid high-calorie salad dressings and toppings. Salad dressings and extra toppings can add 200 or more calories to your meal!

* Once you add dressing, croutons, bacon, and other toppings, you sabotage what could be a healthy, low-calorie, side dish or meal.

2. Watch your coffee additions. Similar to salads, your coffee can have hidden calories in it. Do you add creamer, whipped cream, or other toppings to your coffee?

* You can reduce hundreds of calories by eliminating sugar and other "extras" in your coffee. You may want to try low-calorie flavorings or stick to simple black coffee with no sugar.

3. Limit cocktails. Alcohol has a high number of calories, and juices or other additives can make it even higher. You don't want these empty calories if you're trying to lose weight fast!

4. Consider miniature desserts. It's hard to avoid craving sweets when you're on a diet. Luckily, miniature desserts can let you indulge in the sweetness without a high number of calories. Naturally, it's important to eat them in moderation.

5. Count your servings before you eat. It's important to read labels on products and be aware of the serving size.

* By counting the number of items in a serving, you can control your calories. This is easier with items such as crackers or other solid foods. For other foods, measure out an approximate serving size as noted on the label.

6. Beware of too much pasta. Pasta can be part of a healthy diet, but if it's part of every meal, then the calories add up quickly.

* Did you know the typical serving size of pasta in restaurants has more than 1,000 calories? Your home-cooked version can also be high in calories. If you love pasta and can't avoid it, then consider limiting the portion sizes.

7. Be careful with healthy snacks. Healthy treats can still be loaded with calories. It's important to remember that even healthy foods need to be eaten in moderation.

* If you're eating processed or packaged foods that claim to be healthy, you may have to deal with a separate issue. These foods may not be as healthy as they claim, and they may have a great deal of calories.

8. Skip the clean plate club. Your parents may have taught you that it's healthy to be part of the clean plate club and eat everything in front of you. However, if you're on a diet, you don't have to eat your entire plate of food.

* It's more important to pay attention to your body and stop eating when you feel full. As an adult, you shouldn't feel forced to eat everything on a dish.

You can lose weight and have a healthier diet by watching your calories. Cutting calories doesn't have to be a difficult or annoying process. Eliminate the highest-calorie culprits and enjoy most items in moderation and you'll see the pounds start to disappear.

Learn more about your health online when you read the rest of our information here about: Metabolic Rate guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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