There is no secret to losing weight. You have to be in a calorie deficit which means burn more calories than you take in. I know you've heard that before. This doesn't necessarily mean cutting back to a severe low calorie diet. It just means choosing the lower calorie food options that are also high in nutrients and density. This includes foods are are whole and unprocessed. You'll get the biggest return health wise eating these foods vs spending your calories on 'empty' processed foods that have little to no nutritional value.
Talking food and calories is not the point of this post... today we're talking about the ways that you BURN those calories! There are 6 main ways that your body burns calories to help you lose.
6 Ways to burn:
- RMR is your resting metabolic rate - This is the energy your body uses just to LIVE. This accounts for the largest amount of calories burned at 60-75% of your total daily burn. The amount you burn is related to muscle. If you have more muscle, you have a higher RMR.
- Weight training. Training with weights increases RMR calories burned as well as post workout calories burned. Weight training burns about 7-9 cal per min.
- Cardio training. Doing cardio exercises is one of the best way to burn calories. Calories burned during cardio training varies due to your workout intensity, duration, and how often you train. Steady state cardio should be done for about 45 minutes at a moderate intensity, or 20-30 minutes at a higher intensity.
- EPOC (Excess post-exercise oxygen consumption). This post workout calorie burn can last 12-24 hours after your workout. It's also known as the “After Burn Effect”. Raising your exercise intensity raises your EPOC. HIIT workouts and strength training provide the highest EPOC.
- Thermic Effect of Food (TEF) - This is the energy your body burns digesting food. It accounts for about 10% of energy burned. More lean protein in your diet can slightly increase TEF which is why a higher protein diet may promote more weight loss. More protein in your diet protect muscle and keeps you fuller longer. Replacing 1 serving of fats or carbs a day with protein can help.
- Non Exercise Activity Thermogenesis (NEAT) - This is all of your activity outside of workouts. This includes standing, sitting, talking, sitting, working, gardening... all of your extra movements during the day. Move more through out the day, burn more.
So, now that you know the ways your body burns you can tweak each one to give you the max calorie burn possible!
Make sure you check out the FitCamps tab up top! February will be a special JumpStart Your Year FitCamp! Focusing on HIIT workouts to get that burn started!