Weight loss: 10 ways to burn calories without trying
Not sure how to lose those lockdown pounds? Burning calories doesn’t mean you have to train for the marathon or starve yourself. There are easy ways to burn calories that you most probably already do, but need to do consistently. Express.co.uk has spoken to Hannah Richards, registered nutritionist and author of “The Best Possible You”, to find out how to burn calories without really trying.
Who knew you could burn calories while tucked up in bed, cosy and doing absolutely nothing?
Hannah said: “As a general rule we do not rest enough and sleep, rest and repair is where the weight loss happens.
Our bodies burn calories while we sleep, especially during the REM (rapid eye movement) sleep stage.
The amount of calories burnt each night depends on your body weight and how long you sleep.
A person who weighs 150 pounds might burn 46 calories an hour or between 322 and 414 calories a night.
A person who weighs 185 pounds might burn around 56 calories an hour, or between 392 and 504 calories for a full night of sleep.
Hannah recommends going to bed an hour earlier and getting up an hour later, adding an extra two hours of sleep a night.
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Hannah said: “Drink a glass of water on waking and eat an hour later!
“Trust me this works.”
Hannah explained: “The body has been repairing for the last six to eight hours ideally and water is how you feed the cells, ligaments, organs, systems, and muscles.”
Drinking water as soon as you wake up boosts your metabolism, hydrates you, and may make you eat less.
You should never skip breakfast, but eating an hour after you have woken up will make sure you don’t overeat or make poor choices.
It’s time to make the most of your government-approved daily walk.
Take one walk outside, but try to get some steps in after every single meal.
Hannah recommended: “Take a walk after every meal for a minimum of 10 mins.”
Whether this is moving the house, walking up and down the garden or stairs, or walking on a treadmill, this will help you to shift some pounds.
She explained: “This is particularly good as once the routine has set, you stop overeating or eating too quickly.”
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Chew your food
Chewing your food more sends signals to your brain to let you know that you are full more quickly.
If you ensure you chew each bite thoroughly, you will feel fuller after every meal.
Hannah said: “Chewing is one of the most essential parts of digestion, enabling absorption and assimilation.
“Chewing lets the saliva get to the food and in the saliva are your salivary amylase which helps breakdown your food for further absorption.
“If you absorb your food then you are more likely to feel satisfied, causing you to eat less and burn more.”
Chewing each bite more than 10 times will stop you from going back for another portion, said Hannah.
Stop drinking milky coffees
While a milky frothy coffee may be the highlight of your day, they aren’t good for maintaining a healthy weight.
Hannah said: “They add the pounds and stress the body out!
“If you crave lattes, your body may actually be craving sugar.
“Too much caffeine keeps you sympathetic and this is not an efficient system to be in for fat burning!”
Hannah recommends substituting your naughty coffee for a wholesome green tea.
Studies suggest that green tea speeds up your metabolism.
An apple a day keeps the doctor away, they say.
Swap your sugary red apples for green apples, Hannah says.
She explained: “Green apples are full of pectin.”
Pectin is a type of soluble fibre that delays stomach emptying.
Hannah added: “They are great for digestion and they keep you satisfied and full.
“Apples stimulate your cephalic response which is the start of digestion.
“When your mouth starts salivating then you have efficiently created the cephalic response from which optimal digestion starts, making you more metabolically sound.”
Cold press celery juice
Blend up some celery and make it into a juice, with whatever fruit or veggies you enjoy.
Hannah said: “Celery is a great detoxifier as well as a metabolic booster and aids weight loss.”
Celery is packed with fibre, which makes you feel fuller for longer and contributes to good gut health.
However, the rumour that celery burns more calories than it is worth is a myth, sadly.
Hannah added: “The liver is the organ you want to look after when it comes to weight loss and a glass of celery juicier does just the trick.”
Having a little bit of ginger before you eat is another way to drop a few pounds.
Hannah said: “Chewing a piece of ginger before your meals to stimulate your digestive juices.
“In Ayurvedic Medicine, ginger is thought to stimulate the digestive system, creating a digestive fire to help digest and burn your food for energy. “
Ginger has also been used to alleviate pain in the stomach for centuries.
On top of that, it is an excellent carminative, a substance that gets rid of excessive gas in the digestive system.
For all you coffee lovers, it’s time to rejoice.
Black coffee aids weight loss, hooray!
As long as it isn’t instant coffee, and it is filtered and organic, you will see results.
Hannah explains: “black coffee will raise your metabolism, helping you lose weight.”
Be sure not to drink coffee after 2pm, though, as this will disturb your sleeping pattern.
Take a cold shower
You might adore a scolding hot shower, but we’ve got bad news for you.
It is time to switch to a cold shower.
This is because cold showers stimulate your vagus nerve.
Hannah explained: “Your vagus nerve connects your gut and your brain.”
Signals run up the vagus nerve from the gut to your brain, and this affects your perception of hunger and fullness, as well as your mood and stress levels.
Signals also run down the vagus nerve from the brain to the gut, and these affect your digestion.
If you stimulate your vagus nerve with a cold shower daily, you will feel fuller and your brain will know how to stop feeling hungry after a meal.
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