When your body is exposed to colder temperatures, it triggers a process called thermogenesis to restore normal temperature. This effect can be used to cause your body to burn more calories when you exercise. Unfortunately, it isn't always convenient to exercise in cold temperatures, but there are ways you can elicit thermogenesis without waiting for winter. Cold compresses can help reduce your core temperature, causing additional caloric burning during exercise. Check with your doctor before engaging in a program of physical activity.
Step 1
Select a reusable cold compress that lies flat against your skin and can provide colder temperatures to a relatively large surface area that roughly covers your belly. Purchase at least two compresses so you always have one available.
Step 2
Place the compresses in freezer for at least six hours or until completely frozen.
Step 3
Attach the cold compress to your belly by first wrapping an elastic bandage once around your belly. Place the compress over the elastic bandage and wrap the rest of the bandage over the compress firmly enough to hold when exercising. If you're using an abdominal wrap with Velcro closures, place that over the compress instead of the bandage and secure the Velcro firmly.
Step 4
Engage in your chosen activity. If you are exercising in warm climates or temperatures, consider carrying an additional frozen cold compress or two with you for replacement. If you perform high-impact exercises like running, wearing a compression shirt over the elastic bandage or abdominal wrap can help keep the compress in place.
Step 5
Replace the cold compress when you are done exercising. The addition of a cold compress after exercising can cool you down and elicit additional fat burning.
Step 6
Drink a cold glass of water before and after your exercise to increase the fat-burning effect of the cold compresses.
Step 7
Increase your pace or add resistance to your exercise by using weights or increasing the incline on a treadmill. If you exercise outdoors, choose hilly areas for more resistance.
Tips and Warnings
- Stay hydrated and maintain awareness of your water intake when you exercise. Wearing a cold compress can mask your ability to detect heat that can cause significant sweat loss. Wear as little as possible when exercising, without risking hypothermia. Many runners wear shorts combined with a compression shirt and gloves in the winter.
Things You'll Need
- Cold compresses
- 4-inch thick elastic bandage or abdominal wrap with Velcro closures
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