Any weight-loss plan should focus on having you burn more calories than you eat. Unfortunately, many people focus solely on consuming fewer calories, rather than raising metabolism. That approach often leads to fewer calories burned as the body slows down to prevent starvation. Learning to raise your metabolism in conjunction with sensible eating is key to taking---and keeping---weight off.
Spread Out Your Calories
One way to burn more calories without exercise is to eat more often. Eating once or twice a day only raises your metabolism once or twice a day. Eating all or most of your daily calories in one or two meals causes rapid rises in blood sugar levels, which increases fat storage and leads to weight gain, according to Mayo Clinic nutritionist Katherine Zeratsky.
Eating meals after a long fast can also lead to overeating, confirmed in a study by the University of Witwatersand Medical School in Johannesburg, South Africa. Their research found that people who ate more frequently overate less during regular meals.
Increase Muscle Mass
You don't have to do grueling weight-lifting exercises to lose weight. Muscles are the body's "ovens," where calories are burned. A pound of muscle burns more calories than a pound of fat, according to the Mayo Clinic and other researchers, so adding muscle will help you burn more calories throughout the day, even when you're not exercising. Using dumbbells while you're watching TV or performing 10 minutes of simple resistance exercises like push ups, chin ups and pull ups on a regular basis may not get you buff, but will increase your body's "oven" size.
The "Best" Exercise
Many fitness experts agree, the best exercise is any you will continue to do. Even if your physical activity of choice may not burn as many calories as a hard aerobic workout, moderate, regular exercise still burns calories. Walking, riding a bike, ballroom dancing, golf and other forms of "easy" exercise you may enjoy will contribute to keeping you slimmer. According to the Mayo Clinic, walking at a fast pace for 45 minutes to an hour, four days a week, can have the same effect as cutting out 500 calories every day. Make it a point to add fun, physical activity to your weekly routines.
"Serious" Exercise
Of course, the harder you exercise, the more weight-loss benefit you will receive. If you're willing to follow the American Heart Association's guidelines of vigorous exercise at least three times per week, combine aerobic and strength training workouts to get a good combination of fat burning and muscle building. Alternate upper body and lower body workouts to allow your muscles to repair and recover. Always warm up prior to exercise and perform a cool-down (simple movements like walking around the room, arm circles, high-knee steps, etc.) for safe exercise.
References
- American College of Sports Medicine: Basic recommendations from ACSM and American Heart Association
- Georgia Health Info: Metabolism and Weight Loss: How you Burn Calories
- Why Does Eating Breakfast Help Control Weight?: Katherine Zeratsky, R.D., L.D.
- Asian Food Information Center: Grazing for Weight Loss; FFA Issue 17 March 2003
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