Tips To Speed Up Your Rate Of Burning Calories

Build More Muscle: Women usually feel that weight or strength training will increase their body weight, which is not true. Strength training or holding weights increases the amount of muscle in the body. Recent study found that regular weight training increases the BMR by around 15 percent as it helps in building the muscle mass which is more active and burns more calories even at rest.

Stay Active: The message is to "keep moving". Try to take every opportunity to move around, be it climbing stairs, stretching, standing up when talking on the phone, swinging your legs etc. These small movements will add up to a dramatic difference in terms of the calories burnt per day.

Exercise: Studies have shown that high intensity workout like aerobics, brisk walking, jogging, swimming and cycling, if performed three to four times a week for 30 minutes can help in burning more calories for several hours after the exercise.

Eating Spicy Food and Drinking Green Tea: Though it may sound strange, there is evidence to show that spices, especially chili, can increase the metabolic rate by 50 percent for up to 3 hours after having a meal. Similarly, drinking green tea also stimulates the metabolism. The same appears to apply for coffee, although the scientific findings are a bit contradictory.

Eat small and regular meals: Studies show that the thyroid hormone levels begin to drop within hours of eating a meal and thus the metabolic rate also decreases. Therefore, it’s better to eat small, frequent meals rather than large, less frequent meals. Above all, eating little and often can help in controlling your hunger needs thus avoiding that binge eating one gets indulged into.

Do not skip breakfast: Research shows a relationship between eating breakfast and losing weight. It usually happens by kick starting your metabolic rate. It’s important to eat a nutritional breakfast and adjust the remaining daily calorie intake as per your goal.

See Also: Staying Happy While Dieting

Keep a journal: It’s important to write down your daily calorie intake as you will be aware of what you eat and drink. Write down the serving size amount, calories, fat, protein, and carbohydrates in the food consumed. For a healthy weight loss and for gaining lean muscle mass, it’s important to eat lots of good carbohydrates and lean proteins. Apart from the calorie intake, a journal of your daily workout will also help in knowing the energy expenditure due to the physical activity. In case you are unsure of the calories burnt, estimate and decrease the total by 100-200 calories.