- Cool it in the bedroom
A striking new study published in the journal Diabetes suggests that simply turning on the AC may subtly transform a person’s stores of brown fat — “good” fat, stimulated by cold temperatures, that serves to keep us warm by burning through “bad” fat stores. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat. Cool!
Music is a healer on its own but researchers in University of Wisconsin divided individuals in two groups to see how it impacts physical body functions. The first group was made to exercise on stationary bikes with music and the other one without. The results showed increased heart rate by 10 bpm and 7% more calorie burn in the former group. Hope that says it all.
3.Exercise on an empty stomach
Evolution has hardwired our bodies to store fat for potential famine, rather than torching it for fuel. But imposing a tactical food delay could hack your weightloss hard drive. A Uni of Bath study found training on an empty stomach triggers the ‘PDK4 gene’: a sign that your body fat is burning off. An hour’s effort is enough, so schedule in your Sunday run before you settle at the brunch table. Avo on toast, we presume?
4. Pile on the mild peppers
It’s well reported that fiery capsaicin (think: hot sauce, cayenne, chilies) can rev up the metabolism, but study findings presented at the Experimental Biology meeting in Anaheim, California, showed similar weight loss potential in dihydrocapsiate (DCT), the non-spicy cousin of hot peppers. Participants who ate the most DCT experienced a metabolic boost that was nearly double the placebo group! Bottom line: pile on the poblanos! And learn more about the best spices for weight loss here.
As per science, obese people burn calories faster as their body has to work harder to keep them moving. However, if you are not obese but still wish to burn calories the way they do, then you can fake weight by wearing a weighted vest or perform squats with a bar bell.
6.Lift heavy after work
Your lunchbreak workouts may offer respite from office drudgery, but for maximum fat-burn from your weight training, save the heavy stuff for the evening. According to journal Chronobiology, our in-built body clocks mean we’re strongest at 6pm. Use this time for full-body deadlifts over curls or presses to recruit maximum muscle mass. You’ll shift more weight – and can drop them sooner, too.
7. Get moving for 2.5 minutes
Forget slogging on the treadmill for hours, research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day. That’s just 2.5 minutes of work for a resting metabolism boost that will last 24 to 48 hours!
For an added 50% burn, you must do your regular walking, jogging, racing, hiking or cycling in an inclined setting. If going uphills is not feasible every day, then you must look for a higher ground or take the flyover!
9.Swap your double espresso for decaf or breakfast tea
If an insatiable sweet tooth is souring your weightloss plans, it’s time to reconsider your afternoon pick-me-up. But it’s not just the digestives at fault: a Cornell University study found 200mg of caffeine – a double espresso’s worth – dampens our tastebuds and makes sweet foods less satiating. If you recoil at the word decaf (that’s French for ‘brown water’), breakfast tea is your best of both.
10. Drink more water
Weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about two tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year — a weight loss of approximately 5 pounds! (Speaking of drinks, avoid the diet soda. Find out how it only makes you fatter.
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