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Last Updated on August 27, 2020

How to Burn Calories Effectively (the Healthy Way)

How to Burn Calories Effectively (the Healthy Way)

If you’ve been proactive with your health and are exercising regularly, you will probably look at how to burn calories effectively while still staying healthy.

Fortunately, there are different things you can do with exercise, diet, and lifestyle to burn extra calories.

First, you need to understand calories better.

What Are Calories?

A calorie is the energy content in food, but if we’re getting technical, a calorie is what it takes to raise the temperature of one liter of water by one degree.

Calories are determined by using calorimeters[1], which are like mini incinerators. They involve a chamber surrounded by water, where freeze-dried powdered food is placed and incinerated. The temperature of the water is then measured, and this is how we determine the energy content of food in kilocalorie form.

Also, this is why it is said that “all foods aren’t created equal.” After all, one handful of lettuce will burn up quickly, leading to a minimal rise in water temperature, while the same portion size of almonds will be much denser, thus leading to higher temperatures. One cup of almonds will have around 530 calories, while one cup of lettuce will have maybe just five.

However, our body doesn’t “incinerate” calories; it digests them. This makes calorie counting far from a perfect science because, not only do you not know exactly how many calories you’re burning each day, but you can’t be sure of the calorie content in food.

The FDA allows labels to be off by as much as 20% in either direction, and most nutritional information comes from databases and not actual calorie measurements. This doesn’t mean calories are insignificant—far from it—but trying to measure things down to the calorie will be next to impossible.

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How Many Calories to Burn a Pound

This is another common question when discussing calories, and the answer varies greatly. This will depend on your lifestyle, body type, gender, BMI, and more.

The old rule was that for every 3,500 calories you burned, one pound was lost. Of course, it’s much more complicated than that. The more fat you have on your body, the quicker you will lose weight as your body burns away fat and water. However, when you’re fairly close to your natural body weight, your body resists burning away fat and will begin to burn away muscle.[2]

All of this affects the amount of calories you’ll need to lose a pound. I wish there was an easier answer. However, the good news is that there are lots of things you can do to learn how to burn calories effectively and help your body function better overall.

Below are six tips that will get you started. Try them out and see what works for you.

1. Focus on Real, Whole Foods

When you focus on genuine food, and not things that come out of a package or a box, you make it much easier for your body to process those calories.

Your body is designed to manage calorie intake sufficiently without things getting thrown out of whack. It has been doing this since the beginning of time, and it’s only when we add artificial and processed ingredients to our dirt that things get messy and weight loss gets harder.

Think of your metabolism like a sink, designed to drain water effectively. If we give our body real, whole food, it’s able to process and drain it effectively. However, if we put things such as hair and other gunk in the sink, the drain will get clogged up, leading to flooding.

Hair and gunk have the same effect on the sink as processed food has on our bodies. Processed food does not allow our body to run optimally; instead, it promotes fat accumulation and poor health.

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Learn how to burn calories by focusing on whole foods

    One critical review found that “of 43 studies reviewed, 37 found dietary UPF [ultra-processed foods] exposure associated with at least one adverse health outcome. Among adults, these included overweight, obesity and cardio-metabolic risks; cancer, type-2 diabetes and cardiovascular diseases; irritable bowel syndrome, depression and frailty conditions; and all-cause mortality.”[3].

    Do your best to stay away from processed foods, and your body will naturally become better at burning the calories you give it.

    2. Work on Strength Training

    If you’re learning how to burn calories, clearly, physical activity is important, but we will look at specific forms of exercise that are more effective than others.

    Strength training will do a few things. These exercises take a good amount of effort to perform and require a lot of calories to provide energy. They also help us build lean muscle, and the leaner the muscle we have, the better it is for our metabolic rate.

    Muscle requires calories to maintain it, which means that, even at rest, our body is burning calories. Strength training improves insulin sensitivity, thus allowing our body to better handle sugars because they will be processed more effectively, leaving us less likely to end up storing it as body fat[4].

    3. Do High-Intensity Interval Training (HIIT)

    Most people know of HIIT, as it’s one of the best workouts you can do. It also is a great calorie burner and can burn off more calories in a fraction of the time spent doing regular, steady-state cardio.

    HIIT training involves doing an all-out exercise (such as bike sprints or regular sprints) for around 30 seconds, followed by a 90-120-second, slower-paced recovery period. You can do anywhere from 3 to 8 rounds of this, leading to a workout that won’t take you long.

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    HIIT is similar to strength training, as it uses a lot of calories. They are tough workouts, but the good news is that they don’t take as long and burn more calories in less than 30 minutes, compared to an hour of walking on a treadmill. This is why sprinters look leaner than marathon runners.

    Another benefit of HIIT is known as Excess Post-Exercise Oxygen Consumption, or “EPOC.” This is an “afterburn” effect that allows our body to burn calories long after the workout is done. Our body needs a lot of oxygen to perform a HIIT workout, and it needs to replenish it—this is done by burning calories.

    We can burn calories for up to 24 hours after doing a HIIT workout[5]. The great news is that we do not need to work out every day to get these benefits; just 2-3 times a week can be effective.

    Here’s a beginner guide to HIIT: How To Choose The Best Moves For Your HIIT Workout

    4. Try Tabata Training

    This is HIIT ramped up to the next level. Tabata’s were invented for Olympic athletes as a super intense training method, but it’s one that will also act as an amazing calorie burner.

    Tabata is a four-minute workout, and as bizarre as it may sound, there’s a lot of science behind its design. Tabata follows the same breakdown as a HIIT workout, but here the intense exercise is done for 20 seconds followed by a ten second rest, over 8 rounds, for four-minutes total.

    The great thing about Tabata is that it can be done with a bodyweight exercise such as burpees or mountain climbers, and it can be done anywhere. Check out the video below to learn how to do burpees correctly for a great workout.

    Of course, bodyweight will add to the intensity of the workout, pushing us to our limit. At first, it may not feel like it can, but it is important to persevere, because once at the half-way point, the rest periods will feel insufficient.

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    If you’re really determined to learn how to burn calories, Tabata can be added to the end of a strength training workout and can be done every other day.

    5. Eat Spicy Food

    Here’s one that doesn’t require you to leave the dinner table! Eating spicy foods, such as jalapeno peppers, cayenne, chilis, or a hot sauce, can give your metabolism a boost by up to 8% because they contain a chemical compound called capsaicin[6].

    Eating spicy foods increase our body’s thermogenic output by burning fat to create heat, thus we feel warmer, and our sinuses clear up. Capsaicin can also prevent weight gain; talk about a double whammy!

    If you want additional information about the health benefits of spicy food, check out this article.

    6. Drink Cold Water

    This will not burn the same number of calories a day as a good HIIT session, but since we have to drink water throughout the day, we may as well burn calories while we’re at it.

    Not only does water keep us hydrated and quench our thirst, but drinking it cold can give us a temporary metabolism boost.

    With cold water, our body must warm it up, thus creating a thermogenic effect. It varies quite a bit, but one study showed that drinking 17-ounces of cold water may increase calorie burning by at least 4.5% to up 30 % for 30-40 minutes[7].

    Final Thoughts

    When considering how to burn calories effectively to lose weight, it is important not to forget that our body has this ability built into it.

    We can rely on natural methods to boost calorie burning and improve our health. Not only are these natural methods healthy, but they generally don’t cost much and are easily added into most lifestyles.

    More on How to Burn Calories

    Featured photo credit: Julia Ballew via unsplash.com

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    Adnan Munye

    Personal Trainer and Fitness Expert

    How to Burn Calories Effectively (the Healthy Way) Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit What to Eat After a Workout (Revealed by Professional Trainer) When Is the Best Time to Work Out? (Science-Backed Answer) How to Get Through a Weight Loss Plateau (Step-By-Step Guide)

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    Last Updated on September 28, 2020

    The Pros and Cons of Working from Home

    The Pros and Cons of Working from Home

    At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

    Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

    One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

    When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

    So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

    Pro #1: A More Relaxed Start to the Day

    This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

    Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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    When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

    Pro #2: More Quiet, Focused Time = Increased Productivity

    One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

    Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

    An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

    When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

    Pro #3: More Control Over Your Day

    Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

    We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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    By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

    Pro #4: You Get to Choose Your Office Environment

    While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

    I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

    You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

    Con #1: We Move a Lot Less

    When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

    Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

    Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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    Con #2: Less Human Interaction

    One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

    Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

    Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

    This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

    While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

    Con #3: The Cost of Buying Home Office Equipment

    Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

    This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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    For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

    Con #4: Unique Distractions

    Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

    For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

    To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

    Final Thoughts

    Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

    We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

    More About Working From Home

    Featured photo credit: Standsome Worklifestyle via unsplash.com

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