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Last Updated on November 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.

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    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

    Reference

    More by this author

    Adnan Munye

    Personal Trainer and Fitness Expert

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    Published on July 14, 2021

    13 Best Foods to Eat at Night (Advice From a Health Coach)

    13 Best Foods to Eat at Night (Advice From a Health Coach)

    We’ve all had late-night cravings. Those times when you would lie in bed but your mind is on the fridge. You try to fight it, but you find out that you can’t. Food—you want food—to chew and to drink and to swallow. It usually goes this way: after much hesitation, you would get off your bed and walk over to the kitchen where you would stand for seconds and maybe even minutes contemplating a lot of things.

    You have heard about it—read about it, too—the famous “eating late at night isn’t good for you.” You know well about how eating late at night can cause you stress and make you gain weight. But you just want to eat—and eat you must.

    But what must you eat? What are your best and most healthy options? Here are the 13 best foods to eat at night.

    1. Turkey

    If you aren’t a vegetarian, then you most probably love turkey. It is not only very tasty and delicious, but it is quite nutritious, too. Turkey contains a lot of protein. As little as 28 grams of turkey already contains eight grams of protein.[1]

    It also contains some amount of vitamins and a nutritive compound called selenium. Selenium is a powerful antioxidant that plays an important role in ensuring the thyroid gland functions properly.

    Turkey passes as one of the best foods to eat at night because the protein tryptophan, which it contains in a considerable amount, is believed to promote tiredness and thus, sleepiness.[2]

    2. Fish

    Another great choice for non-vegetarians is fish, especially fatty fishes like salmon, tuna, and mackerel. These are considered healthy choices because they contain a considerable amount of Vitamin D. Vitamin D helps your body regulate its calcium levels and is good for your kidneys, parathyroid glands, skin, etc.

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    Fatty fishes also contain omega-3 fatty acids. Omega-3 fatty acids are a group of healthy fatty acids that can serve as anti-inflammatory agents and are good for the brain. Omega-3 fatty acids are shown to be able to increase the amount of serotonin produced by the nervous system, and thus, make sleep feel better.[3] This means that fishes would not keep you awake! You don’t have to roll from side to side trying to fall asleep after eating them.

    Fishes also contain nutritive oils that are good for your body and skin.

    3. White Rice

    White rice is just rice that has no bran germ—that is, both bran and germ have to be removed as a result of processing from brown rice to make it white rice. This removal of bran and germ causes white rice to contain lower fiber, nutrients, and antioxidants when compared with brown rice. However, white rice still contains a commendable amount of nutrients such as thiamine, folate, and manganese and so is great as a late-night meal.

    White rice has a high Glycemic Index. (GI). A food’s glycemic index is simply the measure of the rate at which that food increases the body’s sugar level. Taking in foods with a GI index, such as rice, can improve the quality of one’s sleep. This is as long as one takes these foods one hour before sleep. If you plan to sleep by 7 p.m, then it is a good idea to eat white rice by 6.p.m.[4]

    4. Bananas

    Finally, Something for vegetarians. A fruit! Bananas not only taste good, but they are also rich in the compounds potassium and tryptophan, making them one of the best foods to eat at night.

    Tryptophan, as earlier stated, is an essential protein that plays a role in relaxation. Some bananas before meals can improve the quality of your sleep. Plus, they contain vitamins and are rich in antioxidants. They also contain compounds that are capable of making bowel movements easier.

    5. Cheese and Crackers

    Cheese and crackers, crackers being a source of carbohydrates and cheese a source of tryptophan, can help balance the body’s sugar level. When you take cheese and crackers together, more tryptophan is made available to your brain.[5] The sugar in cheese feeds your brain, and tryptophan helps with the production of melatonin.

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    This means that there would be more serotonin and melatonin production in your nervous system when you take cheese and crackers together. Serotonin improves the quality of a person’s sleep.

    6. Warm Cereals

    Cereals are great sources of fiber. Ones like oats also contain an impressive amount of melatonin, which improves sleep.

    Before bed, a hot bowl of cereal and maybe even whole grains are a good choice. They do not contain a lot of calories and would most likely not keep you awake.

    7. Yoghurt

    Yogurt tastes good, and kids and adults love them. They are also a rich source of calcium. Calcium is an essential mineral to the body. It is necessary for the growth of bone and teeth, and skeletal, smooth, and cardiac muscles need it for muscular contractions to happen.

    Your body also needs calcium to produce melatonin from tryptophan. If calcium levels are low, there will be a reduced rate of production of melatonin—and thus, low quality sleep. Yogurt also contains casein. Casein is believed to reduce early morning hunger.

    Unsweetened yogurt is a great snack and one of the best foods to eat at night.

    8. Eggs

    Eggs are great sources of protein and don’t contain many calories. As a late-night snack, eggs are a great pick. They are easy to cook and can go along with many different kinds of snacks.

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    Eggs also contain tryptophan, which—as you must now already know—can improve the quality of one’s sleep.

    9. Protein-Pineapple Smoothie

    As you may have noticed, most of the snacks and foods on this list of best foods to eat at night are protein-rich foods. Protein-rich meals taken around bedtime can boost muscle repair. They can also combat age-related muscle mass loss especially in people who frequently exercise.

    As a late-night snack, you can blend some pineapple pieces into milk. Milk is a great source of the protein tryptophan from which the body produces melatonin. Pineapples do not contain a lot of calories and might not prove a threat to your body’s normal digestive functions. Pineapples can also boost your body’s serotonin levels.[6]

    10. Tart Cherries

    Juices made from tart cherries are great alongside other snacks, such as crackers and cheese. Tart cherries have anti-inflammatory effects. Even though in small quantities, tart cherries contain the sleep hormone melatonin. They also contain procyanidin B-2, which is believed to keep stable the essential amino acid tryptophan.[7]

    Tart Cherries have low calories, too. This means that they are not too heavy and do not pose the threat of fat deposition, and they would not keep you awake.

    11. Honey

    Honey harvested from bees is nutritious and does not contain a lot of calories. It is known to be capable of increasing the production of melatonin in one’s body.[8]

    It also contains healthy sugars, such as fructose and glucose, and can have a healthy effect on your body’s sugar level. Honey is one of the best food to eat late at night.

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    12. Popcorn

    When it isn’t swathed in sugar and milk and other fatty stuff, popcorn presents as a great late-night snack. Popcorn is a low-calorie snack and contains a rich amount of fiber.[9] High-fiber grains are believed to lower the risk of heart disease, diabetes, and some cancers.

    Also, popcorn contains polyphenols. Polyphenols are antioxidants believed to improve circulation and in general, health.

    13. Baked Sweet Potato Fries

    French fries are amazing. They taste so good. Do you like french fries? Then baked sweet potato fries are a great pick you might want to consider.

    As a late-night snack, you can very well bake sweet potatoes instead of frying them. They are easier to prepare when baked and do not contain so much fat. Sweet potatoes contain a good quantity of fiber and vitamins.[10]They also contain some great amounts of protein.

    Final Thoughts

    When next you have the craving for a late-night meal, you should know that not all meals are great when eaten at night. Some are about right, and others could contribute to excessive weight gain, heart diseases, digestive disorders, and other health issues.

    Have you ever woken up with swollen eye bags, felt nauseous, or had malaise after a late-night meal? Then it’s possible the meal was not a great pick.

    When choosing the best meals and snacks to eat at night, you should choose meals that contain low calories—not more than 200 calories—and have high protein content. Proteins like tryptophan enhance the quality of sleep. Some of these foods include eggs, turkey, cheese, bananas, yogurt, juices, etc.

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    Remember, eating healthy is a great way to remain healthy.

    More Healthy Snacks Options

    Featured photo credit: K15 Photos via unsplash.com

    Reference

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