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Published on June 13, 2019

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 more calories than usual.

And firstly, you need to understand calories better.

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 litre 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 ‘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, you cannot be sure of the calorie content in food.

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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 measurement. This doesn’t mean calories are insignificant, far from it. But trying to measure things down to the calorie will be next to impossible.

So, how do we make sure we’re burning calories effectively?

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.

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.

2. Strength Training

Clearly, exercise is important for burning calories, but we will look at specific forms of exercise which are more effective than others.

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Strength training will do a few things. They 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 metabolism.

Muscle requires calories to maintain it, which means even at rest, our body is burning calories. Strength training improves insulin sensitive thus allowing our body to better handle sugar s because they will be processed more effectively, leaving us less likely to end up storing it as body fat.[2]

3. 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 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.

HIIT is similar to strength training, as it uses a lot of calories. They are tough workouts, but the good news is they don’t take as long and burn more calories in ten to fifteen 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 ‘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 – and this is done by burning calories.

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

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

4. 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 a four-minute total.

The great thing about Tabata is that it can be done with a bodyweight exercise such as burpees or mountain climbers and can be done anywhere.

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

For extra calorie burning, Tabata can be added to the end of a strength training workout and can be done every other day.

5. Eating Spicy Food

Here’s one that doesn’t require you leaving the dinner table! Eating spicy food such as jalapeno peppers, cayenne, chilis, or a hot sauce can give your metabolism a boost by up to 8% because of capsaicin in them.[4]

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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!

6. Drink Cold Water

This will not burn as many calories 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 quenching our thirst, 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 a lot on the individual, but there are various studies showing that drinking 17-ounces of cold water may increase calorie burning by at least 4.5% to up 30 % for 30-40 minutes.[5]

Final Thoughts

When considering how to burn calories effectively, 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, they generally don’t cost much and are easily added into you most lifestyles.

Finally, focusing on diet, real whole foods, will allow our bodies to turn into a calorie burning machine.

More Articles About Staying Fit

Featured photo credit: Julia Ballew via unsplash.com

Reference

More by this author

Adnan Munye

Personal Trainer and Fitness Expert

When Is the Best Time to Work Out? (Science-Backed Answer) How to Get Through a Weight Loss Plateau (Step-By-Step Guide) 15 Strength Training Exercises Specifically for Runners How to Burn Calories Effectively (The Healthy Way) How to Lose Water Weight Fast And Naturally

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Last Updated on October 23, 2019

50 Habits of Highly Successful People You Should Learn

50 Habits of Highly Successful People You Should Learn

If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into fifty key points.

Here’re 50 habits of highly successful people you should learn:

1. Believe It to See It

Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

2. See Problems as a Wonderful Gift

While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

3. Keep Looking for Solutions

Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

4. Remember It’s All About the Journey

Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

5. Feel the Fear and Do It Anyway

There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

6. Always Ask Productive Questions

It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

7. Understand the Best Waste of Energy Is Complaining

Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

8. Don’t Play the Blame Game

Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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9. Maximize Your Strengths

Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

10. Be in It to Win It

Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

11. Know That Success Attracts Success

People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

12. Actually Choose to Be Successful

Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

13. Visualize, Visualize, Visualize!

You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

14. Be a One-Off Original

Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

15. The Perfect Time to Act Is Now

Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

16. Keep Learning, Keep Growing

Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

17. Always Look on the Bright Side of Life

Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

18. Having a Bad Day? Do It Anyway!

We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

19. Sometimes Risky Business Is Needed

Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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20. Accept Challenge All the Time

Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

21. Make Your Own Luck

In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

22. Ignite Your Initiative

While many people are reactive, successful people are proactive – taking action before they have to.

23. Be the Master of Your Emotions

Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

24. Champion in Communication

Consciously working on effective communication skills gets anyone closer to success.

25. Plan Your Life Strategically

Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

26. Become Exceptional at What You Do

To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

27. Choose to Live Outside of Your Comfort Zone

While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

28. Live by Core Values

Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

29. Realize Money Isn’t Everything

Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

30. Don’t Get Carried Away

Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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31. Self-Worth Is Not Tied to Success

Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

32. Kindness Breeds Kindness (And Success)

Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

33. More Humility, Less Arrogance

Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

34. Change Opens New Doors

People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

35. Success Requires a Healthy Body

It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

36. Laziness Just Doesn’t Exist

Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

37. Resilience by the Bucket Load

When difficulty strikes, most would throw in the towel, but successful people are just warming up.

38. Feedback Is Just Another Chance to Improve

How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

39. Your Vibe Attracts Your Tribe

If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

40. Can’t Control It? Forget It

Successful people don’t invest time or emotional energy into things which they have no control of.

41. Swim Against the Tide

Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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42. Alone Time Is Valuable Time

More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

43. Self-Standard Is Higher Than Most

Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

44. Failure Isn’t Rationalized

While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

45. Down Time Is an Important Part of a Routine

Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

46. Career Isn’t Who You Are, It’s What You Do

Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

47. Be Interested in Only the Path of Resistance

While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

48. Follow Through

Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

49. Invest in All Your Dimensions

We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

50. Put Your Money Where Your Mouth Is

To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

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Featured photo credit: Juan Jose via unsplash.com

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