"7 Low-Effort Ways You Can Burn More Calories Every Day"

[applegrove]

7 Low-Effort Ways You Can Burn More Calories Every Day

at Details Magazine

http://www.businessinsider.com/easy-ways-to-burn-more-calories-2013-9

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1. Turn Down the Temperature

Your body loves to sit pretty at 98.6 degrees, so if you throw off your internal temperature, your body will burn more calories to raise it back to where it belongs, White says. In fact, researchers from Humboldt University found that drinking two liters of ice-cold water can up your metabolic burn by about 95 calories per day, while in a new study by the National Institute of Health Clinical Center, people who slept in a 66-degree room burned more than 7 percent more calories than those who snoozed at 75 degrees.

2. Pack More (Lean) Protein

A meal's not a meal unless it contains lean protein, says White. Why? Protein contains the amino acids your body needs to produce metabolism-revving, calorie-burning muscle. "Every pound of muscle gained increases your metabolism by 20 to 30 percent," he adds. Each day, aim to eat one gram of lean protein (from sources like chicken, fish, grass-fed beef, or eggs) for every pound of body weight. Vegetarian or vegan? Swap meat out for nuts, seeds, dark greens (kale packs a protein-rich punch), and, if you eat them, eggs and Greek yogurt.

3. Drink (Quality) Green Tea

Found in green tea, epigallocatechin-3-gallate (EGCG for short) gets a lot of attention for its disease-fighting properties. But it turns out this little antioxidant can make a big difference when it comes to numbers on a scale. Research in The American Journal of Clinical Nutrition shows that the compound can up your metabolic rate for a full 24 hours by increasing your energy production from digestion of fats. While a few cups a day should be enough to move the needle over time, that's only if you opt for high-quality brews. Cheap-o brands often don't contain enough of the fat-burning ingredient to increase metabolism, says weight-loss specialist and board-certified internist Sue Decotiis, M.D. Try Teavana Gyokuro Imperial Green Tea. Brewed from loose green-tea leaves, it packs 86 milligrams of EGCG per serving, the most of any teas studied in a recent Consumer Lab study.

4. Add Weight for Less Workout Time

More muscle = less fat. But who wants to spend hours sweating it out with strength sets when you can opt for quick, high-intensity resistance training? Brief workouts using heavy weights can increase your metabolism by 452 calories for the following 24 hours, according to recent research in the Journal of Translational Medicine. That's 354 calories more than the increase experienced after traditional low-intensity strength training (and it takes just four sets of 8 to 10 reps).



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[Little Star]

1. Cool!