10 Shocking methods to burn more fat
While you can't force your body to burn fat, there are some small things you can do to jump-start a little more fat loss—some of which are actually quite surprising.
Of course, the most important aspects in weight loss are calorie consumption, good diet, and physical activity. But did you know that consuming coffee, chewing gum, and enjoying music can all help you burn more calories overall ?
Keep reading to learn about 10 surprising ways to burn more fat and calories every day.
1. Drink ice water
Drinking water at any temperature is not only a must, but also very beneficial for your body. According to the Mayo Clinic, you should aim for 11 to 16 cups a day each day.
Here's what's surprising: Drinking one cup of ice water burns 8 more calories than if the water were at room temperature, according to the University of Washington. This happens because your body works a little harder to bring the water temperature down to normal body temperature.
So 10 cups would give you an extra 80 calories, which is pretty marginal in the grand scheme of calorie counting. But if you're the "every little thing counts" type, then add some ice cubes and start drinking.
As a bonus, drinking water helps you feel full, which can prevent snacking and overeating, according to an August 2015 obesity study.
2. Chew gum after meals
Remember when chewing gum was really not recommended? Well, now the tune has changed.A small obesity study from April 2016 found that diet-induced thermogenesis was much greater in those who chewed gum after a meal.
Similar findings were found in a January 2018 study published in The Journal of Physical Therapy Science, which found that chewing gum while walking raised heart rate as well as energy expenditure.
3. Chew your food slowly
Isn't that what your mom always said? "Go slow and chew your food!" She wasn't wrong.
According to a December 2021 article in Nature's Scientific Reports, eating slowly is an effective way to control your appetite. Not only that, but (this is the good part), slower chewing can increase postprandial diet-induced thermogenesis (burning calories) due to oral cues. This is why the authors note that it is an effective way to help prevent obesity.
Chewing your food slowly can also help you feel fuller for longer. A small December 2018 study in Nutrients found that people who ate slowly had a greater increase in satiety after a meal and also snacked less throughout the day.
4. Exercise to music
There's nothing like a great playlist to get you pumped up... and fired up. So are you really that surprised that your favorite music makes you work harder when it comes to physical activity?
A small study from May 2015 in Medicine and Science in Sports Exercise had 20 people complete sprint intervals with and without music. Music was found to improve their performance and enjoyment of exercise.
Another small study, in the March 2020 issue of The Journal of Sports Medicine and Physical Fitness, tested 15 healthy adults during anaerobic exercise, with and without music. There was a significant increase in their overall physical performance when exercising to music of their choice.
Clearly, music can make you work harder and possibly for longer, burn more calories and build more muscle. So get some great headphones, press play and move that body.
5. Cool down
For many, winter is a good time to bundle up and cozy up. But what if you discovered that the cold can help burn fat?
A small July 2013 study in The Journal of Clinical Endocrinology and Metabolism tested 31 volunteers in conditions of 75 degrees and 66 degrees Fahrenheit and found that 24 participants had increased energy expenditure when transitioning from warm to cooler conditions.
So, who's ready to ditch those jackets?
6. Get a caffeine boost
Some foods and substances are believed to have a greater thermic effect than others. In other words, they can help the body burn more calories. One of them is caffeine, according to an April 2020 article in Nutrients.
This thermic effect can last for about 150 minutes after consuming a single dose of caffeine. But keep in mind that people who normally have a high caffeine intake may be desensitized to this effect.
In another small January 2020 study from Harvard T.H. Chan School of Public Health researchers found that overweight people who drank four cups of coffee each day experienced a 4 percent reduction in body fat. They hypothesized that caffeine helped them burn more calories by increasing their metabolism.
7. Move more
Any activity you do during the day that isn't actually exercise is called non-exercise activity thermogenesis (NEAT) and can burn around 100 to 800 extra calories per day, according to the Mayo Clinic. Fidgeting at your desk, walking from room to room, gardening, playing with the kids, etc. will help you burn more fat than just sitting all day.
Now imagine cleaning your house with your favorite music…hello, burn calories.
8. Lift the weight
Okay, it might not be as surprising as others, but lifting weights and strength/resistance training still comes second to cardio for many people. But in reality, strength training should be just as important as cardio on your priority list because, according to the American Council on Exercise, more muscle mass increases your metabolic rate.
An April 2014 study in the Journal of Sports Sciences found that cardio combined with strength training produced better results—decreasing body fat and increasing muscle mass—than cardio alone.
In fact, you could potentially increase your resting metabolic rate by 7 percent with 10 weeks of strength training, according to an article published in the July/August 2012 issue of Current Sports Medicine Reports.
If it's just a cardio day, try adding in some intervals—short bursts of high intensity. So, for example, if you're running on the treadmill at 4 mph, pump it up to 5 mph every few minutes for 30 seconds to a minute, then go back to 4 mph. This is a type of HIIT (high-intensity interval training) training.
The American College of Sports Medicine claims that thereafter, this form of exercise burns more calories than steady-state activity. Excess post-exercise oxygen consumption, or EPOC, refers to the time after exercise. After exercise, the body spends two hours trying to go back to normal and expends energy in the process.
Adding cardio during exercise is also more time efficient, improves your fitness, cardiovascular health and blood pressure, and could make your workout a little more exciting. If you think about it, you can add a little boost to any type of exercise – just do what you love.
According to nutritionist Bonnie Taub-Dix, RDN, CDN, "Exercise is the best way to burn fat and calories." Exercise like running, cycling, swimming, and other aerobic activities can aid in weight loss or control. Finding a hobby you enjoy, like dancing, will help you move your body while having pleasure, which will result in the greatest number of health benefits.
10. Eat
Saved the best for last! When the goal is to burn more fat, most people focus on cutting calories and what they shouldn't eat. However, eating a pleasant and balanced diet is essential for proper body function and also for inducing fat burning (remember diet-induced thermogenesis).
While you should limit your intake of sugar and unhealthy fats, you should increase your lean protein, whole grains, fruits, vegetables, and healthy fats, according to the Mayo Clinic.
Many people are unaware that eating is necessary for weight loss and maintenance, according to Taub-Dix. "Some people restrict their caloric intake too severely, which leads the body to save energy and prevents weight loss. It's the body's defense mechanism."
The Safest Methods of Fat Burning
It's critical to realize that if you want to shed fat, you can't merely chew gum outside while sipping iced coffee. You must put in the effort; healthy eating and regular exercise are the secret to lasting weight loss. The surprise fat-burning methods listed above are merely tidbits that could be useful to you. The U.S. Department of Agriculture advises the following to burn fat and shed extra pounds:
• A calorie-controlled, nutritionally-balanced diet
• Regular exercise (remember to incorporate both cardio and weights!)
• Adapt your behavior to keep your body in a focused state of fat-burning
