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Burn Fat Faster: 10 great tips
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Burn Fat Faster: 10 great tips - 01-22-2006, 12:34 AM

by Raphael Calzadilla, B.A., C.P.T., A.C.E., eDiets Chief Fitness Pro

Have you been trying to lose body fat, but find it comes off at a snail's pace? If youíre working out with efficiency and maintaining a slight caloric deficit, you can actually lose up to 1.5 pounds per week.

However, even if you havenít been consistent, I have some metabolism-boosting tips that should help ignite some good, steady fat loss.

1. Increase your meal frequency: Eat more often but donít increase total calories. For example, break three meals into five to six smaller meals and eat every three hours. Food can actually help burn body fat when used strategically. Breaking meals into smaller feedings helps to control blood sugar and puts you in a better position to lose fat.

2. Break up your workout: Many people are pressed for time and the thought of exercise becomes another stress in their lives. However, research has proven that two short bouts of exercise per day will actually stimulate the metabolism more than one longer bout. Go for two brisk 15 minute walks per day, five days per week, and youíll see progress at the end of 30 days.

3. Eat breakfast: If you sleep through the night and then deprive the body of food in the morning, the body is sensing a potential famine and holds onto stored body fat to keep you alive. Remember, calories from food represent heat. Use the heat to rev your metabolism.

4. Cycle calories: For three days, consume your minimum calorie requirement based on your height, weight and goals. Then, on day four, increase your calories by an additional 400 (nutritious foods only). This technique can actually get the metabolism racing and stimulate additional fat loss.

5. Drinks lots of water: If you limit your water intake, the body will retain water; the body only needs to be dehydrated by approximately 2 percent for this to take place. Drink 0.55 multiplied by your body weight in ounces of water per day.

6. Exercise in the morning: If you can fit it into your schedule, exercise in the morning. People who exercise consistently in the morning find that exercise at this time regulates their appetite all day long. They donít get as hungry and they start the day with a boost to the metabolism.

7. Perform cardio interval training: Cardio interval training is simply short bursts of high-intensity exercise combined with more moderate intensity within the same workout. Studies have shown that people who perform interval training twice a week (in addition to two other days of lower intensity cardio) lose twice as much weight as those who do just a moderate cardio workout. You can easily incorporate interval training into your workout by inserting a 45 second burst into your stationary bike workout every four to five minutes.

8. Boost your metabolism by reading instead of watching TV: Researchers at Memphis State University monitored 32 girls as they watched a half-hour television program. They found the metabolic rates dropped as much as 16 percent below resting metabolic rate. They burned fewer calories watching TV than they did just by reading!

9. Drink green tea: Green tea is a popular tea from Japan that has numerous health benefits, including weight loss. Itís not 100 percent certain how green tea helps one to lose fat, but it appears to increase the amount of calories the body burnsónot necessarily because of the small amounts of caffeine it contains, but due to a compound abbreviated as EGCG. When purchasing green tea make sure the label states that the green tea used is standardized for caffeine and EGCG.

10. Practice hydrotherapy: First thing in the morning, drink 32 ounces of very cold water on an empty stomach. Donít eat breakfast for at least 30 minutes. The cold water will force your body to raise its core temperature, thereby stimulating your metabolism and excreting any excess water. You may find that you lose two pounds the first month you try this. If you want to take it a step further, do the same thing at lunch.

Try several of these easy-to-use tips and start getting your fat-burning metabolism revved.
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01-22-2006, 12:35 AM

For more info regarding #10

Does drinking ice water burn calories?

For anyone trying to lose weight, this question is an exciting one! If you simply want to know if your body burns calories warming up the water, the answer is yes. But if you want to know if drinking a lot of ice water can help you lose weight, or keep weight off, this "yes" needs to be qualified with some calculations.
First of all, calories are case-sensitive. There are calories and then there are Calories. Calories with a big "c" are the ones used to describe the amount of energy contained in foods. A calorie with a little "c" is defined as the amount of energy it takes to raise the temperature of 1 gram of water 1 degree Celsius. What most people think of as a Calorie is actually a kilo-calorie: It takes one Calorie to raise the temperature of 1 kilogram of water 1 degree Celsius. So when you drink a 140-Calorie can of cola, you are ingesting 140,000 calories. There is no cause for alarm, because the conversion applies across the board. When you burn 100 Calories jogging a mile, you are burning 100,000 calories.

So, considering that the definition of a calorie is based on raising the temperature of water, it is safe to say that your body burns calories when it has to raise the temperature of ice water to your body temperature. And unless your urine is coming out ice cold, your body must be raising the temperature of the water. So calories are being burned.

Let's figure out exactly what you're burning when you drink a 16-ounce (0.5 liter) glass of ice water:

The temperature of ice water can be estimated at zero degrees Celsius.
Body temperature can be estimated at 37 degrees Celsius.
It takes 1 calorie to raise 1 gram of water 1 degree Celsius.
There are 473.18 grams in 16 fluid ounces of water.
So in the case of a 16-ounce glass of ice water, your body must raise the temperature of 473.18 grams of water from zero to 37 degrees C. In doing so, your body burns 17,508 calories. But that's calories with a little "c." Your body only burns 17.5 Calories, and in the grand scheme of a 2,000-Calorie diet, that 17.5 isn't very significant.
But let's say you adhere to the "eight 8-ounce glasses of water a day" nutritional recommendation. In 64 ounces of water, there are 1,892.72 grams. So to warm up all that water in the course of a day, your body burns 70,030 calories, or 70 Calories. And over time, that 70 Calories a day adds up. So, while you definitely shouldn't depend on ice water consumption to replace exercise or a healthy diet, drinking cold water instead of warm water does, in fact, burn some extra Calories!
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01-22-2006, 02:00 AM

Good post.

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ben johnson
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01-22-2006, 03:23 AM

sweet, thanks kenzie....
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MaSTa LifTa
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01-22-2006, 04:14 AM

8. Is it true that drinking very cold water will help with weight control by increasing metabolic rate?

This idea is based on the belief that heat taken from the body by drinking cold water must be replaced by heat generated as a result of increased metabolism.

There is little, if any, evidence in support of this belief. When the body loses a small amount of heat (e.g. from drinking cold water), rather than leading to increased metabolic rate, it is far more likely that heat-conservation mechanisms will be switched on. Foremost among these is a partial 'shutdown' of the flow of blood to the skin. This means that less heat will be lost to the environment, allowing normal metabolism to gradually bring the body's temperature back to normal. Therefore, drinking cold water will probably have little to no effect on metabolic rate.
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Lightbulb 09-18-2007, 10:09 PM

interesting read,,,dont agree with it all,,,but good info
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10-15-2007, 01:02 PM

Greens help, they balance out your acid and alcaline levels too!
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