how to build muscle

When you are cutting, knowing how to burn more calories will help you reach your goals much faster.

The most obvious ways are to follow a strict diet plan and comply with a tough training regime.

However, what if I said to you:

“There are other ways to burn more energy without all the effort”.

It just sounds too good to be true, right?

Well, I’m pleased to say, there are “no sweat” ways and means to burn more calories. It doesn’t always have to be “no pain no gain”.

After you are done with the workout you can try using a few simple tricks to keep the calorie burn revved up – the easy way.

So if you want some handy hacks on how to burn 1500 calories, get reading:

Eat More Protein

It may sound like an obvious statement, but when you eat your body burns calories. The whole digestion process, the breaking down of food and absorbing nutrients all takes up valuable energy.

Here’s how it goes.

Certain macronutrients take more effort to process than others – protein is one of them. 1 2

Protein helps to increase the thermogenic effect. Diet induced thermogenesis is where your metabolism rises as a direct result of eating.

Protein bumps this up by between 15 to 30 percent compared to only 5 to 10 percent with carbs. 3

To top it off.

Adding more protein into your diet will increase satiety levels, keeping a tight lid on hunger. Yet it will also help preserve lean muscle mass when you are cutting back the calories. 4

Bottom line

If the average guy scoffed down 1000 calories in protein potentially up to 300 of these would be spent purely on digestion.

Drink Coffee or Green Tea

If you want to know how to burn calories throughout the day, then you are probably doing it right now without even realising it.

Let me explain.

How many cups of coffee do you drink a day?

It’s no secret that coffee contains the stimulant caffeine, but it’s also a proven weight loss ingredient. 5

Science tells us drinking one cup of coffee can raise your resting metabolic rate by around 3 to 4 percent for just over 2 hours. 6

What this means is.

You could potentially burn an extra 150 calories throughout the day by only drinking 4 to 6 cups of coffee. 7

The same goes for green tea.

It might sound like a trendy drink of the moment however green tea has been around for years and it’s not going anywhere. On top of boosting your calorie burn green tea has many proven benefits for health. 8

3 cups of green tea can help you burn around an extra 180 calories within a 24 hour period. 9

Sleep More

Sleep is good for you in so many ways and in fact the official word is that it’s paramount for a healthy lifestyle. 10

What some good news?

If you are looking for lazy ways to burn calories then the best possible option has to be hitting that snooze button and catching a few more Z’s

Here’s the interesting part.

For example:

A 155lb person can burn 46 calories per hour sleeping. So if you hit the hay for only an extra 30 minutes a night, over the space of a week that amounts to an extra to 161 calories. 11

But that’s not all

It’s not just extending the duration that burns calories. The quality of sleep can also affect the amount of calories you use.

When you are in a REM sleep (rapid eye movement) aka deep sleep you burn more calories than opposed to light sleeping. At this stage your brain is most active therefore uses more energy. 12

What’s more.

Sleeping longer will significantly reduce the amount you consume – you can’t eat when you are asleep now can you? Therefore you are already cutting back on uncalled for kilojoules. 13

Boost Testosterone Levels

Did you know?

Increasing your testosterone levels can help you burn more calories.

Having an increase in testosterone levels boosts your BMR metabolic rate. We all know metabolism is a major player in energy use – if you ramp up your metabolic rate you burn more energy.

Here’s the deal

Experts tested the theory and used Testosterone replacement therapy in one study. They saw an average BMR increase of 10 percent from volunteers in only 3 months. 14

I’ve done some number crunching for you:

The average “moderately” active guy weighs 195lbs and burns 3000 calories per day. 15 16

With a 10 percent increase on your BMR that means boosting your testosterone levels is going to roughly equate to an extra 300 calories per day.

“How do you boost testosterone levels naturally?”

Surprisingly, there are many simple ways to bump up testosterone without the use of TRT:

  • Exercise more
  • Eat more “good” fats
  • Eat the testosterone boosting foods
  • Sleep longer
  • Don’t stress out
  • Take a testosterone booster supplement

Do you want to hear the best part?

An increase in testosterone levels can actually block fat cells from building in the body too. 17

Bottom line

If you want to know how to burn 1000 calories without effort, just neck a testosterone booster for a month and you will soon smash it.

Vitamin D

Vitamin D is a nutrient that’s a little different from the rest. Its main source comes from exposure to sunlight, hence why it also has the name tag of “the sunshine” vitamin.

You need this nutrient in your life to help absorb calcium for strong bones. If you didn’t have vitamin D your body would only take in around 10 to 15 percent of calcium, you can see why it’s so crucial. 18

But that’s not all.

It goes without saying if you are trying to burn extra calories then naturally weight loss is going to be part your agenda. This is where vitamin D could come into play.

For starters.

There is a lot of noise surrounding the connection between the lack of vitamin D and weight gain. Many people who are overweight also seem to have very low levels of the nutrient. 19

It’s not entirely clear how Vitamin D fits into the whole calorie burn, but there are contributing factors which all add up:

Vitamin D appears to block fat cells from building and can also deter the storage of fat too. 20 21

Here’s the kicker.

Vitamin D also plays a big role in testosterone levels, which as we know can help you burn extra calories. 22

Keep your Cool

If you still want to know how to burn calories without effort? Then here’s another one for you.

We all have our preference for when it comes to temperature. Some guys like it hot whereas others prefer temperate conditions.

Psst, can I let you into a little secret?

If you lower your core body temperature you will soon learn how to burn more calories.

So what’s the answer?

The truth is our bodies need to remain at a specific temperature to be able to survive. So when conditions get colder you burn more calories trying to counteract heat loss.

“How does the body keep you warm?”

There are two ways in which this works:

  • Shivering – The instant body reaction as you start to feel the chill. Your muscles begin contracting to generate form of warmth.
  • Releasing brown fat tissue – This type of fat has a sole purpose of producing heat. Once released into the body it spurs on calorie burn which in-turn creates a warmer body climate.

Here’s what science has to say:

Guys were exposed to colder temperature for only 3 hours. This resulted in an additional 250 calories being used to keep warm. 23

Bottom Line

Turn down your thermostat or whack up the aircon and get your body burning extra calories without effort.

Spice Things up

What kind of “foody” are you? Are you someone that likes to spice things up or is tame your game?

Well if chilli peppers are on your menu, give yourself full marks.

Let me explain.

Capsaicin is an active ingredient found in all kinds of red peppers – the hotter the variety the more potent it is. This magic compound increases energy expenditure and ramps up metabolism – helping you burn more calories.

And this is down to:

Eating spicy foods are known to encourage the “thermic effect” which is all linked to thermogenesis and calorie burning. 24

Research shows that you could burn an extra 130 calories per day just by adding some spice into your meals. 25

Bottom line

Add some spice to your life to burn more calories.

Summary

Sure. Exercise is and always will be the king when it comes to burning more calories.

But, by drinking more coffee, taking in Vitamin D, sleeping more and eating more protein your body will start to burn more calories naturally on its’ own.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897177/
  2. https://www.ncbi.nlm.nih.gov/pubmed/8878356
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
  5. https://www.ncbi.nlm.nih.gov/pubmed/26554757
  6. https://www.ncbi.nlm.nih.gov/pubmed/2912010
  7. https://academic.oup.com/ajcn/article/49/1/44/4716276
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
  9. https://www.ncbi.nlm.nih.gov/pubmed/16176615
  10. https://www.ncbi.nlm.nih.gov/pubmed/15133379
  11. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/
  13. https://www.ncbi.nlm.nih.gov/pubmed/16866976
  14. https://www.ncbi.nlm.nih.gov/pubmed/1730811
  15. https://www.choosemyplate.gov/myplate-daily-checklist-input/display
  16. https://www.cdc.gov/nchs/fastats/body-measurements.htm
  17. https://www.ncbi.nlm.nih.gov/pubmed/16210377
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
  19. https://www.ncbi.nlm.nih.gov/pubmed/15001609
  20. https://www.ncbi.nlm.nih.gov/pubmed/18254883
  21. https://www.ncbi.nlm.nih.gov/pubmed/26899162
  22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712348/
  23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266793/
  24. https://www.ncbi.nlm.nih.gov/pubmed/3957721
  25. http://sciforschenonline.org/journals/obesity/article-data/OOA-3-129/OOA-3-129.pdf
  26. https://broscience.co/testosterone-boosting-foods/

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