5 Clever Ways to Burn More Fat Every Day
Do you already do plenty of sports regularly, but still need to shed a few pounds to get to your personal feel-good figure? It may be enough to make a few small adjustments to your daily routine, as even the slightest changes to your habits can often get you the results you want. Our 5 tips will show you how to get the most out of your training — and maybe out of all the other things you do in life too.
If you’re also mindful about maintaining a balanced diet and supplementing your training program with our Shape Shake 2.0, nothing will stand in the way of achieving your feel-good weight*.
1. Do your sports at the right time of day
Are you diligently adhering to your exercise program, but still waiting for the scale to reach that elusive number? Try this simple trick that, according to science, is also very effective.
According to one study published in “Frontiers of Physiology” the time when you exercise can have a positive impact on fat burning, muscle building and cardiovascular health. But not only that: the study arrives at different recommendations for men and women. According to the study, women who want to lose weight around the abdomen and lower their blood pressure benefit the most from exercising in the morning. Men, on the other hand, ideally stimulate fat burning while exercising in the evening and can also counteract high blood pressure and fatigue symptoms with an exercise program scheduled for later in the day.
2. Increase your speed when walking
The fact that walking should be taken seriously as a fitness activity can no longer be denied, at least since the last COVID lockdown. And in fact, regular walks have many positive effects on your health and fitness, and improve your mood and boost fat burning.
You can get more out of your daily steps if you walk at a brisk pace instead of taking it slower. According to a study by Harvard Medical School, the number of calories you burn while walking depends on both weight and the pace that you walk at — the faster, the better. Since your typical walker averages between 4 and 6 mph, you should take it to the next level and average around at least 7 mph. This will kick your fat burning into high gear.
3. Benefit from extra calorie consumption through NEAT
And that’s just what it is: this technical term refers to the calories that you burn on a daily basis when you’re not exercising. This in turn has a positive effect on your total calorie consumption. For a perfect NEAT balance, all the things you do in your everyday activities are crucial. For example, shopping, biking to work, climbing stairs, cleaning, cooking, etc. — every movement counts. The more active you are outside of your normal exercise program, the higher the percentage of calories you’ll burn through NEAT.
So just ask yourself which of your activities you can do moving instead of sitting. Here are a few suggestions from us:
- Ride your bike more often instead of taking the car or bus
- Keep moving while waiting for the bus or your date
- Park the car a few blocks away and walk home
- Standing instead of sitting (can be done on public transport as well as at your desk)
- Walking around while talking on the phone
4. Get sweaty with interval training
For a balanced and efficient fitness program, the combination of strength and endurance training is perfect. However, to maximize fat burning, short but intense workouts such as interval training (i.e. a constantly changing workload intensity) are the best.
According to a study published in the”European Journal of Applied Physiology” one of interval training’s most important factors is that its afterburn effect has the strongest impact. This means you burn calories after training, even if you’re just relaxing on the sofa. According to the study, the participants burned three times more calories with interval training than they did with regular training at the same workload intensity. So it makes sense to take advantage of this natural mechanism in your body.
The best-known form of interval training is HIIT, or High Intensity Interval Training, which boosts fat burning by alternating short, intense workouts with subsequent recovery periods, usually in a ratio of 1:2. So you power through each intensive exercise for 40 seconds, then take a 20-second break. With HIIT, you can simply do your usual exercises like burpees, push-ups, pull-ups or squats — but in a way that’s short and sweet.
The highly limited recovery periods ensure that the body doesn’t have the opportunity to completely regenerate, which increases the training stimulus even more. And yes, the same also applies to interval runs. With these, you alternate between sprints and jogging, and also benefit from the increased afterburn effect.
You can boost the afterburn effect with protein-rich nutrition, such as a shake made with our Whey Protein. It provides all the essential amino acids your body needs after a workout and helps muscles grow.
5. Climb the stairs as often as you can
Stair climbing is in fact one of the easiest and most efficient ways to incorporate more exercise into your daily routine and lose weight faster as result. Sounds simple enough, but be honest: how often do you take the escalator at the mall or the elevator to get to your apartment? Exactly. The positive effect of stair climbing has even been scientifically proven. Researchers from the University of Geneva concluded that regular stair climbing not only reduces hip circumference, but can also have a positive effect on body weight, tissue fat percentage, blood pressure and cholesterol. One nice side effect is that it improves the tone of your thigh, calf and glute muscles. You can get even more out of your stair workout by incorporating variations, such as taking several steps at a time, bending your knees deeply with each step, or increasing your pace.
*Lose weight with the Shape Shake 2.0: Replacing two meals a day with one Shape Shake 2.0 for each can aid weight loss as part of a low-calorie diet. Replacing one meal will help you maintain your weight. The product fulfills its intended purpose only as part of a low-calorie diet. A low-calorie diet must also include other foods. Make sure that you drink enough fluids every day. Maintain a varied and balanced diet and a healthy lifestyle.
More things to know from foodspring:
- How Many Calories Will You Burn? This Exercise Chart Tells All
- Calculating your calorie consumption – Here’s how it works!
Sources for this article
We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.