According to NHS, “The amount of energy in an item of food or drink is measured in calories”. If we are consuming more calories than we are burning, our body stores excess fat, and therefore leading to gaining weight. As living a healthy lifestyle has become more prevalent recently, people start to pay more attention to losing weight and burning calories. Instead of going on a diet, what else can we do to effectively burn calories? Scroll down to find 5 effective ways!
1. Increase your cardio
As cardio exercises require large muscle groups, for example, your legs, and also respiration, your heart rate increases while doing cardio. Then, when your heart rates increase, you start to burn calories. Besides, when there is a calorie deficit, it means that you burn more calories than you consume, therefore leading to weight and fat loss. Meanwhile, jumping rope is good cardio because it requires your full body to workout. For instance, you jump with your leg, and your core is needed to stabilize your body, legs and arms for turning and controlling the rope.
2. High Intensity Interval Training (HIIT) helps
Jump rope, as one of the HIIT exercises, requires intense use of our muscles. Whenever our muscles contract, lots of energy is needed. Meanwhile, with higher resistance, for example by adding weight, the more contractions are done. Then, as your heart rate increases, fat starts to release and circulate in the blood and will be taken up by the muscles to support your movement. This is how doing HIIT helps effectively burn calories.
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3. Eat more healthy fats
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Essentially, you can burn fat by boosting your metabolic rate. According to Healthline, fatty fish is an example. As it contains omega-3 fatty acids, it may help not only reduce the risk of suffering from heart rate but also help you lose body fat. Full-fat Greek Yogurt, which contains conjugated linoleic acid, also helps to burn fat. And that it also contains probiotics which help reduce symptoms like constipation and bloating!
4. Eat a high protein diet
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Protein, which contributes to the degree of fullness and appetite, plays an important role in weight management. With reference to Healthline, some protein sources like meat, fish, whey proteins and beans can help shed weight. The higher the protein intake, the more you feel full and the less extra calories you are going to consume, hence resulting in weight loss.
5. Focus more on muscle building
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It is about strength training, basically. Strength training exercises require our body to burn calories to provide energy to support such activities of our body. As we build our muscles, we will experience better metabolic rate. And that as muscles require calories to maintain them, even when we are having rest, our body is still burning calories. Moreover, insulin sensitivity will be improved with strength training, thus making our body to handle sugar better and to process them more effectively.