For years, the market there are new tools that promise to help us burn more calories. But can we really do something to increase the number of calories burned by the body every day? Experts answer: yes and no. I think the truth is that the number one way that helps burn calories - the oldest: move more.

Experts say: basically, we do not know any other way to burn more calories and increase metabolism, but to move more.

Yet studies suggest that there may be some other ways that increase the burning of calories.

Exercise to burn calories

Experts say: the longer you exercise, and how these exercises are more intense, the more calories you will burn.

Daily brisk walk - probably the easiest way to help burn more calories.

Of course, when you are doing exercises, your body burns calories by using them as fuel. But exercise continue to benefit even when you have completed them. After training, the body still burns calories.

Although it is difficult to say exactly how long this effect (depending on body composition and level of training), it is possible to assert with confidence that the rate of metabolism after aerobic training remains elevated for at least 24 hours.

If you want to extend the effect of burning calories, take longer. Studies have shown that, after longer exercise metabolic rate at rest longer remains elevated.

Strength training to strengthen muscles

When you exercise, you use muscles. This helps to build muscle, and muscle burns more calories even at rest than fat. According to the experts, 4, 5 kilograms of muscle at rest burns 50 calories per day, and fat - only 20 calories.

The most effective way to boost your metabolism and burn more calories - is aerobic exercise and weight training. It is also important, and more.

Strength training is becoming more important with age, when our metabolism slows down. One way to stop it - add to their training strength exercises at least a couple times a week. The largest muscles (and therefore the most powerful burners calories) - is the thighs, stomach, chest and arms.

Drink green or black tea with caffeine

Caffeine - a stimulant, and stimulants tend to increase the number of calories burned. One reason for this is that they give you a brief sense of enhanced power, and you begin to move more. Caffeine can also cause changes in metabolism in the body, which can result in burns more calories.

Even older studies suggested that 250 mg of caffeine consumed with food may increase metabolism by 10%. Over time, it may become more significant. About 75 calories per day - this is more than 2100 calories per month.

Over the past few years, several studies have found that green or black tea may be beneficial not only for caffeine. Rats that were given polyphenol contained in green tea Green tea They consumed less food. A study of people came to the conclusion that green tea has a warming effect and burn calories. When 31 healthy men and women over three days were given three servings of a beverage containing catechin, caffeine and calcium, their daily energy consumption increased by 4, 6%.

Drinking tea with food has a different fat-burning effect. Tea extract may interact with the assimilation of carbohydrates, if you use it for the same food.

While all of these potential effects are minor, used tea there is something useful: a cup of tea, which has almost no calories, instead of caloric drink (Pepsi or other carbonated beverage) definitely reduce the amount of calories that you eat.

Eat more often, small portions

Whenever you eat or snack, your gastrointestinal tract begins to work to digest food and absorb nutrients. To start the mechanism of digestion, calories are needed, so it seems logical that the more often you eat during the day, the more calories you burn.

This effect is no serious evidence, but many experts believe that, in any case, it's a healthier way of eating than one or two large meals a day. And even if you burn a few extra calories, that's good.

Do not skip breakfast

Now there is increasing evidence to suggest that there is a link between the rejection of the breakfast and the increase of weight. Some studies have shown that when people skip breakfast, they tend to eat more calories throughout the day. Other studies suggest that the rejection of the breakfast is associated with a higher body mass index Body mass index   adolescents.

Although in this area needs further research, a healthy breakfast is certainly a useful habit.

Eat low-fat dairy products

Calcium is composed of low-fat dairy products necessarily helps to burn more calories, but it can do something to fight fat. The results of their recent Danish studies have shown that we can absorb less fat calories with food, when we use calcium as part of low-fat dairy products.

In another recent study found a link between consumption of foods rich in calcium, including low-fat dairy products, and lower fat in the abdomen, especially in young men.

Drink 8 glasses of water a day

Almost everything what you are pushing your body burns calories, including uptake of water to maintain fluid balance (sometimes bringing its surplus), experts say.

Drinking eight glasses of water a day (2 liters) can help burn about 100 extra calories, according to a German study.

It seems that it is quite a bit, but it is up to 700 calories a day or 2800 calories a month. This is due to the fact that we have to do in any case, to maintain the health of the intestine and kidney, and help suppress hunger Psychology and physiology of hunger - the two sides of the same coin . However, do not overdo it, because the amount of water you drink can be dangerous.

Move

Any movement requires energy, and the usual daily bustle - is also moving.

Older studies have suggested that we can burn extra calories every day, doing housework and other movements. One study even suggested that consumer vanity may be more important than formal training.

Diet and exercise - it is a good topic for discussion with your doctor. Before you begin a new exercise program or to change your diet, it is best to talk about it with a doctor. If you have some kind of disease or you are taking certain medications, you should probably avoid any exercise or nutritional supplements.