20 simple things you can do to boost your calorie burning

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  AFP Relax - A new study suggests eating more fruits and vegetables for happiness

While its great to do a heart-thumping, lung-busting hard workout several times per week, did you know that the energy you expend during exercise accounts for only about 20-30% of your total energy use for the day?

The other 70-80% comes from the energy required to digest and absorb your food, and from what is called your basal metabolic rate (BMR) i.e. how much energy you use while simply resting.

So increasing energy use from these "other" places (BMR and food absorbtion) will slowly by surely help you get leaner.

Here are 20 things you can do...

1. Drink cold water as it takes energy to heat up. Do so in between meals to avoid diluting your digestive enzymes
2. Eat a big breakfast of protein and fat, e.g. bacon and eggs. Yes this is the opposite of what most people do. But most people aren't burning fat as fast as they would like to. For the same daily nutrient and calorie intake, those who eat more at breakfast tend to burn more fat.
3. Increase water intake so that you have at least 5 clear urinations per day. This will make you go to the bathroom more, and also helps with hydration. Well hydrated bodies are more efficient.
4. Go to the bathroom on a different floor than yours via the stairs
5. Eat protein as often as you can, but choose healthy sources i.e. NOT processed nuggets. Protein takes up to 30% of its own calories for digestion.
6. Choose some healthy saturated fats like coconut oil or butter. Apart from health benefits of these oils, saturated fats take a bit more energy to break down than other fats.
7. Choose unrefined carbohydrates. Those like fruit or natural starches take more energy to break down than a sugar drink.
8. Walk up to your flat on the way home
9. Stand at a counter to eat during lunch
10. Wash your car by yourself. Besides, with high car prices, a car is precious, and who could possibly care more about your car than you?!
11. Set an alarm to remind you to get up and stretch once per hour at work (oops mine just went off)
12. Sit on a stability ball while at your desk or home. It is less stable and will require more muscles to fire to keep you upright.
13. Think on your feet. Especially if you need to form creative solutions or ideas, walk around to think. Not only does this increase energy expenditure, your brain functions better when there is more blood flow as there is during exercise. For more on this, read the excellent book "Brain Rules" by John Medina.
14. Make your hobbies active ones. Even if its not a sport like tennis, even billiards is better than 700-episode Korean dramas.
15. If you are going to watch 700 episodes of anything, do it while standing, pacing or marching in place
16. On your way home, stop one bus stop early and take a short walk
17. Get a free pedometer app like this one and try to hit a target number of steps each day. 10,000 is a common goal but you can start from where you are now and work upwards.
18. NOTE: tips 18-30 relate to stress because increased stress, decreases energy expenditure and increases fat storage. Reduce stress by writing each night 3-5 things you are thankful for during the day. Life is not perfect and will never be, but we can always choose a thankful attitude.
19. Reduce stress by sleeping earlier. Your facebook timeline will still be there in the morning
20. Reduce stress by focusing on forming positive relationships with people around you. It has been said that the best way to get friends, is to be one. People with strong (not necessarily many) relationships tend to have lower stress hormone output.

Ok, 20 is a long list. Don't try them all at once. It can take 2-3 months to build up a habit that sticks with you for life. So how about trying 2-3 of these things this week and start the process.

Coach Jonathan Wong has a Doctorate of Science in Holistic Medicine, is a Certified Sports Nutritionist and is the author of "The Happy Body - Getting to the root of YOUR fitness, health and productivity". He is also the founder and CEO of Genesis Gym Singapore (tm), which aims to provide the best personal training and fitness services in Singapore. The views expressed are his own.

Ref:  http://sg.news.yahoo.com/blogs/fit-to-post-health/20-simple-things-boost-calorie-burning-073028996.html

10 Reasons You're Not Getting Slim at the Gym

Weight loss mistakesYou've committed to working out and eating healthy, but the scale isn't budging. What gives? Your routine may actually be backfiring. Here are 10 common mistakes that prevent you from winning the battle of the bulge. 

1. You hit the gym on an empty stomach
Nothing will sabotage an efficient, productive workout like exercising when you're hungry, says celebrity trainer David Kirsch. "Exercising first thing in the morning before eating is an optimal way to burn fat stores, [but] the problem is that too often my clients training after 8 a.m. come to the gym hungry, cranky, and low-energy." Premium cars need fuel to run efficiently and so do we. Power up before you hit the gym with an easily digestible meal. Kirsch recommends eating 20 almonds, or an apple or banana with a tablespoon of almond butter. 

Related: Can Yoga Really Help You Lose Weight? 

2. You eat too many carbs before exercising 
And, yes, you need to eat, but don't consume too many carbs (good or bad) before your workout if you want to see results, says Adam Schersten, trainer at Equinox in New York City. "The added blood glucose will encourage the use of those and other sugars for your fuel source rather than the pesky fat stores." 

3. You repeat the same cardio routine 
"The body is a master of minimizing caloric expenditure," says Schersten, "and a long, evenly paced run is easy for it to adapt to." When you first begin a cardio regime, your body burns more calories and you see progress more quickly. But if you don't continually challenge yourself with new moves, your workout turns into weight maintenance instead of weight loss. "Mix it up with some intervals or tempo runs on hills to see continued results," he recommends. 

4. You don't challenge your muscles 
To get the most of your workouts, make sure the strength-training exercises you do target and overload muscles to the point of fatigue. "Go toward that burning, uncomfortable feeling in your muscles. That's how you'll get the results you want to achieve," says Tanya Becker, co-founder of Physique 57 and co-author of The Physique 57 Solution. Interval overload training produces maximum results in minimal time. 

Related: Low-Impact Exercises That Anyone Can Do

5. You use the wrong weights 
Despite all the back-and-forth discussions on heavy versus light weights, keep the weights on the lighter side if you want to trim down, says Kirsch. "Women often use weights that are too heavy. I like to stay in the 3 to 15-pound range. If you're more fitness-experienced, use weights in the 8 to 10-pound range. If you're a beginner, start in the 3-pound range." 

6. You sacrifice good form 
Bad form not only puts you at risk for injury, but it also prevents you from maximizing your workouts, says Becker. "Having good form will allow you to get deeper in the positions and help your body transform fast." If you're not sure how to do a move, ask a trainer. 

7. You perform exercises that don't work for your body type 
Just because the woman next to you is doing traditional squats, that doesn't make them right for you. "The most common mistake when women go into the gym is to watch someone else do an exercise and start doing the same one," says Kirsch. "When training intelligently, 'one size doesn't fit all.' There are exercises and weights appropriate for some body types, ages, and overall objectives and not for others," he says. Consult a trainer to develop a routine that's right for you. Some gyms even offer complimentary sessions when you join. 

8. You "waist" too much time working your core 
You don't need to do an endless amount of crunches to whittle your middle. Your best bet is to expend that energy on exercises that burn more calories. "If you're doing free weights, your core is getting worked too, because you are holding your body upright through the exercises," says Schersten. "You can burn a lot more calories targeting large muscle groups rather than smaller ones, so stick to squats and skip all those sit-ups." 

9. You fail to push yourself hard enough 
If you're leisurely reading a magazine while you're on the elliptical, chances are you're wasting your time, says Kirsch. Your workout should be uncomfortable - but not painful. A good way to gauge effort? Holding a conversation should be a challenge. If it's not, push yourself harder. 

Related: Find More Time to Exercise 

10. You don't fuel properly when you leave the gym 
It's just as important to replenish your body with proper nutrients after your workout, says Becker. "Eating processed foods will prevent you from losing weight and shedding fat. Drink plenty of water and fill up on fresh fruit and veggies." Kirsch recommends a shake that contains carbs, protein, and amino acids. Remember, your results are highly contingent on what you do when you leave the gym. Smart eating habits and healthy lifestyle choices will help you achieve the results you want. 

-By Kim Peiffer 

Ref:  http://sg.entertainment.yahoo.com/blogs/healthy-living/10-reasons-youre-not-getting-slim-gym-152100658.html

Could this be the ultimate secret to flat abs?

Researchers have found a way to get rid of belly pudge and increase lean muscle. We're psyched about the results, especially considering they don't include the words "do crunches" or "stop eating a certain kind of food." No, the authors of the study say that if you're looking to slim down around your middle, you should eat more protein in the form of dairy products since that was found to lead to overall weight loss and abdominal weight loss in women.

The study, which was published in the September issue of the Journal of Nutrition, compared three groups of overweight women. One group ate a low amount of dairy food, one at a medium amount, and the third ate a high amount. Their exercise routines were identical. At the end of the four-month testing period, the women who were on a higher-protein, higher-dairy diet "experienced greater whole-body fat and abdomen fat losses, greater lean mass gains and greater increases in strength", according to a write-up on EurekAlert.org. More specifically, those who consumed a lot of dairy lost twice as much belly fat as the others. 

These women had a "major change in body composition," explained Andrea Josse, lead author. "The preservation or even gain of muscle is very important for maintaining metabolic rate and preventing weight regain, which can be [a] major problem for many seeking to lose weight."

Related: 7 ways to have a successful morning before you get to work

The women in the other two groups also lost some weight (thanks to the exercise plan all the participants were on), but some of that downtick on the scale was due to a loss of muscle tissue. And the researchers said it's for this exact reason that a dietary success shouldn't be based on weight alone.

Related: How to score sexy, toned legs

Oh, and this doesn't give you free rein to start eating ice cream for breakfast, lunch, and dinner. Sure, it's high in dairy, but the calories and fat content will counteract the belly fat-blasting power of milk products. Instead, up your dairy intake by adding low-fat or non-fat milk or yogurt to your diet. OK fine, and ice cream on occasion. 

Ref:  http://sg.sports.yahoo.com/news/could-this-be-the-ultimate-secret-to-flat-abs--055830649.html

The 7-day body makeover plan

Day 1 – Today you MUST set some goals

Even the lovely Beyoncé couldn’t achieve her svelte figure if she didn’t set some realistic goals. You might have read that you need to set some solid targets if you want to lose weight in the past, but have you actually ever set some? Most people skip this stage of losing weight and never manage to stick to their diets as a result.

If you haven’t set a goal you have to start this body makeover plan by setting at least one, or we won’t let you move on to Day 2. So, think about what you want to achieve. Do you want to lose 2.2kg, 3.3kg, 22kg? Do you want to be able to run a mile in eight minutes? Do you want to drop a dress size?

Once you have chosen a goal it’s time to get creative. Create a chart where you can monitor your progress visibly on a week-by-week basis. You should also set smaller goals that help you work towards achieving your main goal and add these to the chart. Setting up a rewards system is also good. For example, with every mini goal met treat yourself to a new book, a trip to the cinema or a new piece of kit.

Day 2 – Today you should address your diet

The last thing you should do is cut your kilojoules drastically. If you do your metabolism will slow down and you will also lose muscle mass. This means that once you return to eating normally again you will not burn off as many kilojoules as you used to and you may gain weight.

So, how much should you be eating?

There is not an exact number of kilojoules you should be consuming if you want to lose weight because everyone requires different amounts. However, the general proportion of kilojoules that should be provided by each of the major nutrients stays roughly the same for most people, as follows:

• 20 to 30 per cent fat
• 50 to 65 per cent carbohydrate
• 12 to 17 per cent protein

However, according to research done in 2000, when you are dieting and trying to lose fat you should adapt these amounts to the following:

• 20 to 25 per cent fat intake
• 50 to 60 per cent carbohydrate intake
• Remainder from protein (usually meaning protein intake will be a little higher)

Put this into practice

To cut your fat intake by roughly five per cent, limit the amount of fat-heavy sauces and processed meats you eat. Don’t cut out healthy dairy products though. It is thought that calcium can promote weight loss. To ensure you eat enough protein eat lean meat, eggs, fish and nuts, and eat wholegrain foods like brown rice and wheat bread to get your daily fix of carbohydrates.

Day 3 – Today you need to overhaul your exercise regime

Sweating it out on a treadmill every evening isn’t much fun and it’s also not the best way to makeover your body. Rest is the key ingredient in any training program and you need to let your body recover after a training session. Ideally you should have at least one rest day following each workout to facilitate recovery and to avoid fatigue and boredom. 

To make sure you have the best exercise regime for you, create your own training plan so that you can schedule your sessions around your busy week. Aim to do around four sessions per week, doing a mix of cardio and weight training exercises.  Finding something you love to do is the key to success when it comes to exercise. Try new sports, such as rock climbing, skipping or roller derby, attend some fitness classes and experiment with your exercise regime. Trust us, you’ll reap the benefits if you try a few new things, even if you consider yourself to be an exercise pro.

Day 4 – Today you need to beautify your body 

No makeover plan would be complete without a beauty section because no matter how toned your body becomes and no mater how much weight you shed, if you don’t give your body a little TLC you will never feel body-confident.

Cellulite affects many women (as many as 80 per cent). Although it’s difficult to completely rid skin of that orange-peel look, you can help reduce the appearance of cellulite. You can body brush, drink more water and eat foods containing essential fatty acids, such as flaxseed oil and oily fish, to banish cellulite from your body.

Another tip that can help you to feel body-beautiful is to tackle any spots or acne you have. Applying an ice cube to a spot can help reduce the swelling and redness of the odd annoying spot, but if you suffer from acne research suggests that spearmint tea could reduce acne and hormone imbalances in women and might help you reduce the amount of spots you have.

Today you should target certain areas of your body, whether it’s your skin or your hair, that you want to improve and that will help you feel beautiful in your birthday suit.

Day 5 – Today you need to learn how to improve your posture

Poor posture can lead to health problems and can make you look less attractive. If you think you might be a sloucher, regularly realign your spine with this simple exercise. Stand with your back against a wall, keep your feet flat and tuck in your chin. Then walk away from the wall and see how long you can maintain this posture for. 

You can help to improve your posture through exercises too. Strengthening your thigh muscles and your abdominal muscles will help you to maintain a good posture throughout the day and doing activities like Pilates and yoga can help you to stand up correctly and stop slouching. 

Day 6 – Today you need to find ways to enjoy your body makeover plan

You know that if you enjoy doing something you are far more likely to dedicate time to it. Finding a way to enjoy your new body makeover plan is therefore essential if you want to maintain the positive changes you introduce into your life.

How you enjoy your makeover plan is down to who you are. If you love music then create lots of great playlists to accompany your exercise sessions, or if you love a gossip find a makeover buddy who also wants to change the way they look and who can follow the plan alongside you. If you’re a creative soul starting a blog might help you get the most out of your plan. 

Adjusting your plan to fit you and finding enjoyment in it is the best way to achieve your goals.

Day 7 – Today you need to pull everything together

Your week of learning about how you can makeover your body should now be over and it’s time to think about ways you can incorporate all of the elements you have learned into a structured plan. 

You need to think about your diet and your exercise, your beauty regime and your posture. If you feel a little lost remember that before you begin you must set a goal. Your makeover plan should be a lot easier to create once you have something to aim towards. Good luck! 

Ref:  http://sg.news.yahoo.com/7-day-body-makeover-plan-091109714.html

Bye, Bye, Belly: Lose that Pooch on Your Next Run

You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with including these foods that fight fat in your diet, here are some ways to burn that pooch away while you are out on a run.

• Switch up your pace: Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery.
• Go a little longer: Unfortunately you can't spot treat when it comes to weight loss, which is one reason why solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!
• High knees: You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees. Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.
• Try this killer treadmill move: Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shredmill move in action here!

Ref:  http://sg.sports.yahoo.com/blogs/healthy-living/bye-bye-belly-lose-pooch-next-run-222400418.html