Quick tricks to help reduce calories.
1. Linger in the dairy aisle.
Women burned more fat and calories when they ate 1,000 to 1,400 milligrams of calcium per day, according to findings published in the American Journal of Clinical Nutrition. That’s three to four servings of dairy.
2. Break a sweat in bursts.
Doing two 30-minute workouts with 20 minutes of rest in between burns more fat than exercising for a continuous 60 minutes, suggests research in the Journal of Applied Physiology.
3. Eat more meat ... and eggs and beans.
People who got 40 percent of their daily calories from protein lost significantly more body fat than those whose diets had only 15 percent protein, even though they consumed the same number of calories, a Skidmore College study found.
4. Get your kicks.
Playing soccer two or three times a week yielded greater fat loss and muscle gain than jogging, according to a study from the University of Copenhagen. And the more muscle you have, the more fat you’ll burn.
5. Start hard, finish easy.
Cyclists who ramped up the intensity during the first half of their workout and slowed down during the second half torched about 23 percent more fat than those who moved from low to high intensity, research from the College of New Jersey found.
6. Swig Java.
The caffeine in about two cups of coffee boosts your metabolism for at least an hour-and-a-half afterward, according to Skid- more College research. If you add sugar or cream to it, you’ll blunt the effect, so drink it study author Paul J. Arciero says.
7. Interval Train.
Women who did 20 minutes of intervals on a bike torched three times as much fat as those who stayed at one pace for 40 minutes, according to a study from the University of New South Wales.
8. Walk with Nordic poles.
You’ll increase your calorie-burn by 20 percent—plus, it’ll feel less taxing, according to the Cooper Institute in Dallas. Visit www.Health.com nordic for tips on proper form.
9. Start with whole grain.
Athletes who down whole-grain cereal first thing in the morning burn more fat during the day and during exercise than those who eat more-quickly-digested fare, like a bagel, British researchers say.
10. Crank it up.
Vigorous aerobic exercise for 40 minutes makes your body burn calories at a higher rate for nearly a full day afterward, one study from the University of Alabama at Birmingham found.
11. Go casual.
When study volunteers wore jeans for the day, they walked 491 more steps (about an 8 percent increase) than when they wore normal work attire, resulting in more calories spent, according to research from the University of Wisconsin, La Crosse.
12. Don’t hang on for dear life.
If you cling to the handrails of your stepper or elliptical, you put less stress on your larger, more powerful lower- body muscles—and burn fewer calories, says Stephen Cabral, a personal trainer and weight-loss coach in Boston. If needed, grip loosely for balance only.
13. Pump iron.
Resistance training increases your resting metabolic rate by about 7 percent, so you’ll burn more calories throughout the day, even while sitting on your duff, according to Tufts University researchers, Aim for 30 minutes, three times a week.
14. Two words: circuit train.
Instead of resting for 60 seconds between weight-lifting sets, move straight from one exercise to another to keep your heart rate up and maximize calorie burn, says Wayne Westcott, author of Get Stronger, Feel Younger.
Health.Com Jan 2009