Boost the burn
Looking to get in shape for a healthier summer? JAMES MOORE highlights simple ways to help you increase your metabolism
WALK THIS WAY: Varying your speed while you walk increases calorie burn by boosting your metabolic rate by 20%, according to researchers from Ohio State University.
Other US scientists found doing 12 minutes of silly walks could burn an extra 100 calories, while a study in the journal Eating Behaviours said those who chewed gum while walking went faster and burned more calories.
JOG ON:
Running uphill can burn up to 250 calories more per hour than on the flat – that’s as much as in a chocolate bar.
Going for a jog outside also burns more calories than going at the same speed on a treadmill indoors, due to wind resistance.
Scientists also learned that having a coffee before you head out can raise the impact of your workout, due to caffeine’s fat-burning properties.
CAN’T BE BEAT: If traditional workouts seem a bit dull, then head out nightclubbing. A study from the University of Brighton found dancing can actually burn more calories in a typical session than running, cycling or swimming.
CHORE BLIMEY: If you want a home workout, clean up by giving the kitchen a scrub. A US study found you could burn 276 calories over 50 minutes – the same as in a pint – by attacking those work tops and the oven, compared to just 173 for the bathroom and 154 for the bedroom.
CLOCKING ON: The time of day you decide to head to the gym could impact on your health.
Scientists in Sweden and Denmark found genes responsible for boosting metabolism were more active in the late morning.
BREKKIE LIKE A KING: Having a big breakfast rather than a large dinner could double the number of calories your system works off, according to researchers at Lubeck University in northern Germany, who identified that filling up in the morning boosts a metabolism process known as diet-induced thermogenesis.
STAND FOR IT: Workers can help burn off 54 extra calories a day by standing rather than sitting, a study published in the European Journal of Preventive Cardiology found. It might not sound like a lot, but this could lead to half a stone of weight loss over a year.
WATCH AND BURN: Choosing scary or funny things to watch on the box could increase the number of calories you’re using. A University of Westminster study found watching a scary movie could help you burn 184 calories, equivalent to a packet of crisps. Other research suggests watching comedies could help burn 120 calories an hour, as much as in a glass of wine.
HERE’S THE SNOOZE: Cool it at night. Turn down the thermostat in your home and wear less between the sheets. If your bedroom is slightly colder your body will have to work harder to stay warm, burning more calories while you kip.
SPLASHING EFFECT: Have a bath rather than a shower. Experts at Loughborough University found it could help burn 140 calories, as much as a 30-minute walk. Singing while soaking could help you burn an extra 40 as well.
BEDDER POSITION: Ramp up the calories you burn while having sex. Research by 24/7 Fitness identified that more strenuous sexual positions could help you use more energy.
Top calorie burner in their study was the standing position at 343 calories – working off the same number of calories as contained in a large sausage roll.