Tag Archives: burn calories

Burn Fat Without the Gym

We understand that weight loss involves eating healthy and daily physical activity but sometimes we just do not have time for the gym. Thanksgiving is over so it is time to get back on track with our diet and exercise plans. Today I will go over some great ways to burn fat without stepping foot in a gym.

Burn Fat at Home

You can still burn fat without the gym with great workouts backed by research. Photo by BodyBuilding.com

Start the Day with Exercise

Eating breakfast first is usually a routine for me but according to a 2013 study in the British Journal of Nutrtition, exercising first thing in the morning can help you lose 20 percent more fat than working out after breakfast. You can try this HIIT workout that includes lunges and squat jumps. It only takes 10 minutes and it can be done right in your living room.

High-Intensity Workouts

If you normally exercise for 30 minutes, try only a third of  that, but go hard! According to Jordan Metzl, MD, author of Dr. Jordan Metzl’s Workout Prescription, an intense 10 minutes boosts your metabolism and equals about 30 minutes at a moderate intensity. Since I like running, I can run for about 3 minutes and burn 200 more calories over the rest of the day, says a 2013 study from Colorado State University.

Get More Sleep

If you are trying to maintain your weight this season, know this: Research from the University of Chicago discovered that dieters lost 55 percent less fat when they slept for 5 1/2 hours rather than sleeping for 8 1/2 hours. To fall asleep faster avoid eating, bright screens and beer a couple hours before bed. Foods that do help you fall asleep faster are bananas, jasmine rice and cherries.

Take a Walk

Walking around the block for about 15 minutes will burn three times as much calories as opposed to sitting down for the same amount of time, says a new study in the Journal of Physical Activity and Health. Also, walking after a big holiday dinner will help aid digestion.

Laugh off the Calories

This season is full of joy and fun so go ahead and laugh it up with family. Did you know that laughing for 10 or 15 minutes can burn as much as 40 calories? Picture going through the entire day with laughter while the calories slowly disappear.

The holidays are here and we still have weight loss goals to accomplish. If you find yourself with no time for the gym, these great fat loss tips will help you continue to burn fat will at home.

Source: Leicht., L “12 Ways to Burn Fat Without Setting Foot in the Gym” www.health.com

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

High Intensity Workouts Better for Lowering Blood Sugar

Cardio exercise, such as biking or running, is understood to be the key to weight loss but what about high-intensity workouts? According to a new study published in the Annals of Internal Medicine, cardiovascular workouts with high-intensity may be better for your heart in lowering blood sugar and fat loss, than lower intensity workouts (Ross R, Hudson R, Stotz PJ, Lam M. 2015).

High-Intensity Workouts Better for Weight Loss

High-intensity workouts like running or boxing have been shown to help lower blood sugar levels. Photo by Sante Fe Spa

Boxing and running are my favorite cardio exercises so I often engage in high-intensity exercises when I have time after class. Researchers studied 300 abdominally obese adults to determine the separate effects of exercise amounts and intensity on glucose tolerance. Individuals were selected to perform either long, lower intensity workouts or short, high intensity workouts five times per week. They were instructed to eat a healthy diet but did not reduce caloric intake.

After 6 months, all individuals had identical reductions in waistline, but only participants in the high intensity workout group obtained reduction in 2-hour glucose levels. This means by adding more intensity to your daily weight loss routine, you can significantly lower your blood sugar levels. This is a great female fat loss tip that’s easy to implement by adding weights that gives you a more challenging workout. Men like me can add dumbbells or weights on our body suits for higher intensity.

According to Robert Ross, a researcher at Queen’s University in Kingston, Ontario, “Higher intensity can be achieved simply by increasing the incline while walking on a treadmill or walking at a brisker pace,” Ross says. Anyone can add high intensity to their workouts and those small changes do improve your strength over time if you stay consistent.

Although high intensity exercises may have some special health benefits, this study showed that any physical activity is better than none. Individuals who exercised lost 5-6% of their body weight. I agree that health organizations should consider intensity as well, instead of issuing guidelines on the time spent while exercising for fat loss.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor. Internet Marketer

Source: Ross R, Hudson R, Stotz PJ, Lam M. Effects of Exercise Amount and Intensity on Abdominal Obesity and Glucose Tolerance in Obese Adults: A Randomized Trial. Ann Intern Med. 2015;162:325-334. doi:10.7326/M14-1189

Chili Peppers May Induce Weight Loss

If you love chili peppers as a spice, it may help you lose weight as well. According to researchers at the University of Wyoming, adding capsaicin from chili peppers can help induce weight loss in mice on a high-fat diet (Biophysical Society 2015).

Chili Peppers - Weight Loss

Chili peppers contain capsaicin, a chief component that stimulates fat-burning to help you lose weight. Photo: Clipart

With nearly one-third of the world’s population being obese or overweight (World Health Organization), obesity has been a major concern for all researchers across the world. We understand that diet and exercise is the key to weight loss but new alternative discoveries seem to appear every day.

Following a restricted diet and eliminating fatty foods is tough for anyone seeking to lose weight but researchers at the University of Wyoming discovered promise in the potential of capsaicin. They found that this ingredient in chili peppers may fight obesity by stimulating energy-burning and converting white fat to brown fat. This study will be presented at the Biophysical Society’s 59th annual meeting this week.

“In our bodies, white fat cells store energy and brown fat cells serve as thermogenic (heat produced by burning fat) machinery to burn stored fat. Eating calorie-rich food and a lack of physical activity cause an imbalance in metabolism that leads to obesity”, explains Vivek Krishnan, a graduate student working in Baskaran Thyagarajan’s laboratory at the University of Wyoming’s School of Pharmacy. This basically means that brown fat cells are better because they have fat burning capabilities that help burn calories.

Researchers found that high-fat-diet obesity and dietary capsaicin –0.01 percent of capsaicin in the total high fat diet—prevented high-fat-diet induced weight gain with wild mice, but not in mice that genetically lacked transient receptor potential vanilloid 1 (TRPV1).

I agree with the idea that creating a natural dietary supplement to fight obesity can be simply advanced to human clinical studies. I enjoy chili peppers to add spice to my foods and if it helps burn fat as well, I will be sure to add more to my diet plan.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marketer

Source: “What’s next in Diets: Chili Peppers?” 8 February 2015 Biophysical Society

Lose Belly Fat With These Fat-Burning Foods

Losing belly fat and maintaining a flat stomach has always been a goal of mine so I took diet and exercise seriously. Consuming the proper fat-burning foods is important and David Zinczenko, best-selling co-author of the popular “Eat This, Not That!” series, has published a new book “Zero Belly Diet” in which I will discuss those belly fat-burning foods in this article today.

Fat-Burning Foods

Lose belly fat with these fat-burning foods and live a longer, healthier life.

Zinczenko created “Zero Belly” which aimed to reduce inflammation, stop bloating and shut down fat-storage genes (Zinczenko 2015). Belly fat is medically defined as “visceral fat”, which surrounds our guts and organs, pushing out our tummies. This type of fat is directly related to major health diseases such as type 2 diabetes, stroke, cancer, heart disease, liver disease and even Alzheimer’s.

According to Zinczenko, Zero Belly is based on the breakthrough science of “nutritional genetics,” which is the study of how specific foods trigger our fat genes to shut off or on. When Zinczenko put together a panel to test out the Zero Belly program, the average person lost 4 inches off their waist in just 6 weeks. This is quite interesting to me because those individuals lost weight fast without calorie counting or deprivation. The key was to develop a scientifically proven eating program that focuses on your fat genes. The Zero Belly program works in these 3 ways:

First, it reduces bloating by helping you slow down on extra salt, artificial sweeteners and dairy products. Next, it heals your gut by feeding the “good” microbes in your stomach. A balanced diet will decrease inflammation and help to shut off your fat genes. Last, it increases your metabolism with health fats, good dietary fiber and lean protein.

Lose belly fat with these 9 fat-burning foods:

Lean meat has been shown to maintain a high metabolism. These meats include lean beef, skinless chicken breast or white turkey.

Lean Meat Fat-Burner

Lean meats contain adequate protein which is essential for maintaining muscle mass. Clipart photo

Eggs contain a nutrient known as choline and researchers believe it shuts off the genes for visceral fat gain.

Beans, rice, oats and other dietary fiber can help the bacteria in your gut shut off genes for diabetes. I love oatmeal for breakfast and it’s a great way to begin your day plus satisfy your sweet tooth if you add sugar to it.

Red fruit such as apples are one of my favorite foods to eat. The darker the color, the more powerful they are at helping shut off obesity genes.

Olive oil and other healthy fats will help stop hunger cravings for up to four hours. I usually eat a high-protein diet in the mornings to keep my feeling full and curb my appetite throughout the evening.

Olive Oil Benefits

Olive oil has been shown to reduce the risk of high blood pressure, stroke, high cholesterol and even cancer. Clipart photo

Extra plant protein can be discovered in nuts and seeds like almonds, sunflower seeds or pecans and split peas or soy. I also like to add a plant-based protein powder mix to my fruit smoothies before and during my workouts.

The flavors and spices you like such as cinnamon, dark chocolate and even ginger can decrease inflammation and fight your fat genes.

Zero belly drinks”, drinks that are specifically plant-based smoothies that contain protein, fiber, healthy fat and resveratrol. You will find resveratrol in quantities in peanut butter, dark chocolate and red fruits which are all my daily favorites.

Green tea, bright vegetables, and leafy greens have been shown to decrease inflammation and help shut off fat-storage genes. I personally love bright, colorful vegetables because they add color and crunch to my meal plan.

Green Tea Benefits

Green tea contains catechins, which are antioxidants that fight and may even prevent cell damage. Clipart photo

You can include these 9 fat-burning foods along with daily physical activity help yourself lose belly fat today!

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marker

Source: Zinczenko, D. “Nine foods to help you beat fat” 7 January 2015 CNN.com

Prevent Weight Gain With Inulin Propionate Ingredient

Researchers at Imperial College and the University of Glasgow discovered that this newly-developed ingredient is effective at preventing weight gain and fat loss in obese individuals. This ingredient contains propionate, which stimulates the gut to release hormones that act on the brain to stop hunger (Wong 2014). Now, individuals who are struggling to lose weight can take advantage of this new ingredient by feeling fuller longer and reducing calories.

Prevent Weight Gain - Fiber

Prevent weight gain with inulin-propionate ingredient, a dietary fiber. ClipArt photo

Propionate is naturally produced when dietary fiber is fermented by microbes in the belly, but the new ingredient, called inulin-propionate Este (IPE), provides much bigger quantities of propionate than individuals can consume with a normal diet (Wong 2014). With these larger amounts of produced propionate, people can reduce hunger because this ingredient acts as an appetite suppressant to make you feel fuller.

To begin with, twenty individuals were given either inulin or IPE, a dietary fiber, and were allowed to eat as much as they wanted from a buffet. How does that sound, being able to eat all you can eat? The volunteers who were given IPE ate 14% less on average, and had higher concentrations of appetite-reducing hormones in their blood (Wong 2014). This means that if you were to take a dose of IPE and eat at a buffet, your appetite or the amount of food you eat can be reduced by 14 percent. This is a great ingredient that can help you feel fuller longer and lose weight by staying away from the buffet line.

Next, sixty overweight individuals participated in a 24-week study in which half were issued IPE as a powder to add to their food and the other half given inulin. One out of 25 participants issued IPE who finished the study gained more than 3 percent of their body weight, compared to 6 out of 24 given inulin (Wong 2014). Surprisingly, none of the IPE group members gained more than 5% of their body weight, compared with 4 in the inulin group. Also, the IPE group had less fat in their abdomens and livers compared with the inulin group after 24 weeks.

 Lose Weight With Dietary Fibers

Feel fuller with inulin-propionate that acts an appetite suppressant to help you burn calories. ClipArt photo

Professor Gary Frost, who led the study at the Department of Medicine at Imperial College London, said “Molecules like propionate stimulate the release of gut hormones that control appetite, but you must eat huge quantities of fiber to accomplish a strong effect.” Frost says that this small, proof-of-principle study demonstrates encouraging signs that supplementing one’s diet with the ingredient they’ve developed prevents weight gain in overweight individuals (Wong 2014). “You need to eat it regularly to have an effect. We’re exploring what kinds of foods it could be added to, but something like bread or fruit smoothies might work well” says Frost.

To say the least, this newly-developed ingredient (IPE), can be a real breakthrough for weight loss if combined with daily physical activity. This is new inulin-propionate may be all you need when it comes to an appetite suppressant and an effective tool to burn calories fast for weight loss. If you are new to losing weight you should consult your doctor or physician before making any unusual physical or diet changes. My goal is to help all men and women lose weight and improve their health so hopefully this new inulin-propionate (IPE) ingredient developed by scientists is really effective in reducing your hunger and preventing weight gain.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor and Internet Marketer

Source: Wong, S. “Scientists create food ingredient that will make you feel fuller” 10 December 2014 Imperial College London

Lose Weight With Time-Restricted Diets

Losing weight without counting your calories may seem unusual, but according to researchers at Salk Institute, a simple 12-hour eating period could be the key to weight loss. Snacking during bedtime has become a bad habit for many of us and it seems that burning calories continues to be a struggle. The results of this new study by researchers at the Salk Institute published in Cell Metabolism, suggests that it’s not only what we consume but when we eat it that matters the most (Salk Institute 2014).

Lose Weight

Lose weight with a time-restricted diet. Clip Art photo

Back in 2012, Satchidananda Panda, a Salk associate professor, demonstrated that mice which were fed a high-fat diet, but granted access to that diet for just 8 hours per day, were healthier and smaller than mice given access to the exact same food for the entire day, although the two groups consumed the same amount of calories. This new study demonstrates that the benefits of time limitation is shockingly more important than initially thought and can reverse diabetes and obesity (Salk Institute 2014).

In these days, most of the advice about how to lose weight involves nutrition or changing your diet. But what if you don’t have access to a healthy diet? Panda and his researchers sought out to find how forgiving time-restricted feeding was so he and his group subjected approximately 400 mice to a variety of diets and lengths of time restrictions (Salk Institute 2014). They discovered that the benefits of time-restricted feeding showed up regardless of the weight of the mouse, type of diet and length of the time restriction. The mice were given time limitations of 9 to 12 hours-and ate the same amount of daily calories as their unrestricted counterparts- gained less weight than the controlled subjects regardless of whether their diets were high in fat (Salk Institute).

This study basically shows that you can consume a high fat diet as long as you limit yourself to when you eat and still lose weight. Time-restriction seems to be the key in this study because the amount of calories and the type of diet didn’t make any difference. I believe that when you give your body time to disgust and break down the food, it has a positive effect on your metabolism which in turn helps you burn more calories. Eating a high fat diet between a 9 to 12-hour-window doesn’t seem difficult at all because many of us are busy working long hours to begin with.

High-Fat Diets - Time-Restriction

You can still lose weight if you consume a high-fat diet within a 9 or 12 hour window. Image by © Royalty

Researchers issued some of the time-limited mice a short period of relief on weekends, allowing them free access to high-fat diets for these two days. These mice had less fat mass and gained less weight than the ones allowed a freely available, high-fat meal the entire time. Furthermore, the mice that were fed freely just on weekends appeared much similar as the mice given access to food 9 or 12 hours a day for 7 days a week, meaning that the diet can withstand some temporary interruptions (Salk Institute). The most shocking fact is that it doesn’t matter what the diet is or what period of the week it is because it worked on the weekends as well.

One of the most important facts is that the mice that were already obese by eating a freely available high-fat diet, lost weight by 5 percent within a few days, when researchers restricted their food access to a 9-hour window. Eating this way stopped the mice from gaining more weight (by nearly 25% by the end of a 38-week study) compared to the group kept on the freely available high-fat diet. This study by Panda and his researchers is a great set-up experiment for future research on the causes of diabetes, says Panda. The next step is to investigate the effects of time-restricted diets in humans. Until next time, take care and God bless!

Source: Salk Institute www.salk.edu “Another case against the midnight snack” 2 December 2014
Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor and Internet Marketer