5 ways to spend more calories without exercise
Health / / December 19, 2019
1. Maintain a low temperature in the room
Try to maintain a cool temperature in the room, especially during sleep, and more to be outdoors. Cold increases the amount of brown fat - fatty tissue species that spends the energy to heat the body. scientists have found outBrown and beige fat in humans: thermogenic adipocytes that control energy and glucose homeostasisThat adults 50-100 grams of brown fat increase the energy costs of 150-300 kcal per day.
StudyBrown adipose tissue improves whole-body glucose homeostasis and insulin sensitivity in humans 2014 showed that in the presence of brown fat for a long stay (5-8 hours) in a cold room significantly increases power consumption, accelerates the utilization of glucose throughout the body and increases sensitivity insulin.
A studyCool Temperature Alters Human Fat and Metabolism Objectives Francesco (Dr. Francesco S. Celi) Paul and Lee (Dr. Paul Lee) found that a regular sleep in a cold room (19 ° C) for a month increases the volume of the brown fat cells of 42%, and their metabolic activity - 10%. In addition, study participants increased sensitivity to glucose and increased leptin (a hormone appetite suppressant) and adiponectin (increases insulin sensitivity, has anti-inflammatory and antiatherogenic effects).
2. Most often sit on the floor
If you watch TV on the floor, not on a soft sofa or chair more muscle strains, just to keep the body in a certain position. Also, more energy is spent on it to sit on the floor and stand with him.
In addition to the expenditure of calories sitting on the floor improves flexibility, muscle tone and posture.
Our body is adapted to perform a full squat, and modern man all day performing his only half of the range. As a result, we gradually lose the flexibility and mobility of joints.
Returning full range of motion, you will improve your posture, support the flexibility of muscles and tendons, and even prolong life. StudyAbility to sit and rise from the floor as a predictor of all-cause mortality Brazilian scientists in 2012 showed that the inability to sit on the floor and get out of it without the help of hands increases the risk of death in the elderly.
Sitting on the floor, you can watch TV or play video games, talk on the phone, read books, snack or even dinner: the forced movement of the body during a meal will improve digestion.
3. chew the cud
James Levin (James Levine) and Paulette Bokol (Paulette Baukol) from the Mayo Clinic foundThe Energy Expended in Chewing GumChewing gum increases the power consumption by 11 kcal per hour.
Furthermore, chewing gum helps to consume fewer calories and still feel more energetic. Kathleen Melanson (Kathleen Melanson), Professor of Nutrition in the University of Rhode Island, studiedChewing Gum Can Reduce Calorie Intake, Increase Energy Expenditure, Nutritionist Finds the impact of chewing gum without sugar on weight control. When study participants chewed gum for an hour in the morning (three 20-minute intervals), they consumed 67 fewer calories at lunch and did not compensate them for the day.
In assessing their condition, the participants stated that they feel a surge of energy and less hungry after chewing gum.
The researchers suggested that the very process of chewing stimulates nerves in the masticatory muscles that send signals to the appetite in the brain areas associated with satiety. This explains why the subjects were less hungry.
4. Walk under the dynamic music
StudyEffects of rhythmical and extra-rhythmical qualities of music on heart rate during stationary bike activities Italian scientists in 2016 found that when listening to energetic music increases the heart rate faster.
One group of participants on the exercise bike pedaled by music with a tempo 150-170 BPM, the other - rhythmic music with a high BPM, and the third - even without music. As a result, the group trains under vigorous music quickly reaches aerobic zone (50-60% of the maximum frequency heart rate), and after reaching a threshold of 75% of the maximum heart rate rhythmic music helped them maintain the pace and accelerate.
If you do not arrange themselves cardio, simply go to rhythmic music, for example, to work or to the store. So you'll move faster and spend more calories.
5. Receive new knowledge
At rest the brain consumesEach Organ Has a Unique Metabolic Profile about 420 kcal per day and utilizes approximately 60% of the glucose in the body. A increases even more during the active mental activity calorie intake.
Several British experimentsWATCH: Here's How Thinking Hard CAN Make You Burn Calories We have shown that the solution of complex problems increases glucose uptake. During the experiment, one group to perform simple actions such as repeated pressing of the button, and the other to solve mathematical problems. Participants solving complex examples, the glucose level fell. This means that in the process they have spent more calories.
StudyA metabolic measure of mental effort 2004 showed that the glucose level changes in response to the execution Stroop testRequiring high concentration. In addition, scientists noticed a relationship between glucose levels and accurate responses. Thus, the more concentrated the person, the more energy it consumes brain.
To spend more calories during mental activity, the job should be challenging and interesting. The only way you can maintain a high degree of concentration.
The good news is that the more you train your brain, the more calories it consumes. In the study,Evaluation of a "mental effort" hypothesis for correlations between cortical metabolism and intelligence Gerald Larson (Gerald E. Larson) found that the higher human intelligence, the greater the glucose consumption of the brain cortex during operation.
However, it should be noted that no mental activity can not be compared with exercise and simple home training It burns more calories than most complex mathematical example.
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