25 Ways to Burn Calories (No Diet!) –

1. sleep tight
Staying up all night stimulates the production of ghrelin – a hormone that increases hunger and fat stores. A survey by the University of Chicago, in the United States, revealed that to sleep little brings another harm: it reduces the rate of metabolism. “When you sleep badly, the body understands that it needs to save energy”, says nutritionist Márcia Curzio, from Rio de Janeiro.

2. Turbine the muscles
The more lean mass you have in your body, the more calories you burn to maintain it. According to nutrologist Durval Ribas Filho, president of the Brazilian Association of Nutrology (Abran), muscles consume up to 30% more calories than adipose tissue. It makes the metabolism smart. And you leaner and more defined.

3. Invest in a protein breakfast
Everyone knows that this meal is important to wake up the metabolism. A study published in the renowned American journal The Journal of Obesity not only confirmed this effect, but also showed that the presence of protein (egg, cheese, milk) at breakfast accelerates the burning of calories more. And it even reduces the size of the hunger along the day.

4. Chew gum
Without sugar, Of course. And when you’re tempted to eat a sweet out of turn. The gum also prevents you from nibbling while cooking. Also, chewing consumes between 10 to 15 calories in half an hour. But avoid keeping the gum in your mouth for too long, especially if you have a sensitive stomach.

5. Drink more water
She loses weight directly and indirectly. Let’s go to the first, recently proven by a study by the Oakland Research Institute in California. Drinking water before meals stimulates the satiety center. This mechanism represents an economy in the consumption of calories: between 70 and 90 per day. Water also participates in chemical reactions that lead to Fat Burning and the elimination of sodium, responsible for liquid retention.

6. Move
Get up from the chair more often, use the stairs instead of the elevator… “Performed frequently, these activities make you spend 300 to 500 more calories per day”, says personal trainer Rodrigo de Freitas, from Academia Competition, in São Paulo.

7. Go to the kitchen
Washing and peeling food stimulates the feeling of satiety. So when you prepare your own food, you tend to eat less. Another advantage: “Cooking calories“, completes Fernanda Pisciolaro, nutritionist from the Brazilian Association for the Study of Obesity and Metabolic Syndrome (Abeso).

8. Talk and walk
Whenever you speak to cell phone, walk. Calorie burn can be minimal. But it’s better than standing still and not spending anything.

9. Cut the sugar
It does not offer any nutrients and has 4 calories in 1 gram. I mean, it just sucks. Worse: as soon as it is consumed, it makes the body produce a lot of insulin. “This hormone favors the stock of fat and stimulates the appetite”, explains Cláudia Cozer, an endocrinologist from São Paulo.

10. Consume salmon
for being rich in Omega 3, it helps reduce anxiety. What does this have to do with calories? Under stress, the body produces an increased amount of cortisone. “In excess, this hormone steals energy from the cells and makes the organism hungry, especially for high-calorie foods such as bread, pasta and sweets”, says nutrologist José Golbspan. Omega 3 does more for waist measurements: it deflates cells and raises serotonin levels, controlling appetite. Other good sources: tuna, sardines and linseed.

11. Include cheese in dessert
Consumed at the end of the meal, this food increases the body’s ability to burn fat. The merit is the conjugated linoleic acid (CLA) present in the cheese, according to a study by the Food Research Center

12. Capriche in the fibers
Research published in the American scientific journal Journal of Clinical Nutrition showed that these substances are capable of reducing total weight and waist circumference for more than one reason. They give satiety, delay gastric emptying, hold the Sugar level, sweep away toxins and stimulate bowel function. Consume between 25 and 35 grams of fiber per day.

13. Start training with bodybuilding
Localized exercise uses glycogen stored in the muscle as an energy source. “This obliges the body to activate fat stores in aerobic exercise”, explains Rodrigo de Freitas. That’s why work out in this sequence brings a faster result on the scale.

14. Have sex!
It burns about 250 calories in half an hour. In addition, it increases blood circulation and releases endorphin, hormone responsible for the feeling of pleasure and well-being.

15. Accelerates the step
Walk the paths you take on foot on a daily basis as if you were late for a meeting. Walking fast boosts calorie consumption, even on short journeys.

16. Eat before working out
When you train on an empty stomach, you burn muscle and save fat. That’s not your goal, is it? So eat a slice of bread with jam, biscuits or fruit, foods that offer quick energy. Thus, you also guarantee disposition for a tough class, burning more calories.

17. Brush your hair
Instead of going to the salon, make your own brush. You save money and burn calories. “Half an hour brushing a hair medium burns around 75 calories”, informs Roberta Estella, nutritionist from São Paulo.

18. Drink milk!
It is a food with a high content of calcium, a mineral that stimulates fat burning, says a study by the Institute of Nutrition at the University of Tennessee, in the United States. But be aware of your body’s reactions: “Difficult digestion, gas and a bloated belly are signs of an allergy to milk protein. This process triggers inflammation in the cells, resulting in extra weight”, warns nutritionist Eliane Tagliari, from Clínica Nutribioforma, in Curitiba. Alternative: bet on calcium coming from vegetables like kale, broccoli and sesame.

19. Bet on vitamin D
Facilitates the action of calcium. In addition, it reduces levels of free radicals – molecules that make cells inflamed and prone to accumulating fat. Fish, egg and milk are good sources. You also need to expose yourself 15 minutes to the sun for vitamin D to fix in the organism.

20. Eat almond
A small handful (30 grams) a day helps to shed fat. According to research published in the American magazine International Journal of Obesity, volunteers who ate this oilseed for six months lost 18% of body fat compared to 11% of those who did not consume it.

21. Laugh more
Those who laugh 15 minutes a day get rid of at least 40 calories, according to a study by Vanderbilt University in the United States. In a year, the daily demonstration of joy can result in 2 kilos less on the scale. Are you laughing for nothing yet?

22. Enjoy the bark
It is the part of fruits and vegetables that offers the most fiber – substances that make the body expend more energy in the digestion process. More: “The peel concentrates a good dose of anti-inflammatory and antioxidant substances”, says Bettina Moritz, a nutritionist from Florianópolis.

23. Get off the couch
Reducing time in front of television by half makes you spend more energy throughout the day, according to research from the University of Wermont, in the United States. That’s because there’s more time for you to walk or practice any other activity. The same goes for the computer.

24. Cook with coconut oil
He loses weight! According to a study by Columbia University in the United States, volunteers who included this ingredient in their diet lost fat, especially in the belly. “Coconut oil has lauric fatty acid – a type of fat that facilitates fat burning”, says nutritionist Fernanda Pisciolaro. Use it in recipes in place of butter or margarine. It is also good shaken in juice or yogurt. Believe!

25. Become a coffee fan
Because it is rich in caffeine – a substance with thermogenic power – it raises the temperature of the organism and, therefore, accelerates the metabolism. The measure considered healthy: three cups a day. No sugar, of course.