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10 Ways To Burn Fat Faster
10 Ways To Burn Fat Faster
10 Ways To Burn Fat Faster
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Read on for some medically proven moves that'll make it happen - and help you drop some
pounds. By Hallie Levine, REDBOOK.
Pump iron
Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine
times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist
for myexerciseplan.com. Weight training increases your resting metabolic rate, which is the
number of calories you burn while sitting on your butt. What's more, it gives your metabolism an
added boost after you exercise: It remains in overdrive for up to two hours after the last bench
press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for
time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and crunches. In
a pinch, just do single sets of 10 for each exercise - you'll get optimal results for the time
invested.
Eat iron
Yeah, we just told you to pump iron, but you also need to eat it. "If you don't have enough of this
mineral, your body can't get enough oxygen to your cells, which slows down your metabolism,"
explains Samantha Heller, R.D., a nutritionist at the New York University Medical Center. Most
multivitamins contain around 18 mg (the RDA for adults); you can also get your fill by eating
three to four daily servings of foods rich in iron, such as lean red meat, chicken, fortified cereal
and soy nuts. If you are feeling symptoms such as fatigue and weakness, ask your doctor to test
you for anemia (it's a simple blood test) at your next physical.
Avoid alcohol
Want to keep your favorite meals from going straight to your hips (thighs, belly)? Wash them
down with water, not wine. Alcohol slows your metabolism by depressing the central nervous
system. A British study found that when alcohol was added to a high-fat, high-calorie meal, less
dietary fat was burned off and more was stored as body fat.
Rev up workouts
Interval training - in which you add bursts of high-intensity moves into your workout - is a
surefire metabolism booster, says Glenn Gaesser, Ph.D., director of the Kinesiology Program at
the University of Virginia and author of The Spark. Researchers at Laval University in Quebec
found that high-intensity interval training burns more fat than regular, consistent aerobic
exercise. If you usually jog at a 10-minute-mile pace, for example, add a 30-second sprint every
five minutes. Or add a one-minute incline to your treadmill workout every five minutes. "Even if
you just have 10 minutes for a quick workout, you can walk at a normal pace and then add in a
30-second bout of speed-walking every three minutes," recommends Gaesser.
Do more dairy
Women who ate low-fat dairy products, such as nonfat yogurt and low-fat cheese, three to four
times a day lost 70 percent more fat than low-dairy dieters, according to a study published in the
journal Obesity Research. "Calcium serves as a switch that tells your body to burn excess fat
faster," explains study author Michael Zemel, M.D., director of the Nutrition Institute at the
University of Tennessee in Knoxville. Sorry, but you won't reap the same benefits from calcium-
fortified O.J. Research shows that you get the best results from dairy products themselves, not
fortified foods. Aim for 1,200 mg, which includes about three servings of dairy a day.
Related: 9 Sneaky Ways Your Job Can Make You Gain Weight
Go fish
Break out the lemon wedges: Regular fish eaters tend to have lower levels of the hormone leptin
- good because high levels of leptin have been linked to low metabolism and obesity, says Louis
Aronne, M.D., an obesity specialist at the New York Presbyterian Weill Cornell Medical Center.
Try to consume three to four servings of a fatty fish, such as salmon, tuna or mackerel, each
week.