Jakarta, CNBC Indonesia – The question is often asked, does breakfast have to be eliminated if you want to achieve your ideal body weight? The answer is no. People who often skip breakfast actually consume a lot of calories afterwards.
There are at least five things you must pay attention to if you want to lose weight to be ideal apart from breakfast. According to experts, the number one way to burn more calories is to move more.
“Basically, we know that there is no way to burn more calories or increase our metabolism other than by moving more,” says Barry M. Popkin, PhD, director of the Interdisciplinary Obesity Program at the University of North Carolina, Chapel Hill.
However, some research shows that there are several other ways to increase calorie burning. Here are ways to burn more calories and fight fat as reported by WebMD.
1. Walk briskly
Christopher Wharton, PhD, a certified personal trainer and researcher at the Rudd Center for Food Policy and Obesity at Yale University, states that the more time spent exercising and the more vigorous the exercise, the more calories you will burn.
Plus, according to obesity expert George Bray, daily brisk walking may be the most important piece of advice for anyone looking to burn more calories.
While it is difficult to determine exactly how long these effects last (it varies depending on body composition and level of exercise), it is safe to say that metabolic rate can be increased with aerobic exercise for at least 24 hours.
If you want to prolong this calorie burning effect, it is recommended to exercise for a longer period of time.
2. Strength training to build muscle
When you exercise, you use muscles. This method helps build muscle mass, and muscle tissue burns more calories even when you're at rest than body fat.
“The most effective way to increase metabolism and burn more calories is with aerobic exercise and strength training. Both are important,” says Megan A. McCrory, PhD, a researcher in the School of Nutrition and Exercise Science at Bastyr University.
Strength training becomes especially important as we age, when our metabolism tends to slow down.
3. Drink caffeinated green tea or black tea
Caffeine is a stimulant, and stimulants tend to increase the calories you burn. Caffeine can also cause metabolic changes in the body resulting in more calories burned.
“Even earlier research showed that 250 milligrams of caffeine consumed with food can increase the calories expended to metabolize food by 10%,” said Jamie Pope, a nutrition lecturer at Vanderbilt University School of Nursing.
Over the past few years, several studies have suggested that green or black tea may have benefits other than the caffeine it contains.
Drinking tea with meals can have other fat-fighting effects. Tea extract may interfere with the body's absorption of carbohydrates when consumed in the same meal, according to a study published in the September 2006 issue of the American Journal of Clinical Nutrition.
4. Eat less but often
Every time you eat or snack, your digestive tract lights up, and begins to digest food and absorb nutrients. It takes calories to power the human digestive engine, so it makes sense that the more small portions of food you eat throughout the day, the more calories you burn.
McCrory and many experts believe that, compared to eating one or two large meals, eating small, frequent meals is healthier.
5. Don't skip breakfast
Evidence supporting a link between skipping breakfast and weight gain is mounting, according to a recent editorial in the Journal of the American Dietetic Association.
Several studies show that when people skip breakfast, they tend to consume more calories at the end of the day. Other research shows that skipping breakfast is associated with a higher body mass index in teenagers.
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