To burn calories, most people immediately think of high-intensity exercise. However, calories burned during exercise only account for a portion of the total energy you use each day.
Even while you sleep, your body is constantly working to maintain essential functions such as breathing, circulation, cell regeneration, and brain activity. In addition to exercise, there are many other activities that help burn energy.
What ways help burn calories and lose weight?
Here are 5 simple, yet effective weight loss habits that you can apply:
1. Exercise in hot weather
Exercising in hot weather makes the body work harder to cool down and regulate its internal temperature. This is a form of “double pressure” on the body, from exercise and from the environmental temperature. Therefore, even if you run at the same speed, you can still burn more calories in hot weather. However, it should be noted that hot environments make you tired quickly, so it takes time for your body to adapt gradually.
2. Eat spicy
If you like spicy flavors, this is an advantage. Capsaicin (a compound found in chili peppers) has been shown to stimulate metabolism. Some studies show that people who eat spicy foods can burn more calories during and after meals, and also tend to eat less. This does not mean that eating chili peppers will help you lose weight, but combining spicy flavors appropriately in meals can help support effectiveness.
3. Get enough sleep
Sleep does not directly burn many calories, but it plays a key role in maintaining hormonal balance. According to the National Sleep Foundation of the United States, prolonged sleep deprivation can increase hunger and reduce the ability to control food portions, leading to weight gain. When you get enough rest, your body will have enough energy to function effectively and maintain a regular exercise regimen.
4. Laughing burns calories
Laughing not only brings joy but also helps burn energy, although the number is not large. Research shows that laughing for just 10-15 minutes can burn an additional 10 to 40 calories. Although the effect is small, if you maintain the habit of laughing every day, this will be an interesting “spice” to help you support the weight loss process, while improving your spirit and mental health.
5. Caffeine increases metabolism
A cup of coffee in the morning not only helps you stay awake but can also boost metabolism. According to experts, caffeine can increase resting metabolic rate by 3-11%, and this effect is more pronounced in young people or those with a healthy weight. However, to take advantage of this benefit, you should drink coffee in moderation and limit the addition of sugar or cream, avoiding turning it into a high-calorie drink.
In short, losing weight and burning calories is not limited to hard training. Simple habits such as smiling every day, getting enough sleep or eating spicy food can all contribute a little to the energy burning process. Combined with a healthy lifestyle and regular exercise will help you optimize weight loss in a smart and sustainable way.
