Sweating is considered as burning more calorie. Do we burn more calorie when we sweat? Is it an indication of a good workout?
There are many such questions arises when we see people sweating and when we see some don’t sweat.
Do people burn more calorie when they sweat very badly? Or the people those who doesn’t sweat do not do the exercise properly?
From birth, we have millions of sweat gland. The primary role of sweat gland is to cool down the body temperature.
As we perform exercises or any physical activity our body temperature rises, to cool the body temperature body secrete water, sodium and electrolyte in the form of sweat.
During any high physical activity of athlete, they focus on hydration to stay hydrated and to lower the body temperature.
During this process, they sweat more to keep the body temperature low. During intense workout body temperature rises due to increase in the heartbeat and blood pressure, which lead to the production of heat.
When the temperature rises, body thermoreceptors trigger production of sweat to bring body temperature normal. Thus, body temperature stays to the normal range instead of the hot climate.
Sweating differs due to many reasons
- Intensity of workout
- Person weight
As we know, sweating is a clear sign that we are burning few more calories. But the main question arises, do we burn calorie without sweating?
We can’t say that you burn more calorie while you sweat. To maintain body temperature, sweat gland loses water.
So excess sweating can only help to lose water weight. But the fat level in the body remains intact, and we don’t burn it as we think. To burn it, we don’t need to sweat more. It can also be achieved without sweating extra sweat.
There are many ways to achieve your weight maintenance or weight loss goal. These are the best and easiest method to achieve the goal. But it doesn’t mean that you should skip exercise.
Exercise is the best way to burn more calorie. You must include exercise to utilize more calorie, but it’s not necessary that you will sweat as it depends on many factors.
Sometime due to the cooler climate, our body doesn’t produce sweat, but it doesn’t mean we don’t burn a calorie. We burn equal calorie the day we sweat.
So you can adopt some most efficient way to burn more calorie without sweating you will not notice it.
1. Start with healthy breakfast
To burn more calorie without any extra effort we need to begin the day with healthy breakfast. Whatever may be the goal, weight loss, muscle gain, weight management, to stay healthy, etc.…, we need to feed our body the right food that it requires.
Eating a healthy nutrient rich food assures that we get the right nutrient in the right proportion. If we get enough protein, fiber, carbs, vitamin, and mineral, our body metabolism will work effectively to utilize calories to provide energy.
As our body starts receiving some nutrients, it works at its optimum level to burn enough calorie that we burn during exercise. So start utilizing this best method as it will prevent you from consuming unwanted calorie. So your stress to utilize calorie it will also fade.
It may be surprising, but today we don’t eat healthy balanced breakfast.
A healthy breakfast comprises of veggies, fruits, nuts, cereals, etc. By adding these foods to our breakfast, we meet our body nutrients demands its optimum function.
Many of us skip breakfast to lose weight. But it is the worst way to lose weight as it can risk our heart health. It is responsible for an increase in heart attack risk by 27%. Along with it disturbs our metabolism which is the lead player in our calorie burning goal.
So before starting your day, you must eat your breakfast and enjoy the calorie burning process without any sweat.
2. Include Fiber Rich Veggies
The next one is fiber-rich veggies. We usually hate to eat veggies as it doesn’t provide the taste we wish. But it is the only way to meet our fiber as well as other nutrient requirement.
We play the blame game for weight gain. Our weight gain is due to carbs or fat. But these nutrients are not responsible for our weight gain.
The main reason for it is not eating healthy foods that protect from weight gain, and other is over-dependent on unhealthy foods.
A carb is known as bad carb until it doesn’t contain a small amount of fiber in it. So we need to improve our food choice. White rice is good, but brown rice is best due to its fiber content. In the sense, you can also make white rice healthy if you include vegetables in the diet.
You might be eager to know, how fiber can help to burn calorie without sweating.
It’s simple, insoluble fiber is hard to digest. So body utilizes calorie to breakdown fiber. This process last for hours and lots of calories are burned, and a great amount of energy is utilized without any extra effort. Also great part is, fiber don’t release calories.
For burning calorie you just need fiber, which also plays a great role in stimulating metabolism. With a high metabolism, you will burn calorie while sitting or while sleeping.
So add fiber rich veggies in small quantity at every meal.
3. Eat Vitamin D
Another important nutrient you require to burn calorie is Vitamin D. Vitamin D is the best nutrient that can help with weight loss as it prevents deposition of calorie in the form of fat.
Lower the deposition of fat, less the effort we need to burn it. Along with it is found to stimulate the calorie utilization.
Vitamin D are required for the development of stronger bone. But it can be beneficial in losing extra calorie, so get it from your diet.
4. Spice up your food
Another great way to enjoy the flavor of foods. Spice it with healthy spices like chilly, turmeric, etc.. It will not burn lots of calories as protein or fiber but adding spices in food can make healthy food tasty.
The main reason we eat fast foods is its great varieties of taste and flavor. What if we can make healthy and tasty dishes at home? Our craving for eating unhealthy foods will start fading.
There are thousands of dishes you can prepare with spices to enjoy its awesomeness without getting excess calorie.
Adding spices can also benefit as it creates a burning sensation in the stomach. To cool down this burning sensation, we sweat and utilize few calories.
Spices directly may not help to burn more calorie, but it can prevent from consuming unwanted calories. So don’t wait, add spicy foods in your meals.
5. Eat fat to burn fat
We have the misconception that fat is making us fat.
But the real culprit is unhealthy and no-nutritional value fat that make us fat. Eating fat makes us happy, due to this reason we eat such foods in a large portion.
Foods like pizza, burger, etc. are loaded with saturated fat that is not required by the body for any function. So these fats are not utilized and stored in the body. Along with it, we consume more calorie than we require in single servings. So it creates problems.
But if you eat healthy fats from healthy foods like nuts and fish you will get the required quantity of fat that is utilized by the body to boost metabolism and development of the new cell.
With high metabolism of cells, calories are used efficiently. So you burn calorie while enjoying the fat.
6. Eat Protein Rich Foods
The most important nutrient required for the development and functioning of the body in protein. Every cell is developed from protein.
Proteins are utilized in the development of a new cell, recovery of injured cells and maintenance of body organs. So it plays a vital role in development and functioning.
Apart from these, it also plays a significant role in maintaining a healthy weight.
If your diet is rich in protein, then you will not gain unhealthy weight.
Same as fiber, body utilize calorie to breakdown protein into amino acids. It is also found that people with more muscle, lose burn fat, faster than people with less muscle. So eat protein and gain some muscle to get the benefit of burning calorie.
7. Eat slowly
Another way to burn calorie is by eating slowly. Eating slowly can also help in burning calorie and also prevent from over-eating extra calorie.
According to study, it was found that people consume more calorie when they eat quickly. But eating slowly keeps control of calorie intake and also helps in keeping the metabolism high.
There are many benefits of eating slowly. Along with it, you can enjoy your favorite dish.
So prepare yourself before eating your meal or breakfast, eat slowly for at least 20 min.
8. Stay hydrated
Stay hydrated to burn more calorie. Drinking water helps in digestion and metabolism. Drinking water, boost energy level to burn more calorie during exercise.
Higher, the energy level better is the utilization of calories. You can try cold water to get the effect. It is due to thermogenic effect. When we drink cold water, the body burns a calorie to maintain the body temperature to 37 degree Celsius.
So you can drink cold water to burn an extra calorie. Whether you get cold water or not, but drink water to stay hydrated.
Poor hydration lowers the energy level, thus slower the metabolism. So stay hydrated throughout the day and you will burn more calorie.
9. Eat 4-6 times
Eating frequently to burn more calorie. During losing weight or during gaining muscle it is suggested to eat small meals but frequently. It is also helpful as it boosts metabolism.
When we eat food, there is a quick boost in metabolism. To keep the metabolism higher, we need to eat frequently.
It may not be possible to eat frequently for some people. If you don’t get time to eat frequently, you can carry a supplement or food that is rich in fiber and protein. You can carry sprouts and legumes as an option for healthy foods.
10. Eat Feel of fruits
We enjoy drinking fruit juice. So we make juice and throw away the healthy skin of an apple, orange or other fruit.
If you want to enjoy the nutritional benefits, then you must include its skin. Fruits contain fiber, but it is present in its skin. Throwing such a beneficial fiber provide only sugar, vitamin and minerals. To get the complete benefit of fruit, insist on eating fruit instead of drinking juice.
Next time whenever you are trying to make fruit juice, remember that whole fruit can help to burn calorie while only juice can increase calorie intake.
11. Don’t Eat Late night
Eating late night slower the metabolism, increase calorie intake, increase unwanted craving for food and much more. So whenever you are awake late night, you must skip eating late night.
As we eat late night, we prefer to eat food that is easily available in the kitchen such as dense calorie cookies, pastries, or other snacks. So it increases our calorie intake.
As we wake up, our appetite is low, and we skip our healthy breakfast. Skipping this breakfast is responsible for slower metabolism and food craving. As we skip our breakfast, our metabolism is disturbed, and when we go empty stomach, we feel craving for calorie dense foods. The whole routine is totally disturbed.
But sometimes we need to eat food working late night. You can try healthy foods like fruits, nuts or other foods, but control the portion size. You can drink water to avoid eating a large portion.
To achieve the healthy and peaceful life we need sleep. It is suggested again and again to sleep 7-8 hours a day. But we never complete our sleep. Sleeping can help to burn more calorie than we can imagine.
During the whole day physical activity, there is tears and damage in muscle. When we sleep deeply, metabolism level is higher to burn more protein to recover the damage of cells and muscle. If we don’t get high-quality sleep, there is a slow recovery, and we feel low in energy the next day.
If you want to burn more calorie without sweating then, burn while sleeping. It is most enjoyable and peaceful way to lose weight. No effort, but gain is sure. Don’t sleep more than 9 hours as it can also cause imbalance.
13. Fight Stress
Enjoy what you do… Thinking about weight loss can make you weak, dull and stressful. You must avoid stress as it is responsible for production of stress hormone cortisol. This hormone is responsible for weight gain as it makes us emotional eater and can ruin our fitness program.
If you wish to lose weight, then you should only concentrate on improving the lifestyle. Change in lifestyle gives you permanent result.
14. Take a walk
You might feel bored to go for a walk. Walking is an excellent form of exercise. If you get bored to go for exercise, then you must take your dog for a walk.
Try brisk walking, it will help you burn more calorie.
To go for a walk, you don’t need anyone. Just start your music and go for a walk. I usually use music to enjoy the brisk walk. You feel better as you burn calories without noticing.
Or you try to go for a walk with friends. You can chit-chat you your friends, and you will cover long distance without getting bored.
I usually use these tips to
15. Choose Alternatives
Going for shopping: – Walk and go at the shopping center, if it is at walkable distance. If it is at long distance, you must park your car away from shopping center and go by walking. You can enjoy shopping at a farmer market place to get fresh fruits and vegetables, and you can walk without knowing.
At home: – You can work in the garden on free time.
Choose stair instead of the elevator or lift.
By adopting such few healthy steps, you will improve your lifestyle mistakes and surely you will enjoy the energy improvement in a few days.
16. Get your right workout partner
To stay fit, you need a right gear and fitness partner than can keep you motivated throughout the day to keep going.
During whole day you walk, so you burn a calorie. But you put extra effort if you can calculate the work done and calorie burned. If you want right gear, then you must think about getting a Fitbit activity tracker.
It will manage every record of burned calorie while walking as well as sleeping. Get your tracker and keep records of your day to day activity. It will motivate you to do more physical activity.
So your main motto should be changed in lifestyle. Just by changing your lifestyle your whole problem is solved. Changing your lifestyle is not possible within a day. You might not see the effect within a day but the day you start noticing the effect you will love it.
You won’t regret after taking this few action as it will help you for sure.
Love yourself to enjoy your life. Never criticize but take little efforts to change. Because small changes can make a big difference in life. So keep smiling and enjoy the life at fullest.