Your Secret to Burning More Calories resting

 

5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)

Video taken from the channel: Thomas DeLauer


 

Less sleep time may increase calorie consumption

Video taken from the channel: Mayo Clinic


 

How to Burn Fat While Sleeping

Video taken from the channel: BRIGHT SIDE LIGHT


 

People Tried Burning Off Their Fast Food Calories

Video taken from the channel: BuzzFeed Multiplayer


 

How YOU REALLY Burn Calories (Not what you thought!)

Video taken from the channel: ATHLEAN-X™


 

Does Thinking Hard Burn More Calories?

Video taken from the channel: SciShow


 

Food That Burns Fat! List Of Foods And Fruits That Burn Fat

Video taken from the channel: TheSeriousfitness


Your Secret to Burning More Calories at Rest. With all the effort we put into our workouts, it would be great if we could also burn extra calories while at rest, too. That’s where something called excess post-exercise oxygen consumption, or EPOC — a state your body gets into when you push yourself to your max — comes into play. Short bursts of all-out effort seem like.

The faster your metabolism, the more calories you’ll burn. Although genetics influences your metabolism speed, you can help rev it up with certain exercises and lifestyle changes. With the help of fitness writer and nutritionist SJ McShane, here are six easy ways to burn calories so you can achieve your weight loss goals.

More: 10 Surprising. Skip the smaller isolation movements (think: crunches and sit-ups), as they don’t burn as many calories as larger compound movements will, Tripp says. In fact, multi-joint body-weight exercises like squats and deadlifts train your abs way more efficiently, according to a June 2013 paper in The Journal of Strength and Conditioning Research. According to Healthline, “Drinking water increases the amount of calories you burn, which is known as resting energy expenditure.

In adults, resting energy expenditure has been shown to increase by 24 to 30 percent within 10 minutes of drinking water.”. Fidget more while sitting Usually, people associate fidgeting with anxiety, discomfort or stress, but mindful fidgeting can help you burn calories when you’re at rest. Exercise regularly. Cardio exercises, such as running, walking or bicycling, can lower body fat.

Individuals who have a lower body-fat percentage have a. The more muscle you have, the more calories you burn at rest, so rest up and let your body heal. Even if you’re not bodybuilding, a day away from exercise still allows your body to heal. To increase the body’s calorie burn, we emphasize increasing exercise to increase muscle demand for energy.

However, the largest factor for calorie burn per day for most people, even if you exercise, is calorie burn at rest during the day. The calorie amount needed at rest when your body is not moving is called basal metabolic rate (BMR). The more mass your body has, the more calories you’ll burn while resting, sleeping, and doing other activities. Men tend to burn more calories at.

The resting metabolic rate calculator estimates the amount of calories used by your organismto keep it alive (in rest time). Calculations base on a modified Harris-Benedict formula. This modification allowes to sum calories that are burned during food digestion.

Digestion increases your basal metabolic rate by 5-10%.

List of related literature:

This especially holds true in sports, which is about translating nutrition into power and stamina.

“The Athlete's Way: Training Your Mind and Body to Experience the Joy of Exercise” by Christopher Bergland
from The Athlete’s Way: Training Your Mind and Body to Experience the Joy of Exercise
by Christopher Bergland
St. Martin’s Publishing Group, 2010

When you train continuously, going from one set to another, one exercise to another, with very little rest, you burn considerable calories over the one and a half or two hours of your workout.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Thus, the only logical way to increase caloric intake and maintain weight loss is by burning more calories through exercise and incorporating physical activity throughout daily living.

“Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger
from Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2014

On the other hand, strength training increases muscle mass, which means you’re burning more calories every second of the day—even while you sleep.

“The Peanut Butter Diet” by Holly McCord
from The Peanut Butter Diet
by Holly McCord
St. Martin’s Press, 2001

But I’ve noticed that what I eat throughout the day makes a big difference to how I perform in my workouts, how I recover from them, and generally how much energy I have the rest of the time too.

“Lose Weight & Get Fit: All of the recipes from Tom’s BBC cookery series” by Tom Kerridge
from Lose Weight & Get Fit: All of the recipes from Tom’s BBC cookery series
by Tom Kerridge
Bloomsbury Publishing, 2019

This antiquated idea claims that if we eat fewer calories than we burn during training, we lose weight.

“The Big Book of Endurance Training and Racing” by Philip Maffetone, Mark Allen
from The Big Book of Endurance Training and Racing
by Philip Maffetone, Mark Allen
Skyhorse, 2010

What if I told you that new exercise theories suggest that you may be able to burn the same amount of calories with less time trudging away at the gym if you worked in some short bursts of high intensity?

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

It’s also important to know that up to 50 percent of your individual calorie burn is related to things that can’t easily be tracked, such as room temperature, sleep, altitude, and how hard you breathe.

“The Bulletproof Diet: Lose Up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life” by Dave Asprey, J. J. Virgin
from The Bulletproof Diet: Lose Up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life
by Dave Asprey, J. J. Virgin
Potter/Ten Speed/Harmony/Rodale, 2014

Is it true that we can increase our expenditure of calories, burn an extra 150 calories a day, say, or go from being sedentary to active or from active to very active, without changing our diet—without eating more—and without maybe decreasing the amount of energy we expend in the hours between our bouts of exercise?

“Why We Get Fat: And What to Do About It” by Gary Taubes
from Why We Get Fat: And What to Do About It
by Gary Taubes
Knopf Doubleday Publishing Group, 2010

Similarly, the more time spent exercising, the more energy it requires.

“Nutrition and Metabolism in Sports, Exercise and Health” by Jie Kang
from Nutrition and Metabolism in Sports, Exercise and Health
by Jie Kang
Taylor & Francis, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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67 comments

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  • I personally think my brain is super un-efficient. if I have to do lots of math or problem solve something crucial I usually get really hungry later

  • Can u tell me how my weight should be? I m girl nd my Age is 16, my height 5’2 but still my weight is 55.���� sadily I always feel guiltyin myself ���� about it. Please tell me please please please……

  • Great video but how can you structure this for those of us that go to the large commercial gyms where the equipment is spread far apart and constant peak hours?

  • I have to take issue w sprinting over 40-50 secs, unless the person is extremely slow / out of shape, anything over 30 secs of sprint becomes an anarobic endurance exercise like running the 400, you can always run more sprints if u just want to hit a certain time of exercise milestone, but each sprint should be below 30 sec at 80-90% capacity

  • I eat all of these regulary and still keep my fats:( I loser my portion too and do liver cleansing and more, still not losing. I am in my 50’s and started to get weigh in my mid 40’s and nothing is working. Is there anyone who knows what to do for this kind of fat gain?

  • Love how Jeff subtlety rips on crossfit at the end of his lecture without actually saying so outloud. I used to be a crossfit junkie, now I realize how dumb it is and listen to guys like Jeff instead

  • What’s the difference between getting adrenaline rush due to a scary situation? Doesn’t that cause extra cortisol that leads to weight gain? I’m sure I’m confused. Help me understand.

  • It is 1/5 calorie/minute when at rest and 1.5 calories/minute at most. Its 7.5 times!! That’s 650% increase, how come that is not significant??

  • EUREKA!!

    think I found the perfect solution. For me, at least. Eat anything I want in SMALL moderation then burn it all off 1/2 an hour later. This way I get to still eat my desired foods but also save some for later. Of course I’ll have to have a large amount of self discipline to be able to not eat the rest of the meal I love and want in heaven with me.

  • 5:55
    Though you should have protein, make sure you have protein outside of red meats. Red meats have a lot of saturated fat and chemicals that fatten up livestock, and eventually you.

  • No this is bullshit it doesn’t help u burn fat. Mct oils contain a lot of calories(similar to other oils) and it will get u fat unless u replace it for other oils so your in a CALORIE DEFICIT. The reason the study showed an increase is because you ate more food so your body has to 1. Burn calories digesting it and 2. You will have more NEAT when u overeat

  • If thinking does not burn significantly more calories, why does a super busy day at work (essentially sitting all day) leave you significantly more drained?

  • That explains why the dumbest bastard I know is scrawny everything he does is a difficult, exhaustive, calorie-burning endeavor. Dude probably burns 30 calories trying to open a refrigerator and another 20 sounding out the names of random items inside it.

  • Here’s proof that statistics can say what you want them to.

    Postulate: Your brain uses 1/5 Calorie per minute at rest.
    Postulate: Your brain can use up to 1.5 Calories per minute when thinking heavily.
    Conclusion: Your brain only uses about 1.3 more Calories through heavy thinking.
    Alternative conclusion: Your brain uses up to 7.5 times more Calories per minute through heavy thinking.

  • Theanine improves your sleep quality. It won’t make you sleep longer necessarily, but it reduces your need for sleep, which is actually even better.

  • Thomas, is there some special property that cayenne pepper has over other peppers? I personally prefer something hotter like jalapenos or habaneros. Will those work just as well? Great video by the way. Thanks.

  • Thanks Thomas for sharing all this valuable information with us but why so many ads recently? I get the economic side of things but it starts to overshadow your content.

  • I keep watching his video’s and inside my head im like “this is fucking impossible ” just started gpoing to the gym for like 3weeks

  • Jeff is a Superman…. Of course his physical appearance is awesome, but his state of mind and his mental strength are the most magnetic things about him. Can’t stop watching….and listening

  • When you are in a caloric deficit this happens:
    1. your body recognizes that you need to use your stored fat as energy.
    2. your body lowers the insulin level in the blood.
    3. when the insulin level drop, your fat cells release their stored fat.
    4. lastly that fat is used as energy.

    Knowing this doesn’t directly help you lose fat, but I still find it easier to lose fat if I know exactly what happens in my body. It gives me a clearer picture of what happens inside me, and that helps at least me.

  • Thinking is an optimized task that the brain is likely doing when you’re not even aware it’s doing it. I’m wondering how many more calories it takes when the brain is working exceedingly hard to increase its abilities, such as when training to restore basic human functionality after a stroke. I would say that that’s more likely to have a greatly increased calorie burn rate than just thinking.

  • The difference isn’t even as marginal as Hank makes it out to be. However, it’s much more likely that the increase in calory usage is due to an increased muscle tone which is observed when people think hard, rather than the extra thinking itself.

  • Being fat is your the smallest problem on keto.

    https://pubmed.ncbi.nlm.nih.gov/19064531/
    https://pubmed.ncbi.nlm.nih.gov/31398763/
    https://pubmed.ncbi.nlm.nih.gov/17621514/
    https://pubmed.ncbi.nlm.nih.gov/11108325/

  • So I think I’ve noticed this. During end of semester math exams, I’m constantly doing difficult math for 4 hours, which, if you use this data, is 360 calories, a significant amount. That’s about how much you’d burn walking for two hours. I always come away from these exams hungry, hungrier than I would have been by just doing nothing for 4 hours.

  • Burn fat:
    Fruit
    Oranges Lemon guava grapes tangerines limes
    Chilies bell peppers broccoli apples blueberry apples soy beans beans oatmeal lean meats
    20-35 grams of fiber
    Banana beans potatoes spinach
    Garlic
    Protein, fiber, complex carbs, boost your metabolism, chemical egcg…

  • Absolutely love your videos!!! unparalleled and unbiased health expert who never fails to help astray people like me!!! it was only through your videos Im at my most productive and healthy life… hats off

  • So, at 1:12 that’s why, as a type 1 diabetic, my blood sugar (Glucose) levels drop dramatically after a hard fight in World of Warcraft? So many things in my brain are happening at once and need to be done in a specific order, no matter how many times you prepare for the fight, things just happen by instinct, which can take up a lot of resources. Science is awesome!

  • When I add cayenne pepper to my bone broth it doesn’t dissolve properly. It sinks to the bottom and no matter how much I stir it before taking a sip, there’s no cayenne pepper in it but the last sip has ALL the cayenne pepper and it burns like hell

  • how do you only do a 10 second sprint on a treadmill unless you own your own gym… Most commercials gyms take about 1 minutes to even get up to 10 mph.

  • For ‘cold plunge’ do you have to have a full cold shower, or can you have a normal (warm) shower and just turn it to cold for a little bit at some point? I really can’t bare cold water for long

  • probably a lot more than just neurotransmitters. From what I understand studying should also lead to more action potentials being fired which as a result should activate ATPase more to rebalance the sodium potassium gradients. I would also assume glial cells of the brain should be more active as well with a more mentally demanding task.

  • i’d be curious to see the difference between simply working out a math problem and someone trying to make a shot at a long range, or test it over the course of a day. i bet someone having to process a bunch of information and variables while trying to make a 1000 yard shot is going to burn more calories than someone sitting with a pencil and calculator trying to work out a math problem…

  • actually research shows that after 72 hours of not eating your body will start lowering your metabolism (and let’s face it who goes that long to eat?) so actually intermittent fasting is better than eating all day:)

  • I’m sorry I’m a little confused about something. When you say add the MCT 2-3-4 times a day and NOT add it into your healthy fats, just add it… What I’m needing to know is, since I am doing Keto (on week 2), I have been [counting] the MCT TOWARDS my fats in my macros. Is that wrong? ������

  • calories as in scientific calories or colloquial calories? as in one calorie = energy required to heat 1g of water by 1 degree C or calories like the ones they put on food labels where 1 calorie = 1kcal?

  • how long does this thrive market shit take? I’ve ordered from them first time 2 weeks ago and I still haven’t gotten my groceries.

  • I’m always doing a lot of calculations at my work and by the time lunch rolls around, my stomach is growling. I guess that’s why I get the munchies afterwards…

  • Burn fast calories and have an afterburner is hiit(high interval intensity training)that is what jeff is saying.
    My way is ceep your heart rate up for as long as you can.
    You will always mace progress. Stay fit guys

  • My 3rd shift job intensity i physically move 20 thousand lbs. A night 75 lbs. At a time! I always wonder how much calories i burn in a 100 degrees warehouse sweating the way i do and the tonage in weight i move over 8 hours i always assume alot!

  • I have a thought for your scientist friends to look into: everything in and on and around this planet is element based. Water H2O. Instead of finding this isn’t good for you or that isn’t good for you because of a certain chemical reaction in the body; what are the actual elements, or combination of elements that make it good or bad.

  • I think you burnd more calories nowdays the human brain is the most complex organ on Earth and what is more anybody knows how really works.

  • when I was training kids for soccer… and the people coming at the field and saw me training was very attractive because of the quality. many of them asked me how to burn fat… what they all were doing was brisk walking and that was even a brisk walk. I always told them that will gain you more weight until an extra effort and intensity is added. and what I propose if you will can do it but you would not because this will make you appear more crazy in front of others. If you are impressed by my lean 6.2ft figure running around with younger kids I look stupid but you look up at me to look smart. that’s what I said, you put some aerobic and anaerobic. the ones who took advice seriously they appreciate it always. from Pakistan, Biomedical Engineer unfortunately. But I love to workout I love soccer and going to gym and fitter than all my friends.
    And @Athlean-X, thanks a lot now I can evidently support my suggestions.

  • Is this recommended for those who do not wish to inhibit the use of testosterone. From my understanding cortisol is a testosterone inhibitor and cortisol flows more freely through the body during situations of adrenaline increases such as a flight or flight response.

  • Carbs don’t just turn to fat because you’re not exercising wtf…the flour tortilla from Chipotle will be metabolised much faster and more easily than the grim processed meat in the burrito will…

  • Would the following be considered high intensity? 10 tire flips, 20 sledgehammer to tire,10 tire deadlifts. repeat 3 times. 30 second rest between each excercise? Usually takes me about 20 minutes. Thanks for input and advice is welcome.

  • First, great workout! Why do you consider the 30-60 sec runs a “sprint?” That time and the intensity you exampled were aerobically fueled, NOT anaerobically fueled.

  • “when you’re not eating for hours and hours, your body is going into survival mode and starts storing fat” 3:54
    This has been debunked ages ago, and intermitted fasting is actually proven to be very healthy and is exactly “not eating for hours and hours”

  • could i do all of the exercises first and then do interval sprints (30s on/off) for five minutes? seems a lot easier to do in a gym instead of making sure all of the right equipment is free exactly when you need it

  • Doesn’t sound right, I feel the difference between staying calm and writing exam and watching Sherlock Holmes……. I even use detective Conan episodes as appetizer…… More research is needed….

  • Hi, I’m a 41 yr old male that’s 5 ft 7 in. I am currently 180 lbs., I am trying to determine how many calories I need to eat each day to slowly lose fat and build muscle. I weight train 4x’s a week and cardio once a week or so. I have seen ranges from 1800 calories to 2700. Can anyone help narrow this down?

  • This is ridiculous. It’s not about how many calories that meal has. It’s about how many MORE it has (compared to your usual meal, or you maintenance calorie intake).

  • Soooo In a more recent video you has said combining strength training and cardio wasn’t the best idea. (when Jesse is doing deadlifts and bar hops). Did you only mean that when you try and do your 1RM?

  • I’m a tournament chess player, so on match days, I spend about three to six hours on “intense thinking” and “calculations.” Assuming an average game length of 4.5 hours, and your statement of burning 1.5 kcal/min, I should burn about 400 kcal a chess game?
    I am wondering if this means that I burn those in addition to what my brain uses in a rest state, or altogether?
    Why do I feel so drained and exhausted after a game? Is that simply from calorie loss, or can my brain get “tired” as well?
    I meant these to be serious questions, not a silly comment. Thank you!

  • see but how bout work. my job takes constant thinking and math non stop. like you have to got to focus. im just mostly curious because it seems like i can never eat enough to keep up lol.

    going so far as eating high calorie food on purpose, cakes high carbs and anything thats not low calorie lol

  • Hİ I d suggest taking Melatonin to all for life. Unbelievable difference w sleep cortisol w/loss etc. Here more info;
    https://youtu.be/I7YIRqTNmuY

  • You guys should make your at least $4 a month on patreon an experiment to see how many people give $5 instead. Because even though its more, people like to round to the nearest 5 but why?

  • wonderful advice….I weigh 187 pounds i’m 5″3 in tall…i have anxiety so i take lexepro….i feel this medicine has caused me to eat and gain weight very quickly….i love this antidepressant because i’m afraid of asking my doctor to change my medication…but i wonder if i exercise and eat right will i be able to loose weight even though i’m on my meds? Right now i’m very desperate due to i’m OVER WEIGHT and i don’t like the way i look.

  • people dont know what sprints are… you should be going balls out using every muscle to your advantage not just going 70% go for 110%.

  • Well, lets compare thinking to weight traininkg for a moment, when you do weight training, you will gain muscle mass over time wich will increase your resting metabolic rate, now the real question is: can you make your brain bigger with logic puzzels and thinking exercises and will bigger brains will burn more calories

  • I wonder how many calories were burned thinking about making this video, and how many calories I burned thinking up this question, and how many calories I burned thinking up that question, and [etc]

  • That’s why gaming is so good for diets. 1 You burn cals from constant concentration. 2 The body tension, hand movements, rage jumping(or however you rage). 2. 3 With hands on keyboard and mouse, they are not digging in to bags of chips.

  • You said too fast if you don’t sleep well due to high cortisol. But doesn’t fasting create a stress response in alot of people? Wouldn’t that exacerbate the stress received from lack of sleep?

  • Hey Thomas. Great article and love the science. I was just wondering for those that are stressed and have too much cortisol already would MCT and Cayenne be counter productive to fat loss as it would potentially increase fight or flight further increasing cortisol production and getting a bigger beer belly?

  • I disagree with “Science” because when you think hard you burn more than justcaloreis in brain, whole body make changes. When I study I can eat every 3-4 hours!!! I can push very hard when I study

  • Hey Thomas, is 100% cacao unsweetened bakers chocolate healthy for you? I put in some swerve and it’s amazing. To the point it feels like cheating.

  • This PT is going off last century myths.. “carbs store as fat” bullish*t! Carbs retain water and raise your insulin levels a tad.. it does NOT store fat.