Aug 30, 2024
This simple list of non-exercise ways to boost fat burn has turned my YouTube channel subscribers upside down! Meaning they’ve flipped over them! It’s crazy! Secretly my hope is that YOU are using these as extra insurance, and not your only line of defense.
- Increase Water Intake to Boost Hydration
- Increase Protein Intake
- Thermogenic effect of food - almost 30 percent of it goes to digest and breakdown
- Muscle protein synthesis even - 30% of it toward digestion
- Even without resistance training there is a muscle protein synthesis
- Sleep More Consistently
- Release of testosterone and growth hormone
- Same wake time is the fastest way to reset your circadian rhythm
- Limit or Eliminate Alcohol
- Metabolizing alcohol all other metabolism stops (food gets stored as fat)
- It’s metabolized as sugar, increasing blood sugar then insulin
- The after effect is as bad: negatively impacts sleep, causes blood sugar issues the next day
- Negatively impacts hydration levels
- Decision-making skills are gone so making good choices is hard!
- Move More Exercise Less
- The variability between N.E.A.T. is up to 2000 calories a day between those who are active and sedentary. While you might burn 300 calories or even 600 in an ambitious workout, beware … it also can come back to bite some midlife women but having them sit more than ever.
- Experts categorize NEAT into three main subcomponents comprising body posture, ambulation, and all other spontaneous movements including “fidgeting”
5 Non Exercise
Ways to Boost Fat Burning
References:
- Baseline drinking water consumption and changes in body weight and waist circumference at 2-years of follow-up in a senior Mediterranean population: https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00264-8/fulltext
- Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290
- International Society of Sports Nutrition Position Stand: protein and exercise: https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8
- Effect of alcohol on postmeal fat storage: https://pubmed.ncbi.nlm.nih.gov/8116538/#:~:text=Alcohol addition (A) or isoenergetic,metabolized (0-6h).
- Non-Exercise Activity Thermogenesis in Human Energy Homeostasis: https://www.ncbi.nlm.nih.gov/books/NBK279077/
- Effect of resistance training volume on body adiposity, metabolic risk, and inflammation in postmenopausal and older females: https://www.sciencedirect.com/science/article/pii/S2095254623000972
- Combined Aerobic and Strength Training and Energy Expenditure in Older Women: https://www.researchgate.net/publication/239733834_Combined_Aerobic_and_Strength_Training_and_Energy_Expenditure_in_Older_Women
Other Episodes You Might Like:
- 5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: https://www.flippingfifty.com/building-muscle-after-menopause/
- Is Zone 2 Best for Fat Burning in Menopause https://www.flippingfifty.com/fat-burning-in-menopause/
- Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/
Resources:
- 10 Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge
- STRONGER Tone & Define: https://www.flippingfifty.com/getstronger
- TEDx Talk: https://www.flippingfifty.com/TEDx