Here are some surefire ways to burn off an additional 100 calories to help you burn extra fat and attain a leaner physique.

1. Raise Your Intensity

It’s a well known fact now that increasing your intensity during your workout will create an “afterburn” effect.  If you haven’t heard of the term “afterburn” in the fitness world, it simply means a disturbance in your metabolism causing you to burn more calories after an intense strength training or interval training workout.

2. Ditch The Sugar

One 8 oz glass of juice has an average of 28 grams of sugar and 120 calories. One packet of sugar is 4 grams and 16 calories. Do the math. In one glass of juice you just consumed 7 packets of sugar. Get rid of the white stuff; your body will appreciate it.

3. Ditch The Sugar Substitutes

Research has shown that our body reacts the same way to sugar substitues (sucralose – aka Splenda, aspartame – aka Equal, saccharin – aka Sweet’N Low). Insulin levels still spike, wreaks havoc on our metabolism and causes the body to store more fat.

4. Eat Healthy Fats

Studies have shown that consuming more healthy fats, aka essential fatty acids, allows our cells to burn more fat and shrinks existing fat cells. A supportive diet rich in healthy fats also helps to break down the visceral fat around our organs, which is the dangerous body fat.

5. Turn On The Heat

If you’re into the hot stuff (get your mind out of the gutter) research has shown that adding more spice (hot sauce and chili peppers) to your meals can elevate your caloric burn by 25%.

6. Stand Up and Let Go Of The Handles

If you’re one of the machine cardio goers, let go of the handles on the elliptical already! If you’re stuck on the bike, change it up and get on another machine that has you standing instead.

7. Sleep Well

A lack of sleep and poor quality sleep drastically affects your fat burning hormone, leptin, and your appetite controlling hormone, ghrelin. A good eight hours of sleep will keep these hormones working full-time versus part-time. If these hormones aren’t operating optimally it can cause cravings.

Did this post help? There are a lot of other tips out there, let us know what else you’ve heard. Share in the comments section below.

- Rommel