Using Coffee To Increase Weight Loss
Everyone is looking for every little advantage to help in the never ending battle of the bulge. Every other week a new fad diet hits the Internet and magazines, promising instant dramatic weight loss if the reader will just follow their techniques. But at its heart, baring major medical or hormonal problems, weight loss comes down to a simple metabolic equation, Energy Burnt Greater Then Energy Consumed. It doesn't really matter what diet is followed, as long as more calories are burnt on average than energy consumed through the consumption of food. Cutting the energy consumed through restricting calorie intake is the easiest way to help losing weight, but it is difficult to do over a long period of time, so every but that helps the "Energy Burnt" category will bring you closer to your weight loss goal.
Why Coffee Is Good For Weight Loss.
Not only does a morning cup of joe make you feel better with its sweet aroma and caffeine jolt which acts as an almost instant stimulant to jolt the body from slumber, coffee has the following positive benefits that can assist in weight loss;
Increase In Metabolism
The caffeine found in coffee naturally increases the bodies heart rate. With additional blood being pumped throughout the body, muscles are engaged more easily and will work harder as lactic acid is more readily shed. The increase in heart rate and muscle engagement leads to the body converting energy from food to heat, which is partly why you feel warmer after drinking a cup of coffee. This extra heat caused by the burning of additional calories occurs even when you are sitting still but is magnified while being physically active, leading to more calories being burnt for the same amount of physical time and effort put in. The effects from a cup of coffee on the body's metabolism rate lasts for approximately 3 hours, so you can space your coffee's accordingly to help ensure you don't overindulge in caffeine.
Increase in Energy
A coffee around 90 minutes before working out has an enormous effect on how hard and long you can exercise. By increasing the exercise intensity without decreasing the time spent will burn more calories for the same time period, leading to quicker weight loss. This is due to caffeine increasing the body's heart rate, brain awareness and directly ramp up the central nervous system, activating the body's "flight or fight" response which can then be harnessed with exercise. With caffeine, the body's muscles are actively engaged which allow them to shed lactic acid more efficiently, meaning that muscles take longer to fatigue.
Coffee can act as an appetite suppressant by filling the stomach full of substance without consuming a large amount of calories. By replacing a small meal like morning or afternoon tea, especially if this meal is within 90 minutes of an exercise session, will let the body feel full without the addition of high calorie foods. Be mindful not to add unnecessary calories (as outlined further into the article) to your coffee otherwise you will quickly negate the benefits of replacing a meal.
Other Non-Weight Loss Benefits Of Coffee.
Coffee is one of the world's highest sources of anti-oxidants, which have been found to be a natural way to combat free radicals that are released into the body by the western diet of highly processed food. Drinking moderate amounts of coffee has also been heavily linked to lower incidents of various cancers and heart disease. Coffee is also a very social drink and drinking a cup of joe with a friend or colleague lowers stress and can release endorphins, the body's natural "happiness" drug.
Things to avoid,
- Adding high calorie extras to your coffee. The addition of full cream milk or worse yet, cream, sugar, other sweeteners like caramel or chocolate sprinkles will add unneeded calories into the diet, offsetting all of the weight loss benefits that coffee can bring. Straight black coffee is the best for weight loss but white coffee with skim or low fat milk is a perfect alternative.
- Caffeine is addictive and although experts disagree on exactly how much is too much, it's a safe bet to limit coffee intake to 4 to 5 cups a day. By drinking too much coffee, the body gets used to the caffeine providing the body with stimulation and starts to limit the production of natural stimulant hormones. Too much coffee can also lead to loss of sleep, which study after study has found to be detrimental to weight loss.
- Coffee is also a diuretic, so ensure you drink more water to offset this effect otherwise the body will become dehydrated which will negatively impact performance.
The positive benefits that coffee can bring the dieter, when used in moderation, makes coffee an easy addition to a weight loss routine. Having a coffee 60 â 90 minutes before exercise and instead of a meal, will help lower calorie intake while raising the body's natural metabolism level and increasing energy levels to allow the dieter to exercise harder for longer.