Being a busy shift working father of 2, spare time is not something that I have plenty of.
On top of following my recommended nutrition plan <— Link to Video everyday, in order to maximize my calories expenditure I try and incorporate several calorie burning techniques that are not part of my training regime, but fit easily into my everyday life.
In order to help my readers I have made a list of 20 ways how to burn a lot of calories in your everyday life.
#1) Sleep more:
Sometime this is easier said than done when you have young children, but research has shown that getting less than four hours of sleep over an extended period of time slows your metabolism. Aim for between 7 to 9 hours sleep per night.
#2) Watch less television:
Stop watching television for the sake of watching television. Sure, watch your favorite shows, but I’m sure we have all sat in front of the TV and thought to ourselves: ‘There is nothing on!’, but surprisingly we still sit there and watch ‘Nothing’. Studies have shown that adults who halved how much TV they watch burned an extra 119 calories per day, without actually changing their calorie intake.
#3) Do things by hand:
This one is not always the easiest when you have young kids or are busy with work, but when you can do some of the household tasks yourself. Mow the lawn, vacuum your house, wash your car, Wash your dishes or hang out the washing. It is nice when all of these things are done for us, but if you have the time consider doing them yourself as they take considerable energy to complete. As an example washing your car will burn about 210 calories per hour.
#4) Cook your own food:
We all know it’s usually healthier than buying takeaway, but think of the extra calories you will burn by preparing your food. At the very least you will be on your feet for about an extra half an hour, which burns more calories than driving to the takeaway shop.
#5) Get active socially:
Next time you organise a work social function, pick an activity that gets you moving whilst having fun at the same time. There are plenty of options such as bare foot bowls, ten pin bowling or go-karting. Each of these options burns on average about 200 calories per hour.
#6) Get yourself a pedometer:
Each day aim to 10,000 steps per day. 10,000 steps equates to about 5 miles (8 kms), which depending on a few variables, such as weight sex and age, can burn anywhere from 250-600 calories per day.
#7) Move quickly:
Ever noticed how fit people seem to do everyday tasks with more speed, whilst overweight people tend to complete the same tasks at a much slower rate? It’s not really any great secret, move your body more quickly and you will burn more calories. Want to move more quickly? When you are walking places during the day, walk like you are late for a meeting.
#8) Walk and talk:
If you can, don’t sit still when you take a phone call. At home stand up or walk around the house while on the phone, at work if possible take the phone call standing up or even look at taking the call on your mobile. Standing burns about 50 percent more calories than sitting. What that means is you can burn about an extra 50 calories per hour by standing and talking on the phone. If you walk while you talk you burn about 85-90 calories per hour.
#9) Try and Relax:
This is probably one of my biggest weaknesses but it is also a big problem when you are trying to lose weight. Stress causes the body to release a hormone called cortisol. Cortisol is the hormone that causes your body to store calories as fat.
#10) Laugh more:
Whilst on the subject of reducing stress, try and laugh more. If you laugh for 10-15 minutes a day you can burn up to an extra 50 calories. Watch your funny sitcom, read a funny story or even ring a friend that always cracks you up.
#11) Don’t eat in the car:
Unless you are on a long road trip, don’t eat in the car. Eating in the car can lead to mindless consumption of calories, yes sometimes it can be a time saver, but more often than not all you are doing is filling in time while you are sitting in traffic.
#12) Switch on your core:
Every time you are driving and you get stuck at a red light, switch on your core. Not only does switching on your core help you lower back it actually burns calories because you are tensing your stomach muscles. Before long you will be doing it automatically. Red light = Switch on core!
#13) Switch sides:
This one rings true with me because my youngest son weighs a ton. When you are carrying your child or a heavy bag for that matter, every 5 minutes switch sides. This will engage more muscles and burn more calories as a result.
#14) Take 5:
For each hour you spend sitting at your desk at work, get up and move around for 5 minutes. Takes a short walk to get a drink or do some gentle stretching. You will find that it can actually help keep you alert and lead to better productivity.
#15) Take the long way:
When at work, go to the restroom furthest away from your desk, get out of the lift one level early and walk the last flight of stairs to your level, get off your bus one stop early and walk the rest of the way to work.
#16) Ditch technology:
Stop ringing or emailing a work colleague that works on the same floor as you. Get up walk to them and have some human interaction. It frustrates the hell out of me when someone calls me at work and I can actually hear their voice because they are sitting within earshot of me.
#17) Drink cold water:
Your body is hot, with your temperature sitting around 98.6 degrees Fahrenheit (37 degrees Celsius). If you drink a glass of cold water your body has to bring it up to the same temperature as your body. To do this, for every litre of water, your body burns about 30 calories. If you drink 2 litres of water (as you probably should be), you will burn an extra 60 calories per day.
#18) Chew gum:
While you are chewing gum you won’t be grazing on food out of boredom and it does burn a few calories.
#19) Drink a few cups of strong green tea every day:
In addition to caffeine, which studies have proven increases the rate at which you burn calories, green tea contains catechin polyphenols, plant chemicals that may also boost metabolism, according to a study from the University of Geneva in Switzerland.
#20) Heat things up:
Studies have shown that spicy food can temporarily increase metabolism, which results in more calories being burnt. Try adding chilli flakes or sauce to a dish or get stuck into some wasabi or curry.
My suggestion, on top of following a sound nutrition plan <— Link to Video, would be to try and incorporate 5 or 6 of these options into your day. If you can manage to burn an extra 100 calories a day without impacting on any of you spare time, then that is a massive win in your battle of the bulge.
100 calories might not sound significant but it definitely is, here is why, if you can burn an extra 100 calories per day without trying then you will burn an extra 700 calories per week. Given that to lose a pound or half a kilo of fat, you need to burn an extra 3500 calories. The simple maths is after 5 weeks of incorporating 5 or 6 of these techniques, you will burn that 3,500 calories.
For more detailed information in relation to calories and weight loss, click here.
Burning an extra 100 calories per day is pretty easy, in fact you can burn a lot more than that, it all depends on how many of the strategies you employ.
If you are struggling to pick out 5 or 6 strategies in this list that you think will seamlessly fit into your everyday life, don’t stress, this list is only Part 1.
If you are struggling on your weight loss journey, you should consider taking a look at my recommended nutrition plan <— Link to Website. Once your nutrition is in order I recommend you have a look at my recommended training program for women <— Link to Website or my recommended training plan for men <— Link to Website
Part 2 is now out and it contains a list of more strategies that you might find a few more suitable ones from, click here <— For Part 2.
If you have any strategies of your own that you use, share it with us all by dropping a comment below.