A couple of weeks ago I published Part 1 of the series on “How to burn a lot of calories without exercising!”. For those that missed it Click Here <— For Part 1.
The popularity of Part 1 proved that most of you are exactly like me…time poor and looking for ways to maximize our calorie expenditure.
When I published Part 1, I promised Part 2 was just around the corner, so without further ado, here are my next list of 20 sure-fire ways to burn more calories in your everyday life.
#21) Play with the kids:
Teaching your kids to increase their daily activity may save them from weight gain in the future. And it will help you, too! Play games outdoors with you kids, walk them to school or to the bus stop. If you drive them, park at the back of the car park. You can use the time spent walking to talk to them about their day.
#22) Be active at social events:
How many times have you gone to a party or social gathering and immediately looked for a place to sit? Next time, choose to stand or walk the room and talk to as many people as you can. You will be burning extra calories all while being social.
#23) Go shopping:
This one is a favourite of Mrs Niko. You can burn up to 400 calories in a 2 hour shopping session.
#24) Eat fibre rich food:
Low-carb, high-fiber foods take long to digest than other foods, the result is you feel fuller for longer and less likely to snack on junk. Foods such as spinach, broccoli, asparagus, and cauliflower are all great options.
#25) Sit up straight:
Well what do you know, your Mum was right! Sitting up straight means not only will you have a better posture, but it strengthens your abs by engaging your abdominal muscles, resulting in more calories being burnt.
#26) Avoid sugar:
Consumption of sugar triggers your body to release insulin, which then either shuttles sugar to your cells to be used as energy, or if the energy from the sugar isn’t required, it will be stored as fat.
#27) Pump up the volume:
Get some music on your life. Listen to songs with a fast beat. You will find subconsciously that whatever you are doing will be in time with the beat, the result? You will do this at a faster pace resulting in a greater calorie burn.
#28) Pack a snack:
Make sure you always pack a healthy snack such as nuts, a low-calorie bar or a piece of fruit. The vending machine won’t be as tempting when you have a healthy option at hand.
#29) Rise up:
Rise up onto you toes and then lower yourself down again. This little move can be done anywhere and is a great little calorie burner.
Overweight people don’t fidget or move as much as lean people.You can burn up to 300 calories per day just by not sitting still, twirling your hair or tapping your feet. Keep a stress ball at your desk and use it during the day. Not only will you burn more calories, you also will increase your grip strength and possibly reduce your stress levels.
#31) Opt for a basket:
When shopping grab a basket instead of a trolley or cart and burn up to 100 extra calories during a 30-minute shopping trip. As an added bonus you may spend less, as you’ll be less inclined to grab extra items you don’t really need.
#32) Benefit from feeling the steel:
Research indicates that having more lean muscle will burn more calories. How much? For every pound of lean muscle you will burn an extra 30-50 calories per day at rest. My advice…be sure to incorporate weight training into you fitness regime. Click here to read more about the benefits of weight training <— My Recommended Program.
#33) Skip the snacks:
Most snack size candy or chocolate are about 100 calories. Most work places have then in a place that is easily accessible. Avoid them, you don’t need them! If you are hungry refer to tip #28.
#34) Keep your blow-dryer at the gym:
This one might not be for everyone, especially if you are bald, but if your a member of a gym and you have a locker, consider leaving your blow-dryer at the gym.
#35) Don’t peel:
This tip is an extension of tip #24, don’t peel you fruit and veggies, the skin is full of fiber.
#36) Get Busy:
An hour of sex burns an average of 300 calories. Need I say more?
#37) The good oil:
Replace animals fats and oils such as sunflower oil with those containing medium-chain fatty acids, such as coconut and macadamia oil to lose more body fat.
#38) Oolong it up:
Studies have shown drinking oolong tea can increase metabolic activity by as much as 10 percent. The end results? You got it, more calories are burnt.
#39) Swing your arms:
When you walk, move your arms. The more parts of your body you move at the same time the more calories you will burn.
#40) Snack before you drink:
Drinking alcohol paves the way for overeating. Have a high protein snack before you go out for drinks, protein keeps you fuller for longer, resulting in less impulse eating while you’re out.
Like I suggested in Part 1, on top of following a sound nutrition plan <— Link to Video 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 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
If you have any strategies of your own that you use, share it with us all by dropping a comment below.