How To Burn a Lot of Calories Without Exercising! Part 2

How To Burn a Lot of Calories Without Exercising! Part 2

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.


How to burn a lot of calories

Tip #29) Rise Up

#30) Fidget:
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.

  1. An hour of sex? Have you ever had sex?

    • Caitlin, I don't think it has to be all in one, umm, sitting(?). Just like any other exercise, you can do several repetitionsto achieve the total workout.

    • I need to pass this article along to my wife!

      • wow i really hope you sid this because she likes exercise and not that you think she needs to do them!!!

    • There's a Part I as well!

    • I don't mean to imply that you or my wife need to burn more calories… but I do, and I can't think of a better way!

    • Oh, it's possible, Caitlin. It's possible.

    • Kurt Gasser I like your thinking!

    • Madison Bowman love the comment!

    • Caitlin, I can answer your question with a big yes! 2 x kids support my answer and Kurt is right, it doesn't have to be all in one….sitting…lol.

      • I agree I have 7 kids and no life cause someone always has to be somewhere.

    • Caitlin if you sex isn’t lasting for at least an hour then something is wrong with your sex life.

      • @Chelsi: You’re a moron. My husband and I have a great sex life and it probably totals an hour a week. Longer doesn’t mean better- or more intimate.

        • An hour……a week????? I agree longer DOESN’T mean better or more intimate…but it lasts a TOTAL of an HOUR in an entire week?? O_o

        • Couldn’t agree more Christine, the only thing that matter is you and your husband are happy.


      • There is nothing wrong with my sex life, i can assure you. Been with my boyfriend for 5 years and i can probably count on 1 hand how many times we’ve had sex thats lasted longer than 30 minutes. We’re generally in the 15-20 minute range and its perfect. Your judgment was pretty rude Chelsi.

    • This comment made me LOL. So true. I had to figure out the calories for a realistic coitus session.

    • That just made me laugh. I was thinking the same thing, then I scrolled down and there it was….first comment! Too funny 🙂

    • Lol… an hour isn’t very long. How about 2 hours…. a day. (Yes and I’m female too.)

    • What kind of sex are you having if a session isn’t an hour long…?

  2. Caitlin, I can answer your question with a big yes! 2 x kids support my answer and Kurt is right, it doesn't have to be all in one….sitting…lol.

  3. Many college students should read #40… That is if they're old enough. lol

  4. LOVE these tips.. My job can be pretty sedentary sometimes!

  5. I clean the house while I am on the phone to my relatives… By the time I am off the phone I am a vacuuming away from a clean house and it gets me to move around a lot during the phone call!

  6. You should change #33 to skip the sugary snacks since in two others you say to grab a snack and snack before you drink.

  7. I don’t understand the connection between burning calories and a blow dryer.

    • I think leaving the blow dryer at the gym is incentive to actually go to the gym. Since a majority of women blow dry their hair after getting out of the shower, leaving it at the gym would mean you have to go there to get it. Hence, if you’re going to the gym to pick it up you might as well work out.. That’s just what I think it means though.

  8. Ok…sounds good;)

  9. #37 is HIGHLY deceiving. Coconut oil may have less calories than other varieties but about 85% of its fat content is saturated fat, the bad fat. It’s important to know how to read the WHOLE food label and not focus on one or two pieces of information in order to really know what you’re eating. Sheesh.

    • I don’t mean to start a battle, but the whole hype about saturated fats being terrible for you is a bit misguided. Though moderation is still key, saturated fats are so vital to your body’s functioning from your immune system, brain, lungs, bones and cardiovascular system, that your comment about 37 being deceiving needed to be addressed. Coconut oil (among others) DOES contain relatively high amounts of saturated fats, but it’s these fats that are messengers for metabolic processes (including insulin release). Do a little research before believing everything the media tells you.

      • Blqir, I couldn’t agree with you more. Not all fat is the enemy, most people have just got swept up in the fat free hype.

      • Blair, I appreciate the information you gave but you you left out some vital information. Most people get enough saturated fat through meats and dairy products. While you’re right about humans needing saturated fats, you need to understand where those fats are coming from. Vegetable-based oils are high in unsaturated fats, the kinds that are high in good cholesterol and consequently lower a person’s overall cholesterol (which is raised by saturated fats). In other words, you need healthy quantities of both. If you consume animal products, you need to balance the saturated fats with some unsaturated fats, as well. I’m a nutritionist who constantly sees people making unhealthy food choices and coconut oil is one of them… just because it has less fat than vegetable or canola oil, doesn’t mean it’s healthier.

        • Stephanie,

          Thanks so much for your input. Previously I would have agreed with you however my opinion of coconut oil recently changed due to new research which identified coconut oil contains unique fat molecules known as medium-chain fatty acids (MCFA). Although they are technically classified as saturated fats, this fat can actually protect you from getting a heart attack or suffering a stroke. Here is a link to the full article (complete with research reference)

          Let me know your thoughts

          • Hi Niko,

            I find the article very interesting. However, I find 3 major causes for concern:

            1) The article is on a website promoting coconut consumption; so they have a vested interest in convincing people to choose coconut.

            2) This statement at the bottom of the page: “This website is for informational purposes only, and is educational in nature. Statements made here have not been evaluated by the FDA. Nothing stated on this website is intended to diagnose, treat, cure or prevent any disease.” A lot of sites use similar disclaimers but reading that meant I didn’t have to look any further to find out if the FDA agrees.

            3) The research isn’t new. All of the articles cited are from 1986-1998. Sixteen years have passed since the last article they used to back up their claims but the Mayo Clinic, among other respected sources, still specifically mention avoiding coconut oil to prevent heart disease.

            I didn’t intend for this to turn into a big debate but it’s important to weed through the incredible amount of bad information on the internet to find respected sources.

          • Stephanie, I am glad that you have provided your opinion on the subject. I don’t mind a healthy debate, after all this is how we learn things. As an example look at the shift from static to dynamic stretching pre-workouts now. If you are interested I would love to have you contribute and article to the site, perhaps on exposing your top 10 nutrition myths. Let me know your thoughts.


          • I completely agree, discussion promotes awareness and that’s how we all learn. I appreciate your candor and I think it adds to your credibility as a source for health and nutrition information. I don’t consider myself an expert but studying nutrition for my undergraduate degree and later in culinary school has taught me a lot and I continue learning as food science progresses. I’d be honored to share a little of what I’ve learned.

          • I think this site is a great source for intelligent info, and this debate was great too 🙂 ty for sharing 🙂

  10. I usually do squats or some other kind of easy lower body exercise when I’m brushing my teeth.

  11. Why would you leave your blow dryer at the gym?

    • Because then you would have to go to the gym to get it or use it…And once your there you will probably work out. Though, if you don’t blow dry your hair often, this wouldn’t work,haha

  12. You know, a lot of these make sense. I am not a slim person, But I am muscular. I do a daily triple threat of yoga, strength training, and cardio. 30-45 minute workouts. I am not trying to drop weight like a celebrity, I am trying to slowly change my metabolism. A lot of these tips are things I try to do already, and I will attest to the fact that these things do work! I have lost 30 lbs in the past 6 months or so thanks to simple little everyday changes to your lifestyle.

  13. Fab post will definitely try and put more of these things into practise as I try to lose some weight before my wedding in June. I’ve already started fidgeting and trying to spend as much time on my feet as possible. I also have the radio on when I’m in the kitchen and find myself dancing to the music! I’ve also just bought some coconut oil and have been putting it in my tea instead of sugar, it makes it a bit greasy but tastes great. Thank you for the other tips!

  14. One thing I started doing is everytime before I eat, even if it’s just a snack, I’ll do a 30-60 second wall sit. Those things are miserable. One: it’ll make me think twice before eating to see if I’m ACTUALLY hungry and frequently I’ll just change my mind. Second, of course the extra calories I burn doing the things, and the muscles I’m slightly building. Obviously I can’t do this in public, like on a date or something, but for the most part it works great. You could also replace wall sits with push-ups, crunches, jumping jacks, etc.

  15. Something that I’ve been trying to incorporate into my day is squatting over my chair as opposed to sitting in it. I’m in my senior year of college and spend a lot of time on my computer doing research/homework. Every five or so minutes I try to get up and squat over my chair for a minute or two before sitting back down. I look silly, but hopefully my booty won’t by summer.

  16. So your telling me that the 5 pounds of sugar I consume in a week turns to fat? Funny Im 5’2″ and weigh in at a buck 30! Been doing this for over 30 years! Im FAR from fat! Sugar does not make people fat! It is all the damn chemicals in the foods we eat that are making us fat! Been proven time after time and yet people want to say its sugar! BS! Just like Bananas fat you fat?! Right. NO THEY DONT! We NEED bananas for the potassium! What a bunch of dip s*&%s!

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