Image: Shutterstock If someone told you that the only way to burn fat was heavy exercises, I am sure you will be disappointed. But, if someone told
If someone told you that the only way to burn fat was heavy exercises, I am sure you will be disappointed. But, if someone told you that there were many other ways that are simple and easy, won’t you have some ray of hope?
You don’t always need to spend hours at the gym to burn those extra calories. The simple day-to-day activities can be as useful as working out to burn calories. The below mentioned simple activities can help you burn 100 calories or more without much effort. Incorporate them into your daily life to fight the excess fat.
50 Simple Ways to Burn Calories:
Let us have a glimpse at the 50 easy ways to burn excess calories and fight fat:
1. Rope Jumping:
Take out 10 minutes from your busy schedule to jump rope. Jumping rope at a moderate pace will burn around 107 calories.
Tune into your favorite song and dance your heart out for 20 minutes. Choose high tempo music for an added kick. This will get your heart racing too, thereby burning calories.
3. Playing with Kids:
Spend half an hour with your kids playing casual games like hide and seek, badminton or hopscotch. Even chasing the kids can burn 120 calories.
4. Terrain Walking:
While walking to your office, college or health club, choose a path with uneven terrain. This will challenge the muscles to work harder, helping you burn calories.
5. Turn into a Jumping Jack:
Get your feet off the ground and see the pounds shedding from the body. Bouncing on a trampoline can burn 100 calories in just 27 minutes. Besides, it will also tone your thighs, legs and butts.
6. Cardiovascular Exercises:
If you want to expedite the calorie burning process, do cardio first. Cardio exercises will increase the heartbeat, aiding in calorie loss.
Plyometrics are high intensity explosive exercises like jumping and hopping that will get your heart rate up quickly, leading to faster calorie burning rate. You can burn more than 100 calories by doing plyometrics.
Another easy way to boost the calorie burning process is by walking. Sitting for a long time can reduce the metabolic rate, lowering the total amount of calories burnt. Walk for 20 to 30 minutes to burn 100 calories.
9. Listen to Music While Working Out:
Studies have found that people can pedal the stationary bicycles faster while listening to fast and popular music. They even perceive their workouts to be less intense than they actually are.
10. Speed Up:
Increase your pace while walking on the treadmill to speed up the calorie burning process.
11. Interval Training:
Interval training can improve the fitness levels more quickly than by doing steady state cardio. This will lead to faster burning of the calories.
12. Wear the Right Shoes:
Make sure you wear comfortable walking shoes with flexible sole to allow your feet move naturally. Do not buy shoes with stiff soles.
13. Workout at Night:
According to a journal published in the “Obesity”, we feel the hungriest a few hours before bedtime. Working out in the evening will keep you full for longer, preventing overeating. A brisk walk after dinner will make you less likely to snack at night.
14. Break Up Your Meals:
If you have a habit of eating cereal with fruits in the morning, then save the fruit for an after lunch snack and stick to just cereals in the morning. This way the same amount of calories will be divided and you will feel satiated without adding any extra calories.
15. Get a Dog:
Get a dog and burn more than 200 calories per week. People who walk around with their dogs are 34% more likely to lose weight.
16. Sit While Eating:
A Canadian study has found that people who eat foods while standing consumed 30% more calories than people who were seated while eating.
17. Brush your Teeth After Dinner:
Brushing the teeth after dinner not just keeps the cavities away, but can also help you burn more calories. It is believed that you are less likely to snack after brushing. The fresh breath after brushing will keep you from midnight snacking.
18. Eat Fruit Before Every Meal:
An easy way to avoid excess calorie consumption is by eating a fruit before every meal. Choose a fruit with peel as it will take longer to eat, giving your brain the signal that you are satiated.
19. Laugh Out Loud:
Laughter reduces cortisol, also know as a stress hormone which can trigger craving for fatty and sugary foods. Laughter also increases the heart rate and calorie expenditure by 20% in just 15 minutes.
20. Spice Up Your Meal:
Add a few hot peppers to your diet to burn off the calories. Chili and cayenne pepper speeds up the metabolism, helping you burn 50 calories. Opt for a dark chocolate bar with chili peppers on it. Make sure the dark chocolate has at least 70% cocoa content.
21. Keep Fidgeting:
Additional calories can be burnt each day with fidgeting. Just stretching, pacing, crossing and uncrossing the legs can help you burn 300 to 350 calories a day.
22. Chomp and Chomp:
Chewing gum can help you burn 11 calories an hour. Make sure the chewing gum is sugar free to avoid cavities.
23. Clean Up the House:
Light household work like cleaning and dusting can help you burn 170 calories per hour. Listen to your favorite tunes while working to make the chores more interesting.
24. Wash the Car:
Washing the car not only saves money, but can also help you burn calories. A 30 minute car-washing session can help you burn 105 calories.
This favorite activity of girls can help you burn 156 calories per hour. Add in a little strength training by parking your car far away from the store and carrying your shopping bags to the car yourself.
26. Drink Ice Cold Water:
Drinking eight glasses of ice-cold water will cause the body to expend more calories.
27. Steamy Bed Session:
An average bed session will burn a minimum 88 calories per hour. You can increase the number by spending more time on the bed.
Preparing meals in the kitchen can also help you burn calories. Labor intensive works like kneading dough, grinding spices with a mortar and pestle or even whipping cream will help you more with it.
29. Take Out the Baby for a Stroll:
Grab a perambulator and take your baby for a 30 minute walk. This will not only help you burn calories, but will also shed the post pregnancy pounds.
Hit the sauna room for 15 minutes after a workout session to sweat off the excess calories.
A small nap can also help you burn calories. Enough sleep increases the glucose tolerance, so that the body can handle the carbohydrates more efficiently. This will prevent the storage of fat in the body.
32. Play Fetch With Your Dog:
Play fetch with your dog for 20 minutes and follow it with a 20-minute bath to burn even more calories.
33. Take a Cycle Ride:
You can burn 285 calories by doing 30 minutes of moderate riding. You do not even need to spend huge sums of money on this gear.
34. Go for Swimming:
Take a dip in your nearest swimming pool to burn calories. A 30 minute swimming session can burn around 250 calories.
35. Play Sports:
Playing sports are an excellent way to rev up the metabolism and burn some calories. Play cricket, basketball, hockey and golf whenever you get spare time.
36. Eat Protein Rich Foods:
One of the easiest ways to boost the metabolism is by getting more protein in the diet. Our body uses more energy to break down the protein, helping you burn calories. Look for protein sources that are rich in nutrients and low in fat.
37. Green Tea:
Green tea is one of the healthiest beverages you can consume. It not only offers numerous health benefits, but can also help you burn calories. The high antioxidant content in green tea will fend off the free radicals, preventing diseases. Do not add sugar to your green tea as it can negate the benefits of weight loss.
38. Climb Up the Stairs:
Climb up and down a flight of stairs to burn off the calories. People who climb the stairs regularly, have great leg strength than those who use the elevators.
39. Strength Training:
The most effective way to increase metabolism is by doing aerobics and strength training. Strength training helps the muscle mass and tissues to burn more calories, even when you are at rest.
40. Paint or Wallpaper a Room:
Wallpaper your room to burn off the extra calories. Even moving a ladder can help you burn calories. Wallpaper or paint your room for 44 minutes to burn 130 calories.
Practice yoga or stretching asanas for 30 minutes. This will help you burn 200 calories. Beginners should take a class or refer to a DVD to ensure that they follow proper techniques.
42. Go Trekking:
Scaling a vertical surface requires plenty of energy. Even ascending can burn about 118 calories in 10 minutes. Trekking will also give you a toned buttocks and sculpted legs.
43. Play Soccer:
Whether you are defending, shooting or dribbling, soccer can burn around 107 calories in just 10 minutes. Soccer involves doing lateral, back and forth movements, which work at different levels, helping you lose weight.
The combination of strength training and constant movement can sizzle 107 calories in just 10 minutes. Join a kickboxing class that emphasizes on cardio rather than just the boxing technique.
45. Make Use of the Television Commercial:
Get up from your couch during the television commercials and skip, lunge or jump until the show starts. You can burn around 110 calories in the ad breaks of any one-hour show.
46. Mow the Lawn:
Tidy the lawn by clearing the autumn leaves from it. Mowing the lawn for 25 minutes can help you burn 180 calories.
Just standing can help you burn 73 calories a day. The next time you talk on the phone or assemble the stacks of paper on your desk, do them while standing.
One hour of Zumba session can burn 500 calories, if you put in full effort.
A 60 minutes of surfing session can burn a whopping 600 calories. Surfing also helps to develop core and balance abilities.
50. Lie Still and Quite:
According to a study, lying still and quiet for 7.25 hours can burn 500 calories. Go on people go catch your nap!
Do these activities every day and you could lose 10 pounds in a month. Remember, the calories burned depend on your weight, duration of the activity and intensity of the exercise.
By now you all would have realized that doing anything or nothing can burn calories, it’s just a choice of burning less or more. Put in all your effort and get rid of those extra pounds.
Which of these ways you will incorporate in your daily life to burn those extra calories? Pick those that fit your schedule and go ahead. Share your experiences with us. We would be happy to see your responses.
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