Home weight loss 30 simple ways to help you burn more calories every day

30 simple ways to help you burn more calories every day

written by Vidya Sury May 8, 2021
30 ways to burn more calories

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It is a fact that you should burn more calories than you consume if you want to manage your weight at the ideal level. And yet, most of us forget that basic math and moan that no matter what we do, or what diet we follow, that extra weight just won’t come off.

So how about some simple lifestyle tips that will help you burn more calories on a daily basis? You can try a few or try them all. In fact, why not make them a habit so that you can lose weight steadily and keep it off, too?

30 easy ways to burn more calories at home

30 simple ways to help you burn more calories every day

1. Before going for that snack, reach for water

Water is the cheapest and safest way to suppress your appetite, especially when you are not sure if you are hungry. So go safe, go H2O. It is healthy for you, and will help you burn more calories.

Read: How much water should you drink?

2. Stop buying processed/junk foods

I know, it is tempting to add that BOGO snack to your shopping cart. But you are only setting yourself up for temptation you know you can’t resist. When you cut back on the not so healthy food choices around you, you are less likely to snack impulsively.

3. Motivate yourself

Trying to get into those jeans, aren’t we all? Use that as an incentive. Put a pic of yourself wearing them where you can see it every day. Or motivate yourself with something else you’ve been meaning to do. Maybe it is a body piercing. Or maybe it is that book you always wanted. Keep it simple.

4. Add spice to your life

Spices like ginger, peppers and tabasco sauce made from capsicum can help you burn more calories and fat, according to research. So, use these spices to flavor your foods.

Read: Herbs and spices – treat to the taste buds

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5. Get enough sleep

Getting enough sleep has a long list of health benefits, not the least of which is to help you burn more calories and lose weight. We know that losing weight is challenging and keep it off, even more so. Enjoy the potential weight loss benefits by getting a good night’s rest and avoid the negative health impacts of sleep deprivation.

6. Shop wisely

Don’t walk into the supermarket without a list. Plan your shopping and only buy what you need. This will avoid impulse shopping.

7. Drop the ABCs to keep fit

That’s alcohol, bread and complex carbohydrates. Minimize these in your diet if you want to get on the fast track to fitness.

8. Beat night-time cravings

According to research, dark rooms and nights increase the chances of us overeating. So, try and go to bed an hour earlier than usual.

9. Never skip breakfast

It is true that breakfast is the most important meal of the day. A healthy breakfast fuels you for the day and you’ll be less hungry at lunch. Also, you are less likely to snack in between meals.

10.Snack smart

Carry healthy snacks like a handful of nuts or a fruit. In fact, if you don’t have a choice, a hard candy is only about 20 calories and can last up to twenty minutes while that 400-calorie ice cream that looks inviting won’t even last ten minutes. Choose wisely.

11. Distract yourself with music

Each time you feel like binge-eating, listen to your favorite music. It activates the same feel-good center of the brain that eating your favorite foods does.

12. Make it a habit to set the table

This is an interesting thing – unless you lay the table for a meal, do not eat. Which means no wandering into the kitchen or to the refrigerator to grab a bowl of something to eat.  Stick a reminder on your fridge if you like.

13. Enjoy green tea

Green tea increases the body’s ability to burn calories. Green tea is rich in antioxidants, EGCG, and catechins which makes it beneficial for weight loss and boosting your metabolism.

14. Practice mindful eating

When you eat, do just that. Focus on savoring each bite of your meal without distraction. Make it a point not to eat while watching TV or reading. Do not check your email or scroll the internet while you eat. This way you’ll know exactly when you’ve had enough rather than eat mindlessly.

15. Step out

Spend at least twenty minutes a day outdoors, taking a walk or enjoying the sunshine. Besides getting your daily dose of vitamin D, did you know that sunlight helps to control your food cravings? It does! Spending time in the sun is also beneficial for your mental health.

16. Try yogurt

If you must have a snack, try yogurt for a quick pick-me-up. Preferably Greek yogurt for its health benefits.

17. Brush your teeth and tongue

As strange as this sounds, brushing your teeth and tongue can actually trick your taste buds. Or at the very least, use a mouth wash. It tells your taste buds that you’ve finished eating for the day. There is research about how people who chew sugar-free gum consume fewer calories during the day.

18. Watch your portions

We do tend to eat more of the foods we enjoy, don’t we? Instead, be mindful of how much you eat. Only eat until you are comfortably full. Use the plate method to fill your plate to eat healthy.

19. Give up one bad eating habit

This ties in with tip #12. Stop eating in front of the TV or at your work desk or in your bedroom. Make it a point to only eat at your dining table or your kitchen table.

20. Remember slow and steady burns more calories

Don’t be tough on yourself. That means consume the necessary daily number of calories for healthy weight loss. Try not to go below 1,200 calories. Aim to lose no more than one or two pounds per week. Consult your doctor about your daily calorie count.

21. Avoid the elevator when you can

Take the stairs instead of the elevator whenever possible. This is great cardio exercise especially if you feel inclined to make it a habit to take the stairs.

22. Dance in your car

With traffic what it is, I am pretty sure you get stuck in it often if you commute. Next time this happens, work on your abs. Focus on your rib cage. Just imagine yourself as a dancer and swirl around. Your waist and abs will thank you and added bonus, less lower back tension!

23. Get a jump rope

Remember how you used to enjoy playing with the jump rope as a child? Time to enjoy a piece of childhood now! Jumping rope is fantastic exercise to get your heart rate up and work your upper and lower body muscles. Pull in your tummy when you jump to achieve this and burn more calories.

24. Work that butt

Another thing to do when you are stuck in traffic in your car or waiting somewhere is to work on your butt. Contract your butt for fifteen second intervals. Tighten those muscles as you breathe in and release as you breathe out. Besides relieving stress, you’ll have a firmer butt.

25. Have fun

You don’t really have to go to the gym to stay fit and burn more calories. A fun way to do cardio at home is put on a pair of socks and slide around pretending to skate. Ten minutes of this will help you burn 150 calories. Do be careful though!

26. Lift some free weights

Strength training is an important part of staying fit. You don’t even need professional weights and dumbbells, although having them helps. Pick up two full 700 ml water bottle for starters and work those arm muscles. It’s all you need to start a strength-training regimen.

27. Take two steps at a time when you climb stairs

When you take the stairs, try skipping a step by taking two steps at a time. This will stretch your leg and buttocks for a better workout. Also, you’ll feel great because this movement releases endorphins. Try it!

28. Spend some time gardening

Did you know that working in the garden can help burn more calories? Put in one hour of hard work to burn up to 500 calories. Don’t have a garden? No problem. Help out in your friend’s or relative’s garden!

29. Watch some exercise videos

During these times when you have to minimize going outdoors, one of the best ways to burn more calories is to follow an exercise video. YouTube has an amazing variety of workout videos from beginner to advanced levels. Choose one you enjoy and work out in the privacy of your home.

Read: How much exercise do you need every day to lose weight?

30. Burn more calories with housework

This is truly a win-win situation! As you catch up with housework and chores, you can actually burn calories as a bonus! So set yourself a routine. Start by making your bed, putting your clothes to wash, fold those clothes and put them away, do the dishes and so on. Group your chores for the best benefit. As you make the bed, imagine balancing a book on your head. If you have decided to do some dusting, work your calf muscles by rolling up on the balls of your feet.

So, there you go – 30 easy ways to burn more calories as you go about your usual routine. Which ones will you try right away?

Stay healthy!

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