Working out is an important part of losing weight and being fit, but finding time to exercise some days can be challenging. However, it is possible to burn calories without hitting the gym!
In our new blog, NJ Diet shares our tips on how to incorporate small, simple changes to your daily routine in order to get in some much-needed activity when you’re just too busy for a full workout!
Easy “Calorie Busters”
1. Jumping Jacks
These old-school exercises are quite effective and can burn a lot of calories in a short amount of time. Jumping jacks get your heart pumping and will burn lots of extra calories. Try standing up every so often and doing a minute of jumping jacks, or more. The best part is that they can be done at the office, in front of the TV or anywhere!
2. Stomach “Tightening”
Sucking in your stomach actually does more than just make you look thinner. It can actually help you to be thinner! By tightening, holding, and releasing your abs several times throughout the day, you can burn calories and help to firm up those abdominal muscles. You can do it sitting down or standing, so just do it!
3. Take The Stairs
Whenever you have the choice between stairs and an elevator, choose the stairs- it’s worth it for all the extra calories you’ll burn. Feeling particularly energetic? Try running up or down the stairs, or, even better yet, going up and down the stairs multiple times.
4. Just Dance
You can actually burn as many calories dancing as you would at the gym! Dancing around vigorously can really burn a lot of calories, so just dance! Even if you’re not hitting up a party or going to a club, dancing around your living room or your office is just as effective.
Other Active Ways To Burn Calories
-
Walking – Stretch your limbs and breathe some fresh air without the hard impact that comes from running.
-
Pilates – Pilates can definitely make you sweat and it’s a good option if you aren’t in the mood for an intense workout.
-
Biking- A leisurely bike ride around your neighborhood or in the park can get in some much needed exercise.
-
Stretching – Spend that time you are watching TV to help your sore muscles by stretching your entire body.
Everyday Ways To Increase Activity
The gym or treadmill aren’t the only places to burn calories. You can rev up your metabolism just by going about your daily business, with no workout required.
-
Stand Up – Get out of your chair whenever you can. Standing for just three hours a day can help burn up to 630 more calories than you would sitting down!
-
Get Cleaning – Whether you’re wiping down the counter, bleaching the bathroom, vacuuming, or washing the car, really get into it and work out!
-
Stand Up Straight! – Good posture not only makes you look taller and leaner, but it strengthens your abdominal muscles.
-
Incorporate Squats: When you pick up something from the floor, keep your back straight and bend at the knees, not the waist, to help to tone your legs.
-
Get Fidgety – Tap your feet, pace, or move restlessly in your seat; it will keep your metabolism humming with what’s known as NEAT (non-exercise activity thermogenesis) and it can burn up to 350 extra calories a day!
-
Laugh, A Lot! – Laughing raises your heart rate 10 to 20 percent and kickstarts your metabolism and can help you burn up to 40 calories!
-
Shop Till You Drop – Shopping at the mall for an hour burns 210 more calories than shopping online!
Dietary Changes That Help Burn Extra Calories
-
Eat Small Meals, More Often: The body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings.
-
Don’t Skip Breakfast: Eating breakfast sends your body a signal that you’re not starving, so it starts burning fat—even when you’re just doing normal activities.
-
Choose Foods Wisely: Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack.
-
Opt For Green Tea: Green tea nudges up your metabolism for as long as 24 hours after you drink it, burning an additional 80 calories during that time. Flavonoids, found in the tea leaves, are believed to be responsible for the boost.
-
Drink Coffee: Studies have found that caffeine increases the rate at which you burn calories.
-
Quit Late Night Snacking: Eating too late can interrupt sleep, according to Wellington, and may induce you to skip breakfast—bad for your metabolism.
-
Get Spicy: You can feel your body warm up when you eat spicy foods, which can in turn help you burn up to 110 extra calories.
-
Drink Water: Water is essential for your metabolism to work efficiently and when you are even mildly dehydrated. Drink eight glasses of water is recommended.
* * *
As you can see, there are all kinds of ways to get your heart pumping and to burn calories. There really is no excuse not to be active, even if it’s in a small way, every day!
