Do you want to know a secret? There are several different ways that you can burn extra calories without ever setting foot in the gym! It sounds like a dream, doesn’t it? Don’t get me wrong, exercise is crucial to making real progress. However, we’ll take those little bonuses where we can get them am I right?! I want to share 8 simple ways to burn calories for people that don’t want to break a sweat.
“You’re telling me that I can burn extra calories by sleeping more? Are you for real?” Why yes, I am! I know it sounds too good to be true. Studies have shown that getting at least 7 hours of sleep per night will help us keep the weight off. Getting too little sleep will lead to a greater appetite during the day. Not getting a good night’s sleep also leads to craving more carbohydrates and sugary food.
Deep “REM” sleep, also known as our dream state, is when our body burns the most calories. We want to get as much REM sleep as possible! Don’t stay up late, get some shut eye!
Cool it Down
There have also been numerous studies that have proven sleeping in a cooler temperature allows us to burn more fat, due to a boost in our metabolism. It is recommended to sleep in a room that is somewhere between 60 and 67 degrees Fahrenheit. You can also try wearing less clothes, sleeping in the buff or using fewer blankets.
Don’t Starve, Eat Often
Starving yourself will not help you to lose weight. If anything, it will tell you’re body that it needs to hold on to it’s fat. This is what we DON’T want! Eat several light, well-balanced meals throughout the day. This will keep your metabolism burning and the fat melting. Focus on protein and try to limit the amount of sugary carbs.
Add Some Fiber
By adding fiber into your diet, you will force your body into working harder. It takes more energy for the body to break down high fiber foods. A few examples of fibrous foods are beans, peas, berries, pears and apples (both with skin).
Spice It Up
Hot and spicy foods have been said to kick up your metabolism. While adding a little spice to your food does not burn a huge amount of calories, it has been found that it kicks up your temperature, makes you feel fuller longer and decreases your appetite. Add a little bit of cayenne to your morning omelette for a little extra calorie burn.
Pep in Your Step
Making small changes throughout the day can make a huge difference in calorie burn without forcing you to break a sweat. Take the stairs instead of the elevator, move around more and get your arms involved. Stand up at your desk while you work. Use a headset if you spend a large portion of your day on the phone so that you can get some steps in. Park farther out in the parking lot to make yourself walk a little bit more! Just get moving!
Squats on the Hour
Okay so this one came from one of my husband’s old coworkers. He said that she used to stand up every hour and do 15-20 body weight squats. By the end of the day, she’d have at least 120 squats in! I think that’s an excellent idea! It’s not enough to make you break a sweat, but the squats will add up to some substantial calories burned (especially if you do that everyday)! Plus, it’ll get your blood flowing which will keep your mind clear and focused.
Last but certainly not least, it’s imperative that you drink enough water! Dehydration leads to a decrease in metabolism. An added bonus: Drink ice cold water! A lot like sleeping in a cold room, this will force your body to use more calories to warm it up!
8 Simple Ways to Burn Calories for People that don’t want to Break a Sweat
These all sound like something every single one of us can do! By themselves they won’t yield a substantial amount of calories burned, but if we can practice all 8 simple ways to burn extra calories, we might just see some extra progress! What do you think of these tips? Do you have any that we left out? Let us know in the comments below!
If you enjoyed this post, read the 21 Tips to Win Against Weight-Gain Triggers.