The Weekly Health Blog

We all know that feeling like you have burned so little calories and it is so annoying so here is ways to burn more calories. Losing Weight has 2 levers the In and the Out, you might only eat 2000 calories in a day but if you are burning 1500 calories you have done nothing so here is how to burn more calories.

1. Standing instead of Sitting

Sounds simple, but most of us don’t do it. See when you are sitting you only burn around 83kcal/hr but when you are standing you burn 114kcal/hr, now if you work a 9-5 job from home just raising your desk and standing for maybe 6 of those 8 hours you burn around 185 calories more than sitting. Another way to improve figure is if you buy a small treadmill and walk at 3mph depending on your weight you will burn 3.3 – 4.5 calories per minute. A Harvard study done on walking whilst working concluded that if someone weighing around 155lbs (70kg) they would burn 280kcal/hr now if you were to do that for 6 hours that would burn you 1680kcal or if you were to do it for 8 hours you would burn 2240kcal which is insane! For reference if you were to lose 1lb of fat you would have to net burn 3500kcal so if after your work day you were to burn another 1250 calories bringing your total burn to 3490kcal and if you were to eat 2000kcal you would be losing 1lb of fat every 2.3 days or 3lbs a week.

2. Gain More Muscle

Most people when they think of losing weight think about Cardio, and whilst cardio is good for losing weight you also need to gain some muscle. You see most people will go to the gym get on the treadmill for an hour and will maybe burn around 500 calories and whilst that is good there are better way to burn calories. Research shows that for lb of muscle you will burn around 4.5 – 7kcal per day. If we are to low ball it and say 5kcal then lets say you have 130 lbs of muscle you would be burning 650kcal per day. Now lets say you were to go to the gym and work out and burn 150 calories and gain a pound of muscle you have burned 150 calories and you are burning 5 kcal more per day which means you would burn 1825kcal per year more.

3. Small Habits

Small habits can burn a lot more calories than we think. You see small habits, like fidgeting and other things such as digesting food burn 25% of our total calories burned however formal exercise only burns 5% you should keep the exercise for the previous point however if you can get some small habits that burn calories you should certainly implement those into your day-to-day life. Some small habits could be instead of sitting while watching TV you should walk around, when you want to doom scroll instead of doom scrolling you have to do push ups and the more push ups you do the more you get to watch, for example if you do 25 push ups you can watch 25 short videos. To make this system better once you can do more push ups change the push-ups to video ratio so you push yourself further by maybe saying for every 3 push ups I do I watch 1 video. Every time you go into certain rooms you do push ups. For example to go into your bedroom you do 10 push ups but for the kitchen for every push up you do you can eat 10 more calories if it is for a snack.

4. Exposure to Cold

If you are shivering you will burn about 5x more calories than if you were resting, so you can burn more calories it might be worth taking a cold shower in the morning you will be quicker in the shower leading to more calories burned another way to do this is in Winter sleep with enough sheets however enough that you are slightly cold this should increase your calories burned quite a bit so sleep with less sheets or sleep with summer pyjamas. Not necessarily a lot but if you drink a glass of cold water the cold of the water burns around 8 calories so if you can drink things cold that can easily make sure that you dont drink many more calories.

5. Add intervals to your workout

If you are working out then doing high intensity for a short period of time burns more calories and your metabolism will stay high for a long time and in the long term if you are working out 2-3 times a week your resting metabolism will grow slightly meaning that you will end up burning a lot more calories in the long run. You can add this to a lot of things running, gym and basically every single sport. Just make sure that you are being productive towards your workout during your intervals, for example re-hydrating or getting weights for your next section of working out.