The answer isn’t found at the gym or the trail. It can be as simple as changing the way you do your everyday activities. Every time you choose to do something physically active, you use more energy.
Expending an extra 100 calories a day can land you a ten pound weight loss at the end of the year. Key word there being “extra.” If you look for ways to ramp up the activities you are already doing, you can burn that extra energy without much effort. Try one or all of these tips to help you lose ten pounds this year without trying.
- Change your route– One hour of walking burns ~225 calories, with variation based on body weight, intensity and speed. Throughout the day, look for ways to increase you steps without hitting the gym. If all of these small steps lead up to an extra 30 minutes of walking around, you burn over 100 calories.
- A few ideas: Take the steps rather than the elevator, park as far away from the store as possible, walk on a treadmill or in place while watching your favorite TV show, carry things up the stairs one at a time and run the stairs if you can.
- Clean more aggressively– like going to the gym, just showing up doesn’t cut it. When cleaning, turn on the radio and put a little more oomph into your work. Rather than load the dishwasher, wash the dishes by hand; walk up the steps as many times as you can; skip and jump while moving from activity to activity. One hour of this is sure to burn off an extra 100 calories.
- Walk and talk– Multitask while catching up with a friend or relative by walking and talking. You burn an average of 100 calories per mile, which can be accomplished in less than 15 minutes, depending on your fitness level.
- Fidget– A study published in the American Journal of Clinical Nutrition compared the energy expenditure of individuals in a supine position with those sitting motionless versus sitting while fidgeting. The increase over baseline was 4% while sitting motionless and 54% while sitting and fidgeting; that’s a sharp increase in the energy expended. So, keep on twitching, squirming, finger tapping, or hair twirling.