If you can barely find time in the day to do the mandatory tasks on your lost, the idea of setting aside an hour or two to go to the gym might sound a bit comical. Unfortunately, since a majority of people work a 9 to 5 job that requires little to no physical activity, it won’t take long for you to start to notice your waistline grow. While there are tons of fad diets and supplements that claim to miraculously burn the fat, the only real way to shorten the amount of time it takes to shed the pounds is to reduce your calorie intake and burn calories.
You might think that you need to set aside enough time to drive to and from the gym to realistically burn those calories. While this is one way you can battle the bulge, there are alternative ways to enjoy that calorie burn all day long. By simply curbing your bad habits and taking on new ones that will bump up your heart rate, you can effectively lose weight and still enjoy those evenings where you have time to kick your feet up and enjoy that reality show that you will never admit that you watch publicly. Here are 10 ways to up your calorie burn all day long so that you can watch that number on the scale drop:
1. Try Your Own Form of Interval Training
Studies show that High Interval Training is an effective way to blast the fat and burn calories all at the same time. The reason why HIT is such an effective and scientifically proven way to burn calories is because it stimulates the production of HGH by 450 percent for up to 24 hours following your session. This keeps your metabolism going in overdrive so that your body is always burning calories.
One way to burn more calories all day is to try your own form of interval training at home or in the office by alternating between intense bursts of activity for just 1-minute periods followed by a 2 minute period of walking. If you have the time to do this just 3 times throughout the day by either running stairs or sprinting, you will notice a difference in the way that you lose weight.
2. Park As Far As Possible From the Store
You may want to get in and out of the store as quickly as possible when time is of the essence, but parking at the rear of the parking lot can make a difference if you do the math. Every time that you avoid battling for the closest spot and you opt to park away from everyone, you are burning calories on your walk to the store and even more on your walk away from the store.
3. Skip the Elevator
The elevator is a great invention for people who do not want to feel that burn in their thighs and hamstrings. If you work on the 100th floor, it might not make sense to skip the elevator entirely, but walking a few flights of stairs can raise your heart rate and get you active before you spend long periods at your desk. You will burn 7 times more calories climbing stairs than you would if you took a lift.
4. Stand When You Have the Opportunity
Did you know that you can burn 60 calories in an hour by standing? If you work a desk job and it is practical, stand at your desk for a portion of your day. Standing 8 hours out of the day is actually enough to lose a pound throughout the week.
5. Bike to the Store
Have you been looking for a reason to dust off your bike? Well, one good reason is to go to the store to pick up that small item that you forgot while grocery shopping. Biking can help you burn up to 50 calories per mile and can also help you avoid traffic.
6. Hit the Floor While Watching TV
If you haven’t had time in the day to burn calories and you just want to watch your DVR, why not take it to the floor. Sitting on the floor requires your muscles to work to support you, which leads to calories burned. You can even try out some abdominal exercises if you have the energy.
7. Try Early Morning Circuit Training
Most of the time, you will put off exercise until the evening. This allows you to make excuses when you are tired. If you wake up just 15 minutes early, you can circuit train in your bedroom by doing sit-ups, push-ups, squats, and jumping jacks. This quickie session can burn as much as 140 calories.
8. Make it a Habit to Move Around At Home
It might sound simple, but 20 steps burns off 1 calorie. The average person takes 10,000 steps each day. To bump up this number, find reasons to move around more at home. Put your trash can in the furthest corner of the room, roughhouse with the kids, have dance contests for fun and use manual cleaning tools. If you bump your step count up you burn calories.
9. Walk to Speak to a Co-worker
One of the reasons why so many people are gaining weight is because technology makes life too easy. Find an excuse to get up from the desk and walk to a co-worker’s desk to ask a question instead of typing an email. It will get you human interaction and help you blast the calories.
10. Eat Foods That Burn Calories For You
Your meal plan can help you target those calories as well. If you choose foods that have a high nutritional value and calorie-burning properties, you never have to feel guilty. You burn more calories eating celery and cucumbers than they contain. There are also other foods with thermogenic effects that boost metabolism. Some of these foods include whole grains, lean meats, lentils, great tea and foods with Capsaicin.
At the end of the day, the only way to burn calories is to establish better habits. Just because you don’t have the time to run a marathon or to see a personal trainer 5 days a week does not mean you cannot blast calories. Watch the calorie burn add up and watch your waist shrink.