Our weight is influenced by many different factors, which we can easily lose sight of in our stressful everyday lives. But sometimes it is not that difficult to burn calories.
If you make a few changes every day and pay attention to small things, you will usually lose some weight automatically. Here are ten examples of small changes that can have a big impact.
1. The key to success: good sleep
Perhaps the easiest way to burn more calories every day is actually the most comfortable: sleep – and do so for at least seven hours a day. “Sleep actually helps the body function better,” explains American nutritionist Roger E. Adams.
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“In addition, research has shown that people who frequently get less than six hours of sleep per day have a lower metabolism. This is associated with higher chances of developing chronic diseases and greater weight gain.”
2. Relax in a different way
For most of us, sitting on the couch means not moving, but you can incorporate some movement so you can burn some calories while watching TV.
Celebrity fitness trainer Harry Hanson, who has helped stars such as Hilary Duff, Sandra Bullock and Tyra Banks get in shape, recommends lifting a sofa cushion over your head 50 times and also circling the sofa to stimulate blood circulation.
“During every commercial break, get up and walk around the couch three times,” he adds. “This keeps your body moving, which is good for your muscles and burns calories at the same time.”
3. Result of the 6/60 rule
Dietitian Adams’ favorite method for teaching his clients to slightly increase their calorie burn throughout the day is the 6/60 rule, which means standing or moving for six minutes for every 60 minutes of the day.
Adams bases this rule on a study published in the Journal of Clinical Endocrinology & Metabolism, which shows that just six minutes of standing or exercise per hour is enough to offset the metabolic slowdown caused by long periods of sitting.
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4. Weights for every day
Caleb Backe, certified personal trainer and health and wellness expert, recommends using light Ankle weights to wear. Whether you’re shopping, walking to the bus or taking a walk. “This can help improve circulation, minimize stubborn belly fat and burn calories,” he says.
5. Take the stairs – every step counts
Sure, the elevator is a great invention: It takes us where we want to go in a relaxed manner – and even makes it possible to finish writing an email at the same time. From a health perspective, however, there are many more reasons to take the stairs: “You still get from point A to point B, so why not make an extra effort and skip the elevator or escalator?” says Backe.
“Although it may seem like a trivial thing, climbing stairs every day can significantly reduce the risk of heart disease and weight gain,” the expert adds.
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6. Against cravings: chew gum
It doesn’t sound like the healthiest habit in the world, but chewing gum can be good for your figure. “Chewing gum saves calories by both exercising your facial muscles and stopping you from snacking,” explains Backe.
“It is also one of the easiest ways to tighten the facial and neck muscles and minimize a double chin.” However, this only applies to sugar-free chewing gum. And here too, caution is advised: too much chewing gum can have a laxative effect.
7. Up, up!
If your employer allows it, consider swapping your regular seat for a standing desk. Or, if you work from home, consider standing at the kitchen counter or at an adjustable height desk instead of sitting at a desk. This can help burn an extra 20 to 50 calories per hour—and is good for your back, too.
“Stand for four hours a day and you’ve burned 400 calories; over a five-day work week, that’s 2,000 calories,” says triathlon coach Melis Edwards. “If you extrapolate that further, you’re burning an extra 100,000 calories a year.”
8. Singing in the shower
Burning calories can be so easy – and entertaining: If you sing along to your favorite music in the shower, you actually burn calories: According to “Healt,” that’s 136 calories per hour. In addition, the boozy singing releases endorphins and lowers the stress hormone cortisol, so it also puts you in a good mood.
9. More laughter
Researchers at Vanderbilt University observed the emotional reactions of study participants to various video clips and found a 20 percent increase in calorie burning among participants who laughed a lot.
According to the study, ten to 15 minutes of “real giggling” could burn the number of calories in a piece of chocolate – enough to lose about two kilos a year.
10. Spicy food helps
Refine your favorite dishes more often with spices such as chili or cayenne pepper and you will automatically burn more calories.
A study from Purdue University has shown that cayenne pepper in particular helps to increase the internal body temperature and boost metabolism. Half a teaspoon of cayenne pepper taken with a meal can also help suppress appetite, according to the study results.
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