How To Burn More Calories Throughout the Day
Certain strategies can help you burn more calories if that is your current goal.
LaylaBird / Getty Images
Medically reviewed by Katrina Carter, DPT
Calories are units of energy. You take in energy from food and drinks, and your body uses up (burns) energy to keep itself functioning. Your body needs more energy and therefore burns more calories when you're physically active.
Physical activity is good for almost everyone, but burning calories is especially important for people who are trying to lose (or even maintain) weight. Unused energy is stored as fat. Therefore, people tend to gain weight when they take in more calories than they burn and lose weight when they burn more calories than they take in. Conversely, if you're trying to gain weight, you need to take in more calories than you burn.
Strategies and lifestyle factors exist to help you burn more calories throughout the day. Talk to a healthcare provider you trust when you're putting together a weight loss plan.
How Many Calories Do You Usually Burn?
Different factors like age, sex, weight, and preexisting conditions affect how many calories you'll burn doing any given activity. It's important to understand that calorie burning is not a perfect science, and everyone's bodies operate differently. The numbers below are based on a person who weighs around 170 pounds. At that weight, here's the estimated average number of calories a person could expect to burn per hour in different situations:
Sitting: 139 calories
Standing: 186 calories
Walking at a moderate pace: 324 calories
Walking at a brisk pace: 371 calories
Running at a pace of seven minutes per mile: 740-1100 calories
What Affects How Many Calories You Burn?
Factors that affect how many calories you burn include:
Age: People typically burn fewer calories as they age, especially after the age of 60. This is because you tend to lose muscle with age. However, much of the weight gain associated with age has less to do with metabolism and more to do with lifestyle changes (for example, less physical activity).
Intensity of physical activity: Typically, you'll burn more calories if you're working out more intensely because your body has to work harder to expend energy.
Muscle mass: Expect to burn some extra calories if you build muscle because muscle tissue burns more calories than fat. However, the difference is relatively small.
Stress levels: A study of 58 healthy women found that participants who experienced stress in the previous day burned fewer calories than those who did not.
Weight: People who weigh more burn more calories because their bodies need more energy.
Tips To Burn Extra Calories
You should contact a healthcare provider you trust if you want to go on a calorie deficit (burning more calories than you're consuming). Losing weight safely can help ensure you'll maintain your results and feel mentally well, too. The following strategies can help you burn more calories.
Stand
If this is accessible to you, standing more throughout the day can burn more calories. Your legs and back do more work when you're standing than when you're sitting. One study found standing burns up to 0.15 more calories per minute, on average.
Here are some ways to add more time standing to your routine:
Get a standing desk
Stand while talking on the phone
Schedule time to stand and stretch or take a quick walk
Keep in mind standing too long can become uncomfortable, contribute to lower back pain, and affect your mental state. Finding the right balance between sitting and standing is key.
Move More Throughout the Day
Research suggests 10 minutes of moderate-intensity walking can improve your heart health, especially if you do it several times per day. Here are some other ways to get in more movement:
Do 10 minutes of yoga when you wake up
Go shopping in person instead of getting delivery
Get off the bus a few stops early and walk the rest of the way
Opt for stairs instead of an elevator whenever possible
Stretch in your seat
Chew Gum
According to one study, gum chewers experienced a 10 to 15% increase in metabolic rate. Metabolic rate is the amount of energy your body expends.
Researchers say chewing gum might help you consume fewer calories, too. Pop a piece of calorie-free chewing gum, and it may curb cravings.
This won't necessarily work for everyone. Some people report feeling hungrier after chewing gum. You may opt for other calorie-burning methods if that's the case for you. If you decide to chew gum, stick with sugarless gum to protect your teeth.
Related: A Slacker's Guide to Losing Weight Without Trying
Set Reminders
Many people forget to stay active during the day. Not only does this reduce the amount of calories you burn, but it can increase your risk of chronic diseases such as heart disease.
Set your activity tracker or smartphone alarm to go off every 30 minutes as a reminder to move around. Even a quick stretch is beneficial.
Relieve Stress
Research suggests people may burn fewer calories when they're stressed. It might help to learn some ways to lower stress, such as the following:
Adopt a positive outlook
Avoid stressful situations when possible
Learn to set boundaries and say no
Try to get seven to nine hours of sleep each night
Practice deep breathing, meditation, yoga, or other stress management techniques
Carry a Tiny Water Bottle
Making little changes to your daily routine can help you burn more than 100 additional calories per day. For example, swap your extra-large water bottle for one half its size. "This way, you'll have to refill, meaning you're moving more often," Natalie Uhling, a trainer on NBC's streaming Radius Fitness, told Health.
While you're at it, try drinking more water. Not only will you need to get up and move more often, but one review noted that drinking more water might boost the number of calories you burn.
Do the "1 Times 10" Trick
Short bursts of exercise can help burn calories. "I try to find 10 opportunities during the day to raise my heart rate for one minute at a time," Tony Horton, creator of the new P90 DVD, told Health.
The added oxygen will keep you alert, activate your heart, lungs, legs, and brain—and even burn as many as 300 to 400 calories a day, explained Horton.
Exercise Harder During Commercials
Does the allure of watching TV help you get to the gym? You're not alone. Many people report watching television makes exercise more fun.
Try pumping up your intensity during commercials. "If you're running, increase your speed, or if you're walking, run," Martica Heaner, PhD, a group fitness instructor at New York Sports Clubs, told Health. It's a way to push yourself.
Play Music During Exercise
Stack your playlist, and you may unknowingly work harder.
Try upbeat tunes. "There's a beat every time your foot strikes the ground, so without realizing it, you'll pick up the pace and try to match the beat," Kira Stokes, an instructor at BFX Studio in New York City, told Health.
Listening to your favorite songs can also make exercise more enjoyable.
Use an Audiobook
Downloading an audiobook is a proven motivator. A University of Pennsylvania study found that exercisers went to the gym 50% more often when they were given a free audiobook.
Whether you distract yourself with music or an audiobook, however, stay mindful of your environment and technique to avoid injury.
Try Strength Training
Before you double your treadmill time, hop off and grab weights. Researchers at the Harvard T.H. Chan School of Public Health in Boston found that healthy study participants who did 20 minutes of strength training lost more stomach-area fat than those who spent the same amount of time doing cardio (exercise that gets your heart beating faster).
A routine that includes both weight training and cardio will likely burn the most fat. It's also better for your overall health.
Exercise Your Legs
If you can do so, it's important to strengthen every major muscle group at least twice per week. However, you burn more calories squatting than doing bicep curls, suggested one study. "Your legs are the muscle group that uses the most energy, so combine a leg exercise with an upper-body move," Kinder advised.
Jump Rope
Are you hitting the weight rack? Instead of resting between sets, jump rope to keep your heart rate up, if you're able to do so. This can increase the intensity of your workout.
A person who weighs 170 pounds can burn over 150 calories from jumping rope intensely for 10 minutes.
Jumping rope counts as cardio, also known as aerobic activity. The Centers for Disease Control and Prevention (CDC) recommends getting at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous aerobic activity, each week.
A Quick Review
Burning calories is a vital part of losing weight. Fortunately, you can increase the number of calories you burn each day by making some simple changes to your lifestyle and exercise routine. Whether you choose to carry a tiny water bottle, or set exercise reminders on your phone, the above tips can help you burn more calories.
For more Health news, make sure to sign up for our newsletter!
Read the original article on Health.
