Burning calories should be one of your target goals if you are intending to lose weight. According to experts, one pound of body fat stores about 3500 calories (kcal). Hence, if you want to lose weight, say a pound of fat in a week, then you must consume less than 500 calories per day.
It is worth noting, though, that your body burns calories all the time. This is called the basal metabolic rate. And this happens to keep the body functioning and to maintain body temperature, blood circulation, and digestion.
But, you will need to burn more than your normal basal metabolic rate in order to lose weight. While some people would opt for other options, like online phentermine doctor consultation, burning calories is a natural way is much better and healthier.
How To Burn More Calories Effectively
There are a lot of ways that you can do to burn more calories in a day. But, among all the available activities, here are the 6 simple tips for burning more calories in a day and the most effective ways to do it:
- Exercise To Burn Calories
Exercising is the most effective way to burn extra calories. Aside from keeping your body fit and healthy, it also helps you to reach your desired weight.
Keep in mind that there are tons of exercises and workout routines that you can do regularly. And some of these routines include the following:
- Jumping Rope
Just by spending 15 minutes utilizing jumping rope, you can already burn 200 to 300 calories. In fact, many experts and pros attest that you can burn 25 percent more calories when you do jump ropes or skipping than running or jogging.
- Running Up Hills/ Stair Sprints
Climbing and descending staircases can also help you burn more calories. Based on findings, .17 calories can be burn when climbing and .05 calories when descending. So, depending on the number of stairs and your speed, the figures will vary.
The same is also true for running up hills. But, it has been found that it can burn more as it can help you lose 800 to 1400 calories in an hour.
- Circuit Training
For circuit training, experts and pros claim that an average person can burn about 10 calories per minute. So, in an hour, one can lose about 600 calories.
- Aerobic Dance
Depending on the type of dance, the number of calories that you can burn by doing aerobic dances or cardio dances will vary. Even so, the average rate is deemed at 300 calories per half an hour of aerobic dancing.
- Go Bowling
Bowling is a fun activity that you can do with your family and friends. But, aside from the fun and enjoyment, bowling is also an effective and fun way to burn extra calories. It has been found that this activity can help you lose 105 up to 285 calories per in just 30 minutes. And certainly, the figures will continue to rise as you play much longer.
- Take A 2-minute Walk Every Hour
New studies suggest that taking a 2-minute walk in every hour of the day can reverse a lot of negative health effects from sitting and other immobile activities. Just by doing this, one can already meet the average recommended hours of exercise per week to have a healthier body and fit physique.
So, aside from making you a little bit healthier, you can also effectively burn those extra calories and weight. Not to mention, two minutes is just a short time.
- Chew Gum
Chewing gum is quite surprising for some. But, based on research, doing this for an hour can help you lose about 11 calories. While the number is pretty insignificant for some, 11 calories are still 11 calories.
Moreover, chewing gum will help you eliminate the sudden cravings and constant need for snacking. However, you must ensure that the gum that you are chewing is sugarless.
- Take a Stand When You Can
Standing every once in a while, especially if you always sit for hours, can be very beneficial to your health. Aside from reversing the negative effects of sitting or immobility, you can also burn extra calories if you take a stand.
As it happens, men can burn extra .2 calories just by standing per minute. For women, extra .1 calories can be burn effectively.
- Laugh Often
There is a reason why laughter is deemed as the best medicine. But, aside from “healing” diseases and illnesses, it has been stated that laughing for 15 minutes a day can naturally burn 10 to 40 calories.
Keep in mind, though, that the number of calories will depend on the weight of the person and the intensity of the laughter.
In totality, losing weight and burning extra calories can be very challenging. But, with these 6 simple tips for burning more calories in a day, you can naturally reach your target weight and lose those extra calories. Even so, you have to still note that your meal consumption will play a huge role in this aspect. So, you have to be mindful.