In your quest to create a negative calorie balance to lose weight, every extra calorie you burn outside of the gym can deliver significant benefits.
If you aim to burn 100 extra calories every day of the week, it’s possible to trim off 5-6 kilos over the course of a year. That will definitely take you one step closer to a slimmer, happier you.
A healthy lifestyle is, after all, not just about torturous workouts that leave you in a pool of sweat at the gym. It also entails finding new ways to get active, and every extra step you take can help rid you of that belly bulge.
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Here are quick ways to burn an extra 100 calories each day…
1. Take the stairs
On average, 15 minutes of stair climbing can burn approximately 140 calories. Next time you’re tempted to use the elevator or lift, take the stairs instead for some bloat-banishing benefits. If you have access to a staircase where you work you can set a timer for 15 minutes and walk up and down a flight.
Remember, the secret to burning calories is in how you pace yourself. If you climb a staircase slowly it will take longer to burn 100 calories. And, don’t forget, taking the stairs always beats waiting for the elevator!
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2. Walk in off
You don’t need to log hours upon hours on the treadmill at your local gym to sneak some extra exercise into your day. Work off 100 calories by avoiding the vending machine and heading out the office on a brisk walk to the nearest health restaurant to grab a protein-packed salad.
Other opportunities to power walk you way to a slimmer waistline is parking your car at the far end of the shopping centre or office parking lots, or afternoon strolls in the park or on the beach over weekends. And never miss an opportunity to power walk your way to your office or meeting.
3. Run off your cravings
Next time you find yourself peering into the fridge or perusing the goodies at the first inkling of a craving, run it off!
Running on the spot for 5 minutes can incinerate over 100 calories. It should also help stave off the compulsion to snack.
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4. Use your body
You can scorch over 100 calories when you do a simple bodyweight exercise routine, which can be done anywhere, anytime. Using bodyweight exercise will not only remove the stress of driving to and from the gym, but also improves your mental health and even boost your immunity. You’ll look good, you will feel great.
Try out the following bodyweight exercise routine:
- Bodyweight squats – 1 minute
- Bodyweight lunges – 1 minute
- Jumping jacks – 1 minute
- Burpees – 1 minute
- Pushups – 1 minute
Or do one of the exercises non-stop for a total of 10 fat-blasting minutes.
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5. Attack your garden
It’s a chore that most will hate, but pulling weeds, trimming bushes, raking leaves or cutting the grass can burn 100 calories. Although it’s easier to do with a friend or loved one, you can also do it as a party of one. Just make sure to keep it consistent and over time you’ll soon notice the numbers on the scale going down.
To burn 100 calories:
- Rake the lawn for 21 minutes.
- Pull weeds or trim bushes for 25 minutes.
- Cut the grass with a push mower for 16 minutes.
6. Make some waves
Twelve minutes of swimming can burn over 100 calories. It offers an excellent way to exercise your body with no added stress on your joints and ligaments. By swimming consistently you can make your next outing to the mall to hunt for a bikini a worry-free one. So, try water jogging for 11 minutes to burn 100 calories.
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7. Shake your booty
Whether you bust a move in your work cubicle, living room or at the nearest dance club, shaking your booty for just 17 minutes will kick 100 calories to the curb. So, crank up your favourite tunes and add some air guitar when nobody is watching!
8. Catch a comedy show
Laugh your way to a slimmer waistline by supporting your local stand-up comedian. Scientists found that genuine voiced laughter causes a 10 to 20% elevation in energy expenditure compared to a body at rest. According to a study published in the International Journal of Obesity, an 80-minute comedy show can easily burn off 100 calories.
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Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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