Content

• Steps
• Tips
• Warnings

Most likely, you already know that in order to lose weight, you need to burn more calories than you consume. In this article, we'll take a closer look at a few simple ways to burn calories that you can incorporate into your daily routine.

Steps

1. 1 Fidget. Studies show that lean people fidget about 150 minutes more per day than obese people. Activities such as tapping your foot or fingers, curling your hair around your fingers while talking, etc. can burn 350 calories a day, which is 4.5-13.5 kilograms per year! This is called non-exercise thermogenesis (NEAT), any movement not considered exercise. You can burn an additional 100-150 calories per hour this way. Here are some ideas:
   • Standing will burn 50% more calories than sitting. Stand while on the phone, using the computer, or reading the newspaper.
   • Better yet is walking. Walking will burn 90 more calories than sitting still. Get in the habit of walking when talking on the phone.
   • Get a work table that can be used in a standing position, or better yet, combine a table with a treadmill. If you walk at a speed of 1.6 km per hour while working, you will burn an additional 100 calories per hour. If you do this 2-3 hours a day, then you can lose 20-27 kilograms per year. It is recommended to start with light loads; walk for 15 minutes every hour, and then gradually increase the time. To achieve the same results, you can use mini-step if you have a high table or while watching TV.
2. 2 Consume caffeine, but avoid sugar and cream. Caffeine tends to increase the number of calories you burn, probably because it stimulates thermogenesis: your body generates heat and energy from digesting food, and an increase in energy levels means you move more and burn more calories. 250 milligrams of caffeine with a meal can increase the amount of calories burned in metabolism by 10%. Green tea, in particular, is especially helpful in burning calories. Therefore, instead of lemonade or other high-calorie drink, have a cup of coffee or tea without sugar. Avoid sugar, milk, cream, and any other high-calorie additives so as not to replace the calories you burn. It will take a while to get used to coffee or tea without sugar, but buying high quality coffee beans and infusions will help you.
3. 3 Increase the number of calories you burn after a meal by increasing your serving of vegetables and gradually cutting out meat and dairy products. Your body uses about 200 calories to digest food. People who eat fibrous fruits, vegetables, complex carbohydrates, and lean meats burn more calories after eating. In fact, vegetarians burn more calories in this way than omnivores. It doesn't matter what you eat, 5 grams of Tabasco sauce in any dish can increase your metabolism by 12-20 percent within two hours of eating. It is caused by capsaicin, a nutrient found in hot chili peppers.
4. 4 Drink ice water. The colder the water you drink, the more calories you burn, as your body expends more energy to heat the water.If you drink 8 glasses of ice water a day, you will burn 70 more calories than if you drink 8 glasses of water at body temperature. In fact, this method works for any non-nutritive drinks, so you can add ice to coffee or tea without sugar. Keep in mind that in this way you will have to get rid of excess weight for a very long time - it will take 435 glasses of ice water (about two months, at the rate of 8 glasses a day) to lose half a kilogram. And don't overdo it. There is such a thing as water poisoning, which can even be fatal.
5. 5 Cool it down. Chills burn calories. If you are able to stay outside in cold weather, you will significantly increase the number of calories you burn. Even if you are not shivering, you will burn 3-7% more calories because your body is trying to warm you (the same principle as when drinking ice water). Don't overdo it and don't get sick!
6. 6 The number of calories burned is proportional to your muscle mass. Eat 20-30 grams of protein for a 10 minute workout, and you will begin to increase your muscle mass and burn more calories.
7. 7 Small meals every two hours support metabolism and help burn calories.

Tips

• The first steps to losing weight should include both diet and exercise. The above tips will not lead to significant weight loss if your diet stays the same.
• Substituting legumes for meat can contribute to weight loss as they are easier to digest.

Warnings

• Certain little things will certainly help you burn those extra calories, but this is not an easy way. For example, caffeine can help speed up metabolism a little after a meal, but it can be harmful, especially if you start thinking like this: "Well, since 250 ml of caffeine increases metabolism by 10%, then you need to drink 500 ml and eat chips" ... Ultimately, you may experience tachycardia, insomnia, and trembling hands. Self-freezing is not a substitute for a healthy diet. These tips are only for improving the results of your diet, so don't overdo it. This can only harm your health.
• Before starting any diet or dietary changes, discuss it with your doctor. Get professional advice when you change your diet or exercise routine. These tips are not intended to be used as a comprehensive weight loss plan.