Caloric intake varies from person to person and the amount needed to maintain a desired weight level depends upon a person’s age, gender, body composition, and activity level. If you consume more calories than you burn, you’ll gain weight. If you burn more calories than what you eat, you will shed some pounds.
Without doing any physical activity, a 150 pound woman will burn about 2,000 calories a day. With some light activity, such as casually walking 2 miles a day, a person will burn about 2,400 calories. Ratchet it up a little and do some cardio, yoga, or brisk walking 3-5 times a week, then you’ll burn about 2,500 calories.
Learn some easy and fun ways to burn calories without having to go to the gym or participate in any planned exercise program. Many of the activities in the following slides are Non Exercise Activity Thermogenesis (NEAT). NEAT are activities that include any movement that was not intended to be defined as an exercise. The calorie burn information shown on the following pages is based on a 150 pound person. The times shown are approximate.
Weeding the Garden
Grow your own garden to eat healthier and burn off extra calories while digging around in the dirt. Grow some carrots or celery. You burn more calories than you consume when you eat carrots -that’s negative calories! Results: Burn 105 calories in 25 minutes.
Washing the Car
What’s more fun that spending some quality family time while washing your car. Get all suds up, wash away the dirt, and you also may also have some fun get sprayed at the same time. You also save money by not going to your local car wash. Start a fund raising event by washing cars. The organization benefits, you are giving back, and you get to shed away some unneeded calories. Results: Burn 100 calories in 20 minutes
Carrying a Child
A child loves to sit on top of your shoulders and be carried around. They feel they are on the top of the world, so big, important, and happy. Sit on a friend’s shoulders and play around in the pool and melt away more calories. Results: Burn 100 calories in 24 minutes while carrying an infant
For all those romantics or those who want to put some spice back in their life, puckering up is great way to shed some calories. Making out for 5 or 10 minute with your partner in the morning and night will burn calories. A person’s lips are packed with many nerve endings, almost 100 times more than the fingertips so many parts of your body, especially your brain gets triggered when kissing. Endorphins, for example are released during kissing, which also boosts a body’s immune system. So what about the calorie burn? Results: Kissing burns 2-5 calories per minute. Engage in an hour long romantic session, then you and your partner will burn 120 calories.
A Rutgers University study found that about 30 different parts of a person’s brain are aroused during sex, including those parts responsible for touch, satisfaction, emotion, joy, and memory.
Many hormones are released during sex, such as Oxytocin, also known as the “cuddle hormone.” Sex also results in increased blood flow to our brain, which in turn improves oxygen levels. It’s no wonder than a Princeton University study found that frequent sex stimulates the growth of new brain cells. Sex can be a great prescription to help fight dementia! Sex also burns a lot of calories, depending upon the duration. Results: 100 calories or more are burned during 15 minutes of active sex. Double the pleasure and double the burn!
Take a Cold Shower
Great segue from the “Love Making” slide, but it’s not what you think. As it turns out, a body burns more calories when exposed to being cold, than being exposed to heat. It makes sense since your body needs to do a lot more work in order to maintain its core body temperature. A cold shower will help you burn calories.
- Great for your skin and scalp pores, since it tightens and seals them and prevents them from being clogged.
- Hair appears to be stronger, healthier, and shinier since the hair follicles are flattened out.
- Money savings: You’ll probably take a faster shower, saving money on your water and heating bill.
- Studies have also shown that taking a cold shower increases alertness, improves circulation, and lowers stress and depression.
Results: Burn 100 calories taking a cold shower.
Eat Spicy Foods
Now that we have explored ways to spice up your life and shed some calories, let’s explore spicy food. Next time you visit your favorite Asian, Mexican, or Indian restaurant, you may see someone sitting nearby eating a spicy dish, as beads of sweat start forming on their forehead and slowly drip down their face. For some people, this break out of sweat indicates that additional calories are being burned. Studies have shown that certain spicy food increases your metabolism, resulting in burning calories. Foods rich in ginger, black pepper, chili pepper, mustard seeds, and capsaicin raising your body temperature, causing you to burn more calories after a meal. Foods rich in capaicin include chili peppers, habaneros, cayenne, paprika, Tabasco sauce, and salsa. Purdue University studies have shown that ingesting 1 gram of these spicy ingredients can affect a body’s metabolic rate.
Some side effects of eating spicy food include:
- Cayenne helped reduce an individual’s cravings for sweet, salty and fatty foods, according to an article published in Chemical Senses.
- Eating foods that contain capaicin increased fullness, and these individuals were less likelihood to overeat, according to a study reported in Appetite. So if you can take the heat, spices also burn calories!
When your boss tells you to stop standing around, you may want to inform him why it’s important. Standing isn’t all that bad so long as you can be productive at the same time. If you get tired, you can always break it up to 5 or 10 minute standing sessions. Some people have opted to work at a standing desk. Standing is also better for your back and your health. Studies have shown that prolonged sitting increases risk of breast and colon cancer, type 2 diabetes, weight gain, and deep vein thrombosis (DVT.) Results: Burn 100 calories in 40 minutes.
Stand While Eating
When a person sits down for a meal, they are more apt to relax and enjoy the experience. A person typically consumes less food and calories while seated. They eat slower and pay attention to what being put into their mouth. However, eating while standing burns more calories than being seated, according to the Mayo Clinic. Results: 20 to 50 calories are burned in one hour if you eat while standing.
You may have been told as a child to chew your food since you don’t have teeth in your stomach. Chewing food is very important since it aids in proper digestion. Children love gum chewing, gum snapping, and blowing bubbles with their favorite Bazooka bubble gum. Gum can also freshens your breath. As it turns out, a person can burn about 11 calories per hour when chewing gum, according to the Mayo Clinic. Results: Chewing gum pops off about 11 calories per hour. So if you chew for 6 hours you’ll burn 100 calories, but be careful since you probably will have a very sore jaw!
Pace While Talking
Whether you’re arranging a play date, paying bills, or talking to a client, walk around while taking that phone call. Use this time as an opportunity to pace around your office. You’ll burn five times more calories pacing around than sitting. Side benefit: Researchers believe that pacing is the body’s way of getting the creative juices flowing, enhancing memory, and reducing anxiety. Results: Burn 90 calories in one hour while pacing.
Use a Fitness Ball as an Office Chair
Using a stability ball as your desk chair accomplishes two objectives. It will make you sit up straight and move around throughout the day. Since a fitness ball is not stable, a person needs to try to balance their body while sitting on it. Having the proper spinal position is the easiest way to accomplish this. We live in a multi-tasking world. Sneak in some core exercises at the same time. Why not exercise as you work so long as you can safely balance on the fitness ball? Squeeze your glutes and your knees together throughout the day at your desk and burn off calories. Results: The more you move, the more you’ll burn. Your balance will improve and you can tone your core muscles while working.
What do you on your break? Drink some coffee and sit down and eat some carbs? Why not take a brisk walk and get some fresh air? You can naturally boost your energy and at the same time burn off those unwanted calories. Results: 10 min walk will burn 100 calories
Quit your Candy Habit
Gummy bears, M&M’s, and Jelly Belly candies taste great. No one can deny it and the sugar intake gives you a temporary boost of energy. When we are stressed, our brain craves sugar. If you can quit your candy habit, you will eat less fat calories. Try tricking your brain and munch on some negative calories like carrots or celery. Results: One large handful of your favorite candies is about 100 calories.
That uncontrollable hair twirling, foot tapping, squirming, and other restless energy release will burn calories, according to a Mayo Clinic study. So channel your nervous energy and keep tapping your feet and shaking your legs and shed away some of those calories. Results: Burn 100-150 calories per hour.
The continuous movement of your fingers across your smartphone device while texting will burns calories. For an extra burn text while standing, pacing, or walking around (not on public sidewalks or in the street). Results: 40 calories are burned per hour just by texting.
Most people despise cleaning, but it’s a necessity to keep our house and home office clean. Play some music for a great distraction when washing windows or scrubbing the bathtub. Results: Burn 100 calories an hour with moderate effort. Scrubbing floor tiles or sweeping your driveway increases the calorie burn to 200.
Playing with Children
Who knew that just playing with your child or niece will also melt away some of those unneeded calories. Having some fun play time with your child is also beneficial to your health. Results: 23 minutes of play time will burn 100 calories.
Bring that favorite fun time back into your life. Jumping rope is not just a game. It maintains your coordination and is great exercise. Turn up the music and bring back those childhood memories. Then take a break and do some hop scotch! Results: 10 minutes burns 100 or more calories, depending if you get fancy.
Besides swimming, enjoy shooting some pool with your friends. Playing billiards isn’t a sedentary game. Mentally, it helps increase focus. Physically, it enables balance, stretching, and muscle toning. A player engaged in an hour long round of 8-ball games will make about 50 trips around the table. That’s like walking over 1/3 mile! Results: 100 calories will easily be lost after 35 minutes of playing.
Ping pong parlors are becoming a rage all over the country. Make it a family experience and introduce your child to a new fun sport. Your whole body is in constant motion as you focus on making that kill shot. Results: Whether you win or lose, you’ll burn 100 calories in 20 minutes.
Turn up the music, get out your vacuum cleaner, and start cleaning and singing. Burn 100 calories in 38 minutes.
Taking the stairs
Your office building may have a built-in stair climbing machine: a staircase. Take the staircase and forget the elevator when you’re at work. Hitting the stairs and climbing a few flights everyday burns calories. Shed 100 calories in 15 minutes of stair climbing.
Get a new perspective in your house and move some furniture around. Try moving your sofa to the other corner of the room, rearrange some pictures on the wall, or position a table and arm chair to a different spot in your living room. Results: Burn 100 calories or more in 17 minutes.
Once you awake and drink your morning coffee or take a shot of your favorite espresso, head out your door for a walk. A great way to start your day. Breath in some refreshing cool morning air as you walk around your neighborhood. Walking boosts your metabolism and starts burning off yesterday’s calories. Results: 100 calories will be burned after taking a 20 minute moderately paced walk.
As your conversation with your best friend starts heating up, you also burn calories. Tell your significant other that the more you talk, you will shed more calories! Side benefit: If you become really engrossed in the gossip, you will be so busy talking you may be less likely to eat as much food, thereby also lowering your caloric intake. Results: Shed 50 calories talking for an hour. Talk with your mother more often. Get into a juicy topic for two hours, then double your burn for you and your friend.
Besides styling your hair into the latest hairdo, blow drying your hair also burns calories. Holding your arms up in the air, rotating your brush around to straighten and curl your hair as you blow dry or use a curling iron, can shed some calories. Results: 30 minutes making yourself beautiful will burn 100 calories.
Pushing a Shopping Cart
Grocery shopping can be more fun if you knew that you can burn calories at the same time. Pushing a shopping cart up and the isles does burn calories. As the cart gets heavier, the more you can burn. Results: 30 minutes pushing a cart will burn over 100 calories. Now you won’t feel guilty sampling some food items at the store!
Walking the dog
Dogs love to go on their morning and evening walks to visit their favorite neighborhood spots. Many dog owners look at dog walking as a chore. As your animal gets their needed exercise, you will also enjoy the fresh air and burn calories. The burn will increase the faster you walk, so long as your dog can keep up with the pace. If your neighborhood is hilly, then you will shed more calories. Results: Burn 100 plus calories in 26 minutes.
Laughing has many benefits. Research has shown that laughing dilates the lining of blood vessels, which increases blood flow to your body. It’s also a great stress relief by reducing the release of cortisol, a stress hormone. And laughter triggers your brain to release endorphins, which has been known to relieve some physical pain. So watch some hilariously funny movie or play your favorite game with your friends and chuckle away some calories. Results: 20 minutes of laughter will melt away 100 Calories.
It’s pay back time and now it’s your turn to give someone you care about a half hour massage. You can relieve a person’s stress while you shed away some calories. You’ll both benefit. Results: Give a 30 minute and you’ll burn 145 calories.
Who knew that going to a shopping mall or to your favorite store can shed away some of those unneeded calories. Have some fun and try on some new shoes, shop for some purses, look through some clothing racks and try on some new fashions. Results: Burn 100 calories in 35 minutes of shopping. The more you try on, the more calories you will shed. And you don’t have to spend any money!
Dance the night away, have fun on a dance mat, or try a Wii sports game. Have fun, laugh, and go crazy and you’ll feel the burn. Results: Have fun and burn 400 calories in an hour.
You may not have paid attention to all your body movements while painting. It’s a great work out since you are stretching, squatting, reaching, pushing, pulling, and strengthening all your core muscle groups. Results: Make a room beautiful and burn 120 calories in 20 minutes.
Mowing the Lawn
While it’s a chore that we may want to put off, mowing the lawn can cut down some calories. Go out and get some fresh air, start up the lawn mower, play some music and cut your lawn. Results: 100 calories will be shed in 20 minutes.