With the amazing evolution of technology and the advent of smartwatches, more and more people are looking for the best ways to burn calories and stay fit. It is known and proven that the process of losing weight is based on a caloric deficit – that is, it involves both a lower number of calories that we ingest daily, and a rigorous program of physical exercises and movement, in general. However, doing the same thing over and over again to burn those calories can get boring and cause us to lose motivation.
We burn calories constantly, whether we are sitting at a desk, standing, walking or sleeping. But being more active we can burn more calories, because any type of physical activity uses energy. The more effort the activity requires, the more calories we will burn. Even when we’re moving we burn more calories than when we’re sitting still.
Cori Grămescu – photo Mihnea Ratte www.instagram.com/mihnearatte/
Did you know that you can burn a much higher number of calories each day without stepping on a treadmill? Cori Grămescu, nutritionist and pilates trainer reveals 10 simple methods by which you can burn more calories every day.
“A calorie is a unit that measures energy and is used to assess the energy stored in food and drink. Kilocalories or “large” calories are known as food calories. Although calories can be a scary word for those trying to count them to lose weight, we need a minimum number of calories from the food we eat each day to keep our metabolism active and our bodies healthy. When we regularly eat a very large number of calories that systematically exceed our body’s needs, we can end up developing obesity, cardiovascular disease, type II diabetes, high blood pressure and more, but eating too little can also lead to to an insufficient amount of nutrients and energy, hormonal problems as well as psychological stress. It is also important to know that not only the quantity, but also the quality of the food sources from which the calories come have a significant impact on the whole body. How do we “burn” calories?
Our body consumes energy every second. Most of the energy we need on a daily basis is called the basal metabolic rate and is allocated to the processes vital to the body’s survival – breathing, cell transport, transmission of nerve impulses, blood circulation and heart contraction. This is the basal metabolic rate, it represents 60-70% of our total daily energy consumption, it is genetically determined and cannot be voluntarily influenced.
When we digest and absorb the food we eat, we also use up energy. The more we eat whole foods, rich in protein and fiber, the more energy we use in the digestion process. Somewhere around 5-10% of our daily calories are spent absorbing the nutrients we need. Another 5-10% of the energy we consume is directed to maintaining a constant body temperature, and the remaining 20-30% of the energy is allocated to skeletal muscles. When we sit, when we walk, when we do sports, our muscles use energy. Therefore, the more muscle mass we have, the more energy we use and the more active our metabolism.
Physical activity is also a determining factor in the number of calories burned each day, because the body uses more energy during exercise, which means more calories burned. Physical activity not only burns calories while we are moving, but also occurs long after, during what is known as the metabolic effect of sport – the body uses more energy following intense physical exertion (consumption excess oxygen after exercise, EPOC). So, after physical activity, you may experience EPOC, which is the increase in resting energy expenditure as the body works to restore muscle glycogen and rebuild muscle proteins that may have been damaged during exercise “, explains Cori Grămescu.
The number of calories we burn during exercise depends on factors such as body size, gender and amount of muscle mass. Walking at a moderate pace burns more calories than standing, 324 calories versus 186 calories, and brisk walking burns more calories than walking at a moderate pace, 371 calories versus 324 calories.
“Pre-packaged foods, lawnmowers, any other new gadgets, are all great inventions that help us save time. But as things get easier, it becomes harder to balance the calories we consume with the energy we use. Cooking from scratch, cleaning the house, even washing the car, all get us moving. And the more we move, the more calories we burn and the healthier we will be. Look for ways to be more active every day. Even small changes, like standing when talking on the phone, can burn up to 100 calories a day or more. Here are some suggestions you can adopt and of course combine to burn more calories.”
10 ways you can burn more calories every day
1. Cook – Take 40 minutes to prepare the meal and before serving your healthy dinner you will already be 128 calories down!
2. Stand up when talking on the phone – To burn even more calories, move around while talking on the phone. “If you have an office job, try to spend as much of your day as possible standing while you work. It has been shown that standing up burns more calories than sitting down, 186 calories versus 139 calories. Put your morning conference call on speaker (or use a headset) and walk around or through the office during the 35-minute call to burn another 100 calories before hanging up. Make it a rule that every time the phone rings, you walk while talking. Four 10-minute conversations later, you’ve burned 100 calories!”, recommends Cori Grămescu.
3. Dance – Dancing will quickly burn off 107 calories in just 20 minutes and relieve stress.
4. Take the stairs and walk more – “Park at the far end of the parking lot; go to the bathroom at the other end of the floor; get off the bus or subway a few stops ahead and walk the rest of the way, and of course skip the elevator and take the stairs a few floors. Stair climbing is one of the easiest activities you can do to burn calories without going to the gym. Just 15 minutes of walking out of the entire working day can mean 116 calories consumed. Always look for ways you can opt for more walking.”
5. Shopping – Spend 30 minutes browsing the shelves and trying on items at the mall or your favorite store to burn at least 100 calories. If you go to the supermarket, choose a basket instead of a trolley and thus in the 30-minute visit, you will “get rid” of another 100 calories.
6. Laugh more! – Some studies show that spending at least 20 minutes a day laughing can help you burn 100 calories and improve your mood!
7. Intense Exercise – Incorporating short, intense exercise sessions with rest intervals can boost your metabolism and increase calorie burn even after your workout is over.
8. Take Small, Frequent Breaks – “Instead of drinking coffee in the afternoon, get some fresh air and relax to boost your energy levels and burn calories. Easy running in place for just 10 minutes helps you burn about 107 calories and frees you from frustration and anger,” recommends Cori Grămescu.
9. Cleaning – “Take 25 minutes to clean your bathroom and you’ll say goodbye to 107 calories. If you also want to clean the kitchen or clean the living room, in just 15 minutes you will eliminate another 115 calories. Vacuum for 35 minutes to burn off an extra 100 calories, and if you want to burn more calories, put on your favorite dance music and you’ll burn double the calories.”
10. Read – A good book is good for both mind and body. To burn 100 calories, spend 65 minutes reading!.
Adopting these practices in your daily life can significantly contribute to activating your metabolism and maintaining a healthy lifestyle. Additionally, developing sustainable eating and exercise habits is almost always the best strategy for long-term health and weight loss.
2024-03-11 09:19:34
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