Move More to Burn More
7 Scientifically Proven Ways to Burn More Calories Each Day
(As seen in Leland Magazine)
Losing weight and staying healthy comes down to a simple formula, which spelled out in it’s most basic format equals using more fuel than you consume. This means you will either need to eat less calories, burn more calories, or a combination of the two each day. Even if you don’t need to lose weight, getting more movement each day has numerous health benefits, so everyone should be able to utilize these simple tips to incorporate more movement and burn more calories.
1. For Every 30 Get 3
This refers to aiming to get 3 minutes of activity for every 30 minutes you’re awake. It is important to break up prolonged periods of sitting. Following this method of 3 minutes of activity for every 30 minutes has been scientifically proven to lower blood glucose, blood insulin, and insulin resistance. So if you have been sitting for 30 minutes take a 3 minute movement break!
2. Walk Briskly Regularly
Taking regular walks at a moderately brisk pace has been shown to burn 300% more calories than sitting. The moderately brisk pace referenced was only 3 MPH.
3. Try Interval Walking
A form of walking that burns even more calories than the steady 3 MPH pace referenced above. So how does it work? Try this…walk at a comfortable but challenging pace for 30 seconds followed by 60 seconds of mild recovery pace. Continue to repeat this pairing during your entire walk. That’s it…major calorie burn bump up!
4. Move With That Habit
Sometimes the best way to add a new habit and get it to stick is to connect to an existing habit or element of your daily routine. Think of things that you may do daily; things like brushing your teeth, making coffee, going to the store, refilling your water bottle (or glass). There are so many things like this that you do everyday. Now simply connect them. For example, when you are waiting for the coffee to brew…do some squats at the counter; when you need to refill your water bottle take a few laps around the house first; when you go to the store park in the farthest parking space instead of the closest. Get creative, but be sure to anchor your new movement habit with existing habits if you want it to stick.
5. Count Your Steps
Using an activity tracker or pedometer to track your steps is a great way to get you paying attention. You can set a daily goal, try to beat a previous day’s count, challenge a friend, or simply just have a reminder that you haven’t moved much on a certain day. Whatever way you use it doesn’t really matter. The simple act of owning one and using it has produced an increase in user activity by 26.9% in recent studies. It really works!
6. Talk and Walk
Meeting up with a friend to catch up? Why not catch up during a neighborhood walk or a long walk down at the beach. Calling a friend or family member to touch base? Make the call on your cell phone and chat as you walk. Keep your relationships and your heart strong, while you burn up some extra calories!
7. Mix it Up
When you go the traditional route of working out to burn your extra calories, keep in mind that mixing up your mode of exercise as well as intensity will provide more bang for the buck. This means that instead of doing a 30 minute walk on the treadmill, you would be better off doing 10 minutes on the treadmill plus 10 minutes on a bike, plus 10 minutes on the elliptical. This also means that you should vary the intensity as well by changing the level of resistance and speed throughout each of those 10 minutes. This applies to any workout you do…mix it up for a greater caloric demand both during and after the workout.
Remember, at the most basic level, if you don’t change your eating at all from what you do now…but you burn an extra 500 calories per day than you do now…in just 1 week you will create a 3500 calorie deficit! And that is the exact amount of calories it takes to lose 1 lb of fat. Now take that formula and consistently follow it week over week for 6 months. That equates to 26 lbs of weight loss. Not bad for a bit of movement each and every day!
As always, if you have additional questions regarding this month's article or have a topic you would like to see covered in future articles; please don’t hesitate to reach out to me via email.