If you are trying to lose weight, you probably know that weight loss boils down to calories you eat and calories you burn. Regular exercise and diet are the keys to successfully losing weight, but adding small bursts of activity throughout the day will help burn a few extra calories each day to allow you to reach your weight loss goals. A few minor adjustments throughout the day will help you burn more calories and fat.
Walk More
Walking is an excellent calorie burner, which also tones and strengthens your legs and glutes, and can be easily incorporated to your routine during the day. Add a small amount of walking to your day by waking up a few minute earlier to go for a stroll before breakfast, walking your dog an extra block each day or going out for a walk with friends or family. If you can, run small errands on foot. Adding 30 minutes of brisk walking every day will burn 148 calories for the average 150 lb. individual, which adds up to a 15 lb. loss in a year.
Wake Up With Exercise
Take a few minutes in the morning to do a mini-workout. By starting your day with fitness in mind, you will be reminded of your weight loss goals and motivated to stay healthy and active for the rest of the day. Take a few minutes before you get out of bed to stretch your sides, hamstrings and shoulders, so you feel refreshed and ready to take on the day.
Once you get out of bed, put on an upbeat, motivating song and dance while you get ready for a morning shower. A few minutes of dancing each morning will increase your heart rate, help wake you up and start your day off with burning fat.
Make the Most of Rest Time
Everyone needs a bit of time to de-stress at the end of the day, but you can use time in front of the TV to fit in mini-workouts, which will tone your body and burn fat. When watching your favorite shows, use the commercial breaks as interval timers to perform calorie-burning exercises, and then rest to enjoy your show.
To burn fat while you watch TV, try alternating jumping jacks and squats. At each commercial break, get up and start doing jumping jacks. When the second commercial of the break comes on, switch to squats. Alternate jumping jacks and squats for each commercial of the break, then rest to enjoy your show. By the end of an average hour-long show, you will have done over 15 minutes of fat-burning exercises.
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