To lose weight quickly, you must burn more calories than you are taking in. For instance, if you are following an 1800 calorie a day diet, you should work on burning at least 500 calories more so that your body starts burning some of its fat reserves. If you burn an extra 500 calories a day, you will drop 1-2lbs per week. Luckily there are a lot of ways to boost your daily calorie burn and without doing anything too strenuous!
The following are just a few tips that you can try:
- Swap a sedentary habit such as watching television for anything that doesn’t involve sitting down. Most people spend way too much time sitting during the day – whether it’s at a computer or watching television. Obviously, if you have a desk job you don’t have much of choice in the matter, but instead of watching TV during your leisure time try going for a walk instead. Or you could just do the ironing while you watch your favourite program (standing up of course). Whatever you do, just get on your feet as much as possible and try to keep moving.
- Drink coffee. Caffeine can increase the rate at which your body burns calories. Just don’t drink high calorie, high sugar caffeinated drinks such as cola or energy drinks. They may be marketed towards the work out crowd, but that doesn’t mean they are right for you.
- Get enough sleep. Unless you are sleeping 7-8 hours a night, you may not be getting enough sleep. Anything less than 6 hours and your metabolism could start to slow down, which won’t help you in your quest to lose weight.
- Wear a pedometer. Studies have shown that for optimum fitness we should be taking 10,000 steps per day. Closer to the average for most people is probably only about 3000 steps, which definitely could be improved on. You can buy a cheap pedometer for around $10-$30 on Amazon, or if you have a smartphone (and carry your phone around all day as many of us do), there are a few free pedometer apps you could use. If you are not taking enough steps daily work on improving your step count on a weekly basis by setting yourself targets.
- Eat breakfast. Unfortunately, all too many of us run out the door in the morning without breakfast, and that can lead to overeating at lunchtime as you will be mainly hungry. Eating something in the morning, even if it is just a scrambled egg on a slice of wholemeal toast, will get your metabolism moving.
- Don’t eat too late at night. Try not to eat after 7 p.m. as your body won’t have a chance to burn it off.
- Cook your food. It can be challenging to find the time, but ready meals that you just put in the microwave or oven can be very high in calories, salt and other additives. It is always better to cook fresh food from scratch, plus you will burn extra calories on your feet for half an hour.