3 Tips to Maximize Your Calorie Burn Daily




First of all, why do we want to burn calories? We want to burn calories because generally the more calories you burn on a daily basis, the easier it will be to maintain a healthy weight. There are many different ways that your body will burn calories, both involuntary (such as breathing) and voluntary (such as movement). In this article we are going  to focus on how to burn more calories with voluntary movement.

3 tips to burn more calories everyday:

1. Cardio intervals

Cardio is great for many things, one of them being that it is the easiest way to burn a ton of calories in a short amount of time. Cardio in any form is good for you, but the harder you go, the higher the calorie burn. Get the most bang for your buck with cardio by adding intervals to your routine.

Short but high intensity intervals increases your metabolic rate, burns more calories, and causes you to continue burning calories even after your workout is over. 

Examples of how to incorporate intervals into your next workout:

  • If you are a walker, increase your pace for 30 seconds or even jog for 30 seconds if possible, then walk at your normal pace for 2 minutes. 
  • If you are a runner, sprint for 30 seconds, then run at your normal pace for 1-2 minutes. 
  • If you are cycling, sprint on the bike for 30 seconds, then go at your normal cycling pace for 2 minutes

Add intervals to your next routine to start burning more calories today.



2. Strength training

The calorie burning effects of strength training comes from both building muscle and preventing muscle loss. Muscle is very calorie hungry tissue, meaning you burn more calories just at rest to maintain that muscle mass. 

Add at least 2 days of strength training to your routine. If you are pressed for time (which most individuals are!) try to go for strength training moves that use muscles of the upper and lower body at the same time, such as a lunge with an overhead press.



3. “NEAT”

“NEAT” means “non-exercise activity thermogenesis” which is a fancy way of saying the calories your body burns outside from exercise. This is one of the biggest factors determining how many calories you will burn on any given day because NEAT is 24 hours a day, while scheduled exercise is generally under an hour.

Ways to increase NEAT:

  • Standing rather than sitting
  • Cooking rather than ordering delivery
  • Shopping at the mall rather than shopping online

To increase NEAT, you want to move and use your body as much as possible because those seemingly small movements will actually add up to hundreds more calories burned by the end of the day.

Main takeaways…

Move your body more and you will increase your metabolism and burn more calories everyday 🙂



About the author: Sarah-Kate Rems is an Ivy League trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in women’s health and preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab.

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