If you want to burn fat and lose weight (and let's face it, most of us do or will at some point in our lives), it's time to stop looking for the quick fix and start finding the right fix! It's easier than some people, apps, websites, etc, would have you believe. The quick-fix diets or calorie-burning tips are great at preying on our vulnerabilities and the fact that we are all time-poor and impatient. We not only want to fit in as much as possible to our day but also want results as fast as possible. However, they rarely work long-term as they are generally not sustainable for long periods and work only in the short term.
For the vast majority, burning calories to lose weight is as simple as making sure the calories that go in are less than the calories that go out. It doesn't need to involve eating like a tortoise or exercising more than an Olympic athlete. Anytime you move, you're burning calories, so the trick is to move more. If you move more while maintaining the same diet, your weight may stay the same, which is excellent if weight maintenance is your goal. If weight loss is your goal, you may also need to make some dietary changes (unless you're moving a whole lot more).
Suppose you don't have the time, money, or inclination to go to a gym. In that case, one of the easiest ways to burn calories without running a marathon is to incorporate NEAT activities into your day. Non-Exercise Activity Thermogenesis means the calories burned through nonspecific exercise such as housework, so the next time you look at the ironing pile and decide to leave it for another day, you're doing yourself a disservice! Ironing involves two NEAT activities, standing and doing chores, which are both ways of burning calories (even if, like me, you watch TV while you do it!).
Another gym-free way to burn extra calories is to incorporate active commuting into your trip to work or school. Ditch the car or bus a little further away from your destination than usual, and walk the rest of the way. Likewise, don't park in the nearest spot when you visit the shops! Park as far away as you can and rack up the extra steps.
Many people don't like or enjoy doing structured exercise but get pleasure from pottering around the garden, tidying around the home, rearranging furniture, or walking to the local shops. I'm not pretending that doing those things will burn as many calories as a HITT workout or targeted exercise. Still, they will help to work towards calorie deficit. While calorie deficit may not work for everyone on a weight loss journey, it is undoubtedly the most effective way of losing weight for many, provided you are consistent in your efforts. Every little bit of movement counts!
If you need some motivation to get working on those household chores, here is a list of the top burners per hour based on a person weighing approximately 70kg:-
1. Gardening (weeding, planting, digging) = 272 calories
2. Scrubbing floors by hand (oh, hello, our Victorian friends 😂) = 187 calories
3. Mopping floors = 153 calories
4. Cleaning windows = 153 calories
5. Cooking (preparation and moving around the kitchen included!) = 136 calories
6. Vacuuming = 119 calories
7. Washing dishes (by hand, not just loading the dishwasher!) = 102 calories
8. Dusting = 85 calories
9. Laundry (filling, emptying, hanging, folding) = 78 Calories
10. Making beds = 68 calories
Get busy being busy, and you could be burning as many as 1,353 calories per week without leaving the house!
If you've determined that the amount of calories burned isn't worth the list of chores required to burn them and you prefer the idea of structured exercise, then why not try some of these instead (based on 1 hour and a person weighing approximately 70kg):-
1. Skipping. It's not great if you have a problematic pelvic floor, but it's worth it = 680 calories.
2. Running (9.66kph pace) = 612 calories
3. Cycling (18-22kph pace) = 544 calories
4. Elliptical machine = 510 calories
5. High-Intensity Interval Training (depending on the exercises) = 400-600 calories
6. Rowing machine (moderate pace) = 476 calories
7. Swimming (freestyle) = 476 calories
8. Hiking = 408 calories
9. Dancing = 408 calories
10. Weight training = 272 calories
So, as you can see, it doesn't take hours and hours and hours per week to burn a good chunk of calories, nor do you need to be a science whizz or spend hours calculating your macros. Get into the habit of moving a little more than you're used to, and you will see the benefits in no time!
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