How to burn calories without exercising?

Sports offer optimal conditions when it comes to fat burning. It is believed that you should exercise at least 3 times a week. Unfortunately, many of us can’t always attend a fitness studio, go out for a jog in the morning or go to a section for a variety of reasons. If you’re one of them, you have to find other ways to burn the right amount of calories. And it can be done! We’re going to tell you 19 simple tips for losing weight without exercising. That said, a healthy diet is naturally the main prerequisite.

Sleep more

Studies have proven: sleeping less than 5 hours negatively affects metabolism. In the best case, you need to sleep between 7 and 9 hours. At the same time, pay attention to your rhythm and sleep phases. You can track them with most fitness bracelets.

lying on bed with feet facing camera

Watch less TV

Of course you can watch your favorite shows, movies or TV shows. You just need to know the measure and balance, for example: one series or movie a day .
Especially when you eat or drink something. Studies have shown that people who cut their TV watching in half lost an additional 100+ calories a day.

watching TV in groovy slippers

Take care of your cleaning

singing and cleaning the kitchenActivity in cleaning around the house, including the garden, balcony and terrace – allows you to burn more calories. It certainly doesn’t compare to jogging, but the effects are certainly there. Choose what you like best, but take note that washing windows and sweats by hand burns the most calories.

Cook your own food

It’s probably much easier to buy ready-made or frozen food that you just need to heat up. If you cook your food yourself, you know not only what it contains, but also what calories (approximately) are in it. In this case, you can lose weight by making food healthier for yourself, such as replacing frying with stewing or boiling, replacing sunflower oil with coconut or olive oil, and reducing the amount of salt that retains water in the body.

Participate in interactive activities

walking activitiesInvite your friends or coworkers to get together for an active leisure activity. Whether it’s bowling, paintball, billiards, soccer or other fun games will help you get rid of an extra 200 calories per hour.

Get yourself a pedometer

Set a goal of walking 10,000 steps a day. This is an average of 8 kilometers per day, and the value depends on age, gender, musculature and weight, among other things. In this way you can get rid of 250 to 600 calories a day. Today, however, pedometers are already available for free on many smartphones.

Move faster

You may not have noticed yet, but slim people tend to move faster. Fuller people often take much longer. Obviously, you burn more calories if you move faster.

Walk while talking on the phone

Instead of sitting on the couch or in a chair, you can walk with an earpiece or cell phone in your hand around the apartment. Move from one room to another. This way you burn 50% more calories than if you were talking sitting down.

walk while talking


Stress increases the hormone cortisol, which is one of the biggest hindrances to an attractive figure. Cortisol encourages your body to take calories from the food you eat and store them as fat. Therefore, you need to be more relaxed to lose more weight.

Laugh more

It’s no joke: if you laugh for 10 to 15 minutes a day, you can consume 50 extra calories just because of this. Plus, reduce stress. Watch your favorite show, read a funny book, call a girlfriend or friend to chat with them.

pug laughing lying on his back

No food in front of the TV

As we hinted at in point 2, consuming food while watching TV is a very bad habit. You probably want to combine your dinner with your favorite series out of lack of time. This worsens your food consumption culture significantly. You stop enjoying your food as your attention is directed towards the TV. Stop eating and drinking in front of the TV. This influx of calories is unnecessary and this habit can make your weight triple digit. Without sports, it will be very difficult to compensate here.

Little exercise while driving

Every time you stand at a stoplight, you can tense your abdominal muscles. As a consequence, you will make your muscles stronger and burn some calories. Try this exercise several times and soon you will do it automatically. Also here will be very useful exercise “vacuum abdominal retraction”. Only this type of exercise should be done on an empty stomach, so as not to interfere with digestion.

steer with pleasure

Change hands when carrying bags

If you’re walking with a bag or anything else, regularly change hands every 5 minutes. As a consequence, you’re really building your muscles and achieving a higher calorie burn in the end.

Do 5-minute pauses

Working in front of the computer is very tiring for your brain, your eyes and bad for your figure. At least once every hour you spend in front of the monitor, or at your desk, you should get up and move around for 5 minutes. Take a break, make yourself a cup of tea and stretch. You’ll be more focused and productive as a consequence.

delicious tea

Take the longer route

In the office, you can go to the farthest restroom. Use the stairs instead of the elevator. Even if you work on the fourth, sixth, or twelfth floor! At first, your leg muscles will burn. Eventually you’ll stop paying attention and the results will surprise you. On your way to work or home, you can walk one stop or the other to stay in motion more.

Drink cold water

Your body has a normal temperature of 36 to 36.9 °C. If you drink a glass of cool water, your body has to heat the liquid to your body temperature. In order for it to do this, your body needs an energy expenditure of 30 calories per liter. If you drink as much as you should – 2 to 3 liters a day, that’s already 60 to 90 calories extra you can burn.

Chew your food well

If you chew each bite at least 20 times, the food is not only quickly satiated, but also better digested in the body. In doing so, you burn a few extra calories.

plate of delicious food

Drink green tea daily

The caffeine found in green tea promotes fat burning while boosting your metabolism and calorie processing rate. Green tea contains polyphenols, which are chemicals that boost metabolism.

Eat spicy foods

Studies by British scientists have shown that spicy spiced foods speed up metabolism. Add hot spices to your food in moderation: chili peppers, wasabi, curry and others.

All these 19 simple steps can become a habitual way of life, will help keep the body in a healthy shape and make the owner happier. Wishing you success in achieving the result!

By | 2023-11-12T22:32:44+03:00 November 12th, 2023|Men's training, Women's fitness|0 Comments

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