11 Ways To Burn Extra Calories Every Day


  1. Always take the stairs, avoid elevators and escalators.
  2. Park further away from your destination than usual.
  3. Try to be active while watching TV, even if it's just doing housework
  4. Stand and let someone else have your seat when riding the bus or subway.
  5. Go out and walk, roller blade, or play pool (something active) instead of going out to dinner.
  6. Take “walking breaks” instead of coffee breaks at work in order to get your body moving during the day.
  7. If possible, ride your bike to work or the gym once or twice a week.
  8. Play with your kids instead of just watching them. Even if it's just having a tea party on the floor, they'll love it and you'll be more active than you would otherwise be just sitting on the couch.
  9. Walk you dog instead of just letting him outside to roam.
  10. Mow your lawn with a push mower.
  11. Walk in place, do some leg lifts, stretches or sit ups while watching TV.

A calorie is a measurement of energy. When your body needs a boost, it converts food into energy. The process of metabolism is that in which your body combines calories from proteins, carbohydrates, and fats with oxygen, thus producing the energy you need. Your metabolic rate is the rate at which your body burns calories. If you burn more or less calories than your body consumes daily, you will lose or gain weight accordingly. The average metabolic rate is 2000 calories.

Why are calories burned?

There are a number of reasons why calories are burned. Basal Metabolic Rate (BMR) equals the number of calories consumed simply by being alive. Your body needs energy to maintain breathing, blood circulation, and other essential activities. On average, the BMR constitutes 60 percent of those calories burned daily. Calories are also burned through engaging in an activity, such as sports or washing dishes. Burning calories through activities makes up approximately 30 percent of total calories burned. Dietary thermogenesis, also termed the thermogenic effect, refers to those calories burned when eating, digesting, transporting, absorbing, and storing food.

How can I burn more calories?

It is possible to burn more calories and to speed up the burning process. By building muscle tissue, your body works harder, thus enabling you to expend more energy or calories. On average, for each additional pound of muscle amassed, about 50 additional calories are used daily. In other words, with a regular weight program, your BMR can experience an increase of 15%. Simply from moving around more, your daily activity level can easily rise. For example, take a walk with a friend instead of a coffee break; park your car on two streets over instead of one; or, move around when you chat on the phone. All this additional movements may seem insignificant, but don’t be tricked -- the calories burned by such activities adds up. Spicy foods, caffeine, and green tea have all been proven to raise metabolic rates; so next time, sprinkle some chili in your pasta sauce or have a beverage with your meal. Exercise is also a successful and healthy way to burn calories. Following sustained high-intensity exercise sessions, you continue to burn additional calories hours after. Taking exercise classes and working with trainers or exercise DVDs are both excellent ways to learn how to start a workout focused on health, fitness, and effective calorie burning.