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Are you more of a fitness buff than a sports fan or do you lack the time in your day to workout? If you still want to lose a few kilos, we have just the right tips for you today. With these effective tricks you can burn calories without sports!
Sport is actually the optimal condition for fat loss. For fat burning to really take off, at least three training sessions per week are recommended.
Many people, you may be one of them, can’t exercise enough for a variety of reasons. Whether the time or the desire is missing, is a completely individual problem.
With me it is honestly a combination of lack of desire and lack of time. Sometimes I find it incredibly difficult to get myself up for a workout.
Yesterday was another one of those days. I dropped into my office chair with a longing look at the summer dress that had become a bit tight after all. Actually, I should be exercising now, but unfortunately I had to work. Quandary! Only those who burn enough calories will lose weight.
Does this situation sound familiar to you? Then I have good news for you…and also for me. Even without sweating you can easily lose pounds in everyday life.
How you can calculate, eat and even sleep slim, you read now here. With these simple fat burner tricks you burn calories even without exercise!
What is the calorie balance?
One thing is pretty easy to explain: in order to lose weight, you have to consume more calories than you eat. You are then in an energy deficit. Easy, or?
The calorie balance is the comparison of calorie consumption and calorie intake. If you know your personal calorie balance, you can lose weight much easier and more effectively.
There are different ways to burn more calories than you consume. The best known way is movement. If you do sports or exercise a lot, you will of course increase your energy output.
Method number two: Increase your basal metabolic rate. That is, you increase the amount of calories your body needs to maintain basic functions.
We are small sports muffle and want to burn calories without sports. Since we nevertheless want to maintain our weight or even reduce it, we should by no means exceed our calorie requirement.
But how high is your calorie requirement at all??
How to calculate your calorie needs
Your body needs up to 70 percent of calories for its basal metabolic rate. How to burn calories without exercise. Your body thereby keeps digestion, organ and muscle activity, breathing etc. on the run.
How much energy your organism needs depends on various factors:
- Amount of your muscle mass
The basal metabolic rate is on average 1 kcal per kilogram of body weight per hour.
That means, if you weigh 70 kilograms, you need 1680 kcal daily in resting state.
1 kcal x 70 kilogram body weight= 70 kcal
70 kcal x 24 hours = 1680 kcal
For women, ten percent of the requirement is subtracted because they have much less muscle mass than men.
It is a little easier if you just type in your data here:
Since you are active and move around a bit at work, at school or in your hobby, the power metabolic rate is added to the basal metabolic rate.
In order to determine the energy requirement for your power metabolism, you need the so-called PAL value.
We have summarized the values for you here:
- Exclusively sedentary lifestyle: 1,2
- Sedentary lifestyle, little/no leisure activity: 1.4-1.5
- Sitting, partially walking or standing activity : 1.6-1.7
- Mainly walking or standing activity : 1.8-1.9
- Physically demanding work : 2,0-2,4
You can calculate your personal daily energy requirement as follows: PAL value x already determined basal metabolic rate.
Lisa, 70 kilograms body weight, sitting, partly walking or standing activity
Basal metabolic rate: 70 kcal x 24 hours – 10 percent= 1512 kcal
Power metabolism: 1512 kcal x 1,6= 2419 kcal
How to burn calories without exercise
If you know how many kilocalories you consume each day, you can adjust an energy intake accordingly. Adjusting your energy intake means first of all changing and optimizing your diet.
Maybe you know the saying "Abs are made in the kitchen"? I recently read again that 80 percent of weight loss is through diet.
With the right diet and without exercise, calories can be burned. But besides your diet, sleep, stupid habits or laughter also play a big role when it comes to losing weight.
With these simple tips you will soon lose the pounds without exercising!
Burning calories without exercise – the diet
The following applies here: cook for yourself, eat consciously and in a balanced way! A super bad and widespread habit is to eat while watching TV or series. Don’t do it! Your attention will be on the movie rather than your food.
An absolute must-do is to eat a lot of vitamin C. Vitamin C melts fat. Scientists at the University of Arizona have compared two test groups. The comparison group with vitamin C deficiency burned 30 percent less fat than the other test subjects. Citrus fruits, red peppers and Brussels sprouts in particular contain a lot of vitamin C.
Foods that are high in protein and fiber will keep you full longer. You will consume fewer calories in general because you will be less hungry.
Proteins are also important for your muscles. They prevent their breakdown. Since muscles burn calories without exercise, you should eat more protein-rich foods.
Tip: Keep an eye on the calories
Our We Go Fit nutrition plan can help you to do this. We know from our own experience that it is often very difficult to eat right.
Especially with the recipes you quickly reach the limits of creativity. Therefore it is worthwhile to set up a cooking plan. It is best to plan what you will eat for a week in advance.
A conscious diet will not only bring you closer to your dream figure. You will also change mentally. Eating healthily puts you in a better mood and gives you more power.
To help you achieve this, you can create your own personal nutrition plan with our We Go Fit program. You choose the category "Lose weight" from four plans.
Always stay wild.
We calculate your calorie consumption, the calorie deficit and create a diet plan for you, which adapts to your needs and which suits you 100%. It’s easy. Try it
Drinking leads to the goal
Drinking enough is considered healthy anyway. Water has a satiating effect and can also burn calories. Besides, it contains no calories at all.
You should drink between two and three liters a day. Our tip: drink a glass of water before every meal. You’ll eat less because your stomach will fill up faster.
On hot days, cold water can not only be a welcome refreshment, but also an effective fat-burner. If you drink chilled water, your body has to warm up this liquid to its own body temperature. It burns calories in the process. Drink three liters a day and you can burn up to 90 calories without exercise just by drinking it.
Speaking of drinking… coffee is also a tasty weight loss aid. Doctors at the Harvard Clinic (USA) have proven that women who drank two to three cups of coffee throughout the day were able to speed up their metabolism and calorie consumption by 16 percent.
Important: Drink coffee straight! Syrup, milk or other extras make the black hot drink a calorie trap.
Fat burner food
Cooking your own food has several benefits. On the one hand, you can burn up to 90 calories in just 30 minutes while cooking, and on the other hand, you can season your food individually. There are some secret fat burners in the seasoning that boost metabolism.
Chili is a hot favorite when it comes to burning calories without exercise. The spicy pod stimulates heat production. This increases your calorie consumption. Wasabi and curry also have the same effect.
Mustard boosts metabolic rate. For many hours it increases by up to 25 percent.
Rosemary keeps your blood sugar levels stable and prevents cravings. So you can avoid unnecessary calorie intake.
Vegetables contain many vital nutrients and are considered super healthy. But vegetables are also extremely low in calories! Some varieties have so few that the provide an energy deficit after digestion. Especially foods with a high water content (watermelon, cucumber and lettuce) have this effect.
Burn calories without exercise – everyday habits
Healthy nutrition is of course a crucial point in burning calories without exercise, but your daily habits can also influence a lot.
If you change just a few small things, you will notice big changes.
We fitness muffle don’t want to sweat. We don’t have to! Standing is enough. As crazy as it may sound, yes, standing up burns 50 more calories per hour than sitting down.
A University of Queensland lecturer has found that getting up for two minutes every 30 minutes is better for your figure than going jogging for an hour a week. There are thousands of things you can do in your everyday life while standing up.
It helps you fight fat deposits
Examples: Watching the news, talking on the phone, waiting for the bus, standing on the train.
You can think of many more possibilities.
And while you’re getting more active: Take the stairs rather than the elevator sometimes. So you do something good for legs and buttocks and your metabolism is also stimulated. This is where a pedometer can be a really cool motivator! I love to check my successes on the Smartwatch.
If you walk more often and leave the car in the parking lot, you can burn between 250 and 600 calories more. And the environment thanks you too.
Now that the weather is getting nicer, it’s time to take the long way to the supermarket. I have taken the habit of using the toilet at work, which is farther away.
Believe me the little things make a big difference in the aggregate. This is how you burn calories without exercising.
We have already advised you to drink cold water. In general, cold is good for cutting calories. If your body cools down, it needs a lot of energy to warm up again.
Adjust the room temperature
An experiment was conducted at the University of Maastricht: The room temperature was lowered to 16 degrees for two hours. The energy consumption of the test subjects decreased by 300 calories a day. Bibble instead of sweating to lose weight.
Yes I know, nobody likes to freeze. Especially not for two hours. But the researchers are sure: shorter cold sessions can also help.
Why not start with a cold shower in the morning?. It makes you perk up and melt away the pounds.
A fun night of bowling with friends and family can also be a fat-burner. Instead of sitting on the sofa with you, you are active.
You can burn up to 200 calories an hour doing hobbies like bowling or go-karting. First and foremost, of course, is the fun. Even while laughing you burn calories without doing any sports. If you laugh between ten and 15 minutes a day, you can burn 50 calories on top. Say cheese!
After a long evening of bowling, get enough sleep and relax. You should definitely allow yourself eight hours of sleep. Lack of sleep can lead to obesity in the long run.
According to a study by neuroscientist Professor Christian Benedict, the body produces more ghrelin during sleep deprivation. This makes you more prone to cravings and suffer from stress and hormonal fluctuations more often. All this prevents you from burning fat.
There are really a lot of ways how you can burn calories without doing sports. Besides fitness, your diet is also important for your energy balance.
Just calculate how much energy you consume during the day and choose a method to consume calories in everyday life.
This is how you shrink those little fat pads along the way. Even we sport muffle succeed in losing weight, if we only laugh often enough, cook delicious food and take the stairs more often.