What are the best ways to burn more calories daily? Our guide outlines how to burn more calories every day to lose weight or control weight.
Lose weight = burn more calories than you consume. It’s a very simple calculation. And one that, with the right knowledge, you can implement in everyday life quite easily and without a lot of effort!
There are many ways to burn calories. Most just think about sports to burn calories. But your body actually burns calories all day long. Even when you’re sitting on the sofa, at your desk, or even at night in your sleep .
Well, if you just sit relaxed on the couch and watch TV or read something, you won’t burn a lot of calories. In order to burn 100, 200 or even more calories per hour, you have to be physically active – ideally with sport .
If you work up a sweat on the cross trainer or jogging , you can burn 200 calories in 30 minutes. How many there are exactly depends on a wide variety of factors. Age as well as gender play a role for the basal metabolic rate, and of course the weight and also how many muscles you have.
However, one thing is clear: the more muscles, the more energy is burned. The best thing about targeted training and more exercise is that it also promotes muscle building. This in turn promotes the so-called afterburn effect. This means that the body continues to burn calories even when it is resting, and it is a key factor with which to burn more calories daily.
Burn calories with intense exerecise
Of course, the intensity is also a factor: when cycling at a leisurely pace, fewer calories are lost than when you cycle really fast through the area. You haven’t kept up such a fast pace for long? No problem! An effective and easy way to burn lots of calories quickly is what is known as interval training.
If you want to lose weight, you should build muscle. Why this is so and how many calories are really banished by muscles. If you increase your muscle mass, you increase your ability to burn more calories daily.
How is the body’s energy requirement made up?
One often hears the term basal metabolic rate. However, this is only part of the description of the body’s energy needs. Roughly, it can be said that the basal metabolic rate describes the amount of energy that the body needs to function, including for vital tasks such as breathing.
The so-called power conversion describes the energy that is consumed in addition to the basal metabolic rate. This not only includes mental and physical activities such as reading or running, but also pregnancy or temperature compensation, for example .
In simple terms, the basic and performance metabolism then results in the total turnover – this is the total amount of energy that the body uses per day.
Burn calories through exercise
With endurance sports you will achieve the greatest success in a short time. More calories are burned here than with yoga or light weight training on the machines. But don’t just focus on that. Because with quieter sports you build muscles. And as already mentioned, they burn a lot of calories even when they are resting.
Which sports burn a lot of calories?
Calorie consumption in various sports at a glance:
- Jog for 30 minutes: approx. 260 kcal at a slow speed
- 30 minutes of walking: approx. 270 kcal at a firm pace
- 30 minutes cross trainer: approx. 160 kcal
- 30 minutes of strength training: approx. 190 kcal
- 30 minutes of inline skating: approx. 230 kcal
- 30 minutes of spinning: approx. 260 kcal
- 30 minutes (breast) swim: approx. 300 kcal at a brisk pace
- 30 minutes of squash: approx. 410 kcal
- 30 minutes of cycling: approx. 310 kcal at medium speed
- 30 minutes of aerobics: approx. 270 kcal
- 30 minutes Tae Bo: approx. 220 kcal
- 30 minutes of aqua aerobics: approx. 130 kcal
- 30 minutes of yoga: approx. 90 kcal
- 30 minutes of Pilates: approx. 100 kcal
Note: This information relates to a woman weighing 65 kg. If you have a different body weight, the number of calories burned can fluctuate.
In order to burn extra calories in endurance sports, you shouldn’t always run or cycle at the same pace. Varies speed and resistance. So-called interval training stimulates the metabolism more than constant stress. So you have to muster more energy to burn more calories daily.
Burn more calories in everyday life
If you are more of a grumpy sportsman, you can be happy: You can burn calories even with climbing stairs and Co. If you stick to the resolution and take the stairs instead of the elevator, you will also get a few calories. You can burn around 5 kcal per 20 steps. That doesn’t sound like much, but if you climb stairs more often, you can get an impressive sum.
Also, leave the car parked more often and instead walk or ride a bike. This can also burn a few extra calories. 15 minutes of walking mean a good 50 kcal less on the calorie account. Depending on your walking speed, you can burn 200–250 kilocalories per hour.
Or set your goal to walk 10,000 steps a day. Many smartphones now have a step count function. Even with a simple step counter or a smartwatch, at the end of the day you know exactly how many steps you have taken.
Burn more calories by doing housework
Nobody likes to clean or iron. But if you keep in mind that you are moving and that is synonymous with increased calorie consumption, it might look different.
A little tip: In order to burn as many calories as possible, you should put a little strength and energy into housework. Bend as low as possible when vacuuming, come particularly high and low when cleaning windows or do squats when washing up.
How many calories do you burn when doing housework?
An overview of calorie consumption when doing housework:
- Ironing for 15 minutes: approx. 35 kcal
- 15 minutes vacuuming: approx. 50 kcal
- 15 minutes cleaning up: approx. 40 kcal
- Cleaning windows for 15 minutes: approx. 45 kcal
- 15 minutes rinsing: approx. 30 kcal
- 15 minutes of climbing stairs: approx. 55 kcal
- 15 minutes of cooking and preparation: approx. 30 kcal
- Making beds for 15 minutes: approx. 35 kcal
The information relates to a woman weighing 65 kg.
Eat healthy and lose weight faster
In order to lose weight , it is important that you burn more calories than you get from food. Despite eating right, it takes a while before the first kilo falls.
To get rid of one kilogram of fat, you have to burn a total of 7,000 calories – through exercise or because you eat less. That is a lot and also shows that you can only lose a maximum of 1 kilogram in a week if you do not completely refrain from eating.
Individual nutrition plan helps you lose weight
Make it a little easier for your body and pay attention to your diet. Get in the habit of eating three servings of vegetables and two servings of fruit a day. One serving is roughly equivalent to what fits in one hand.
Vegetables and fruits are low in calories and therefore the perfect fillers. In addition, you should eat lean dairy products and whole grain foods such as bread several times a day. Fattening foods such as fast food, sweets or cakes should only be enjoyed rarely and in small quantities.
A personalized nutrition plan * can help everyone who has little time or inclination to plan their meals and still want to lose weight in a healthy way .
There are delicious and well thought-out recipes that are just right for you to achieve your own goals. Whether that means losing weight, gaining weight or simply eating healthier – that is of course entirely up to you.
Author: Genevieve Dumas is a food, fashion, health and beauty writer from New York, who has worked for a range of major magazines.