35 Very Short Ways to Burn More Calories (And Fat) Every Single Day

Without dieting or killing yourself in the gym

Multiple studies have shown that the only factor necessary for fat loss is a calorie deficit.

This is the same factor I stress about in my fat-loss checklist as well.

Be it a Paleo diet, intermittent fasting, “magic” pills, or designer “fat-torching” workout plans, they all try to achieve a deficit — by increasing your calorie expenditure or decreasing your intake.

The popular twinkie diet experiment is a testament to this — professor Mark Haub lost 27 lbs, eating solely Oreos, donuts, twinkies, and other processed sugary junk.

Armed with this knowledge, fat loss burns down to finding creative ways to create that deficit. I want to share 50 such tips:

1. Walk while conversing with someone — be it in person or on the phone. Distracted by the talking, you’ll clock a lot of steps.
2. Eat more protein — not only will you feel more satiated, but protein’s high thermic effect (TEF) will elevate your metabolism as well.
3. Install a pullup bar in your room’s doorway — and bang out a rep or two every time you pass in or out.
4. Drink more coffee — multiple studies have shown caffeine’s efficacy as a metabolism booster.
5. Take the stairs instead of the elevator — if it’s too many levels, get out of the elevator a floor or two earlier.
6. Chug down more water — not only will it spike your metabolism but also improve your digestion and skin health.
7. Eat spicier foods — the capsaicin will slightly elevate your metabolism.
8. Get a standing desk — I’m standing at mine as I write this. This also counters the negative effects of sitting.
9. Bang out a few squats every time you visit the washroom — it will also help maintain your functional fitness.
10. Get up, stretch, and walk around now and then — especially if you work a desk job.
11. Walk or cycle instead of driving for any nearby errands — you’ll also save fuel (and money).
12. Deliberately park your car farther away — the nearby parking spots are crowded, anyway.
13. Take your dog for a run. If you don’t have one, befriend the street mongrel.
14. Grow a plant or two in your backyard. All that squatting and bending while tending to plants burns more calories.
15. Go window shopping — and buy nothing. Lost in consumers’ wonderland, you’ll clock in a ton of steps.
16. Drop and do a few pushups right beside your desk — the beauty of pushups is they’re easy enough for most to get at least a few reps. And a single set is challenging enough to get your heart racing.
17. Get off the subway or bus a stop earlier — and walk the rest. Do this on your way back to savor the setting evening sun.
18. Go grocery shopping — and buy healthy whole foods. Similar to window shopping, you’ll walk a lot.
19. Take post-meal strolls—the plus point is better digestion.
20. Clean your room before sitting down to work—this exercise will improve your mood and boost your productivity as well.
21. Volunteer for events — be it at your locality’s cleanup, a pet camp, or a local park fundraiser. You’ll also exercise your altruistic muscles.
22. Quicken your walking pace — not only will your heart rate go up but you’ll save more time.
23. Shun escalators — and choose the stairs. If you’re a tourist, this will be almost magical.
24. Wash your car yourself — by skipping one carwash session, you’ll also save money.
25. When you sit, make sure your butt is plush against the seat — good sitting posture + more calories burnt.
26. Track your steps — you can’t improve what you don’t track. The best part is your smartphone can double down as a pedometer.
27. Goof around — laughing not only lightens your soul and kills stress but a good bout burns a generous number of calories as well.
28. Fidget — drum your fingers, rap your knuckles, shake your legs, get a fidget spinner. If you’re anxious like me, this will help ease the anxiety.
29. Sleep at least 7 hours every night — nothing hampers fat loss as much as sleep deprivation does.
30. Chew gum, especially the spearmint flavor — the fresh breath and sharper jawline will thank you later.
31. Walk while snacking on small portable meals — like a can of chilled chocolate milk or a 6-inch sub.
32. Experiment with teas — along with green tea, ones like chamomile and Oolong can boost your metabolism.
33. Load up on fibrous foods—not only do they burn more energy to be digested, but also optimize nutrient absorption.
34. Swing your arms while walking — this also improves your walking posture and boosts your mood.
35. Pop a weighing scale in the bathroom — being aware of your weight leads to better subconscious eating and physical activity decisions.

Small Steps Compound to Insane Results

By themselves, none of the above tips will yield significant results, but when you add them up? And stick to them for weeks and months?

As a thousand tiny drops fill a large bucket, an army of thousand minor changes will tirelessly work to help you shed a ton of kilos.

Don’t limit yourself to this list. Wield your own creativity and come up with new ways to boost your calorie expenditure — and chip away at your calorie intake.

Have fun losing weight!

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