HOW CAN I BURN MORE CALORIES? 4 DAILY HABITS TO INCREASE YOUR ENERGY EXPENDITURE

We get it, you're busy. You don't always have time to hit the gym. 

But, with our lives becoming more and more sedentary, it's extremely important to make a conscious decision to move each day.

'Abs are made in the kitchen'... the classic line so many of us have heard. If your goal is weight loss, repeatedly lowering your calorie intake to the point of starvation isn't the right route to take, nor is it healthy.

So what should you do instead? Increasing your daily energy expenditure is a much healthier route to take, and still lets you enjoy the foods you love.

Let's look at an example:

If when sedentary you need to eat 1300kcal to lose 1lb of body fat p/week, we can increase our activity levels to a point where more calories can be consumed with the same outcome of weight loss.

By increasing your daily energy expenditure by 300kcal, you can increase your energy balance and eat 1600kcal p/week and lose the same amount of body fat... plus, reaping the rewards on your muscles, heart, and mind from being active each day.

So, whether it's resting your day or not, implementing new ways to move more often will help to increase your daily energy expenditure and burn more calories.

1. WALK MORE

Simple right? But we mean it, a 150lb person can use up to 200 calories from a 30-minute walk.

Park your car further away from work, head out for a quick walk during your lunch hour or put a podcast on and hit the pavement for a brisk walk in the evening.

2. TAKE THE STAIRS

Believe it or not, walking several flights of stairs is actually pretty demanding. There's even gym equipment designed to replicate this exact exercise...

So next time you have the choice to take the elevator or stairs, take the stairs.

3. RIDE YOUR BIKE

Summer is just around the corner and there's no better feeling than ditching the car and riding your commute in the glorious sun. A 30-minute bicycle ride could burn up to 300kcal, a great way to start, and finish your day. Whether it's riding to the gym, your friend's house or work, it all counts.

You're also contributing to the reduction of emissions, that's what you call a win-win!

4. AD BREAK WORKOUTS

Love a bit of TV when you get back home? Each ad break that comes on, challenge yourself to do an exercise until the program starts again.

From jogging on the spot to push-ups and squats, the possibilities are endless and you don't need any equipment!

These may sound like very simple habits to make, but by consistently applying them you will see a difference.

Remember, eating less isn't necessarily the answer. Be conscious to move more each day.