Clever Ways To Burn Calories Without Breaking A Sweat

Exercise is one of the key components of a healthy and happy life, but not everyone has the time or energy to do it consistently. Thankfully, there are several things people can do that will burn some serious calories that don’t require you to walk into a gym. See how you can shed that extra weight without the intense workout.

Grocery Shopping Is Quite The Workout

There are little tasks people do every day where they might not realize they are burning calories; such as going to the grocery store

young couple grocery shopping picking out fruit
Gustavo Fring/Pexels
Gustavo Fring/Pexels

People walk up and down the aisles to reach for different items. Then, they have to carry their grocery bags. Tim Liu, a fitness and nutrition coach, says grocery shopping is non-exercise activity thermogenesis (NEAT) that accounts for up to 30 percent of daily calorie expenditure.

Time For Spring Cleaning

Some may dread the time when they need to clean the house, but it can be a great way to burn some extra calories.

older woman cleaning the windows
Andrea Piacquadio/Pexels
Andrea Piacquadio/Pexels

According to WebMD, if someone weighs about 150 pounds and vacuums for a half-hour, they would burn 124 calories. That increases to 166 if someone weighs around 200 pounds.

Catch Up With A Friend On A Walk

Hanging out with friends shouldn’t feel like exercise. If you are planning something to do with a friend, consider going for a walk.

two women walking in a park
Mart Production/Pexels
Mart Production/Pexels

New Health Advisor says that someone who weighs 150 pounds and goes on a 30 minute walk at a two mile per hour pace will burn about 90 calories.

Take The Stairs

Something people can do to get in a little bit of movement is to skip the elevator or escalator and take the stairs instead.

woman walking up stairs
Andrea Piacquadio/Pexels
Andrea Piacquadio/Pexels

According to Livestrong, someone who weighs 160 pounds and walks up the stairs for three minutes will burn about 29 calories. Doing that multiple times per day can really pay off.

Find A New Sport

One of the things fitness and nutrition coach Tim Liu suggests to lose some weight is to find a new sport. Sports such as tennis, bowling, and pickleball are popular activities.

old man playing tennis
Cottonbro/Pexels
Cottonbro/Pexels

While the exercise from these sports is quite moderate, they have been shown to decrease depression, boost cardiovascular fitness, and improve blood pressure.

Take Vitamin D

A study in the British Journal of Nutrition found that women who were deficient in vitamin D have a harder time losing weight.

vitamin d tablets on a yellow background
Anna Shvets/Pexels
Anna Shvets/Pexels

Stephen Gullo, a weight-loss expert in New York City and the author of The Thin Commandments, recommends that women take at least two thousand milligrams each day.

Why People Should Drink Coffee

Susan B. Roberts, a professor of nutrition and psychiatry at Tufts University in Boston and the author of The “I” Diet, highly recommends that people who want to lose weight should drink coffee.

man drinking coffee and looking at his laptop
Andrea Piacquadio/Pexels
Andrea Piacquadio/Pexels

Multiple studies have shown that caffeine increases the rate at which people burn calories. It’s also best to drink coffee from around mid to late morning.

Get Enough Sleep

Sleep is heavily tied to metabolism. When someone is sleep-deprived, it can seriously mess up their metabolism and cause them to burn calories a lot slower.

man sleeping in bed
Andrea Piacquadio/Pexels
Andrea Piacquadio/Pexels

According to Brooke Le Poer Trench at Glamour, it’s best to get between seven and nine hours of sleep every night. Someone who consistently gets less than that may actually gain weight.

Try Doing Things By Hand

In this current day and age, people are given endless options of convenience. They can use the dishwasher, pick up food from a restaurant, or use a robotic vacuum.

young woman preparing to cook in the kitchen
SHVETS/Pexels
SHVETS/Pexels

For those who want to burn more calories, it may be time to start doing things by hand. Try cooking a meal, washing the dishes by hand, or vacuuming the room yourself.

Set Goals Using A Pedometer

Thanks to modern technology, most people have a built-in pedometer in their smartphones or watches. These make it extremely simple to track your steps, calories burned, and more.

woman wearing an apple watch
Pixabay/Pexels
Pixabay/Pexels

Stephen Wheelock, a personal trainer from Massachusetts said, “Every week, aim to take a few more steps than you did the last week.”

How To Eat Throughout The Day

Some may think that eating only a couple of times throughout the day will be the smarter choice.

young woman eating at a restaurant
Andrea Piacquadio/Pexels
Andrea Piacquadio/Pexels

However, it’s actually best to eat lightly and often. “For most people, the body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings,” said nutritionist Chrissy Wellington.

Keep On Moving

For some, they know the pain of walking behind slow walkers. One of the best things people can do while they are walking around is to move briskly.

man jogging in a residential area
Ketut Subiyanto/Pexels
Ketut Subiyanto/Pexels

“Walk like you’re late for a meeting,” said Jennifer Lopez’s personal trainer Gunnar Peterson. This gets the blood flowing, endorphins running, and more calories burned.

Make ‘Em Laugh

Those who love comedy are in for some great news. They say that laughter is the best form of medicine and that may be because it can burn some calories.

man and woman drinking coffee and laughing on the couch
Ketut Subiyanto/Pexels
Ketut Subiyanto/Pexels

“It burns up to 50 calories if you laugh for 10 to 15 minutes per day,” said Adelino Da Costa, the owner of Punch Fitness Center.

Remember To Eat Breakfast

Breakfast is the most important meal of the day and skipping it may be detrimental for someone who is trying to lose weight.

breakfast fruit bowl with some nuts
Trang Doan/Pexles
Trang Doan/Pexles

“You send your body a signal that you’re not starving, so it starts burning fat – even when you’re just doing normal activities,” said Jennifer Lopez’s personal trainer Gunnar Peterson.

Stand Up

If you’re someone who spends the majority of their day sitting down, then it’s important to make sure you’re regularly standing up.

Heidi Klum doing yoga in a park
Andrew H. Walker/WireImage/Getty Images
Andrew H. Walker/WireImage/Getty Images

Kristin McGee, a yoga and Pilates instructor recommends that people should spend the last five minutes of every hour standing up. This gets people to move around and will get their blood flowing.

Pick These Kinds Of Foods

Even if you think you are eating healthy, there are certain foods that are better for digestion.

spinach in a bowl
Pixabay/Pexels
Pixabay/Pexels

Stephen Gullo, a weight-loss expert in New York City and the author of The Thin Commandments, suggests people stick to low-carb, high fiber foods. These take longer to digest and will leave people feeling fuller longer.

Think About Posture

If you’ve always been told to sit up straight and to fix your posture, there may be a very good reason for it.

women doing yoga at a park
Leonard Ortiz/MediaNews Group/Orange County Register via Getty Images
Leonard Ortiz/MediaNews Group/Orange County Register via Getty Images

“Good posture not only makes you look taller and leaner, but it strengthens your abdominal muscles,” said Brooklyn Decker, an actress and swimsuit model. Having good posture also can reduce back pain, increase energy, and improve confidence.

Don’t Forget To Stretch

One of the easiest things people can do to lose some weight without exercising is stretching.

Reese Witherspoon walking with her yoga mat and water bottle
Bauer-Griffin/Getty Images
Bauer-Griffin/Getty Images

According to the Mayo Clinic, stretching can improve your performance in physical activities, decrease your risk of injuries, help your joints move through their full range of motion, help manage stress, and increase muscle blood flow.

Fidgeting May Actually Be Beneficial

There are some people who don’t even realize if they are clicking a pen, tapping their feet, or shaking their knees when they are sitting down.

woman sitting in an office
Andrea Piacquadio/Pexels
Andrea Piacquadio/Pexels

While that may be annoying to others, it can actually be another way to burn calories. A study at the Mayo Clinic found that people who fidget burn on average 350 more calories than those who don’t.

Listen To The Beat

Doing mundane tasks such as walking to the office, cooking dinner, or cleaning the house can be made fun and lead to weight loss by doing one thing.

young woman listening to music
Marcelo Chagas/Pexels
Marcelo Chagas/Pexels

Those who listen to fast songs will usually pick up their pace. “The beat forces you to keep a calorie-burning pace, especially when walking or taking the stairs,” said cycling studio owner Ruth Zukerman.