Are you more of a fitness slacker than a sports fan or do you lack the time for training in your everyday life? 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 prerequisite for fat loss. So that the fat burning can run so really well, at least three training units per week are recommended.
Many people, you may be one of them, can't exercise enough for various reasons. Whether the time or the desire is missing, is a very individual problem.
For me, it's honestly a combination of lack of desire and lack of time. Sometimes it's incredibly difficult for me to get up the courage to work out.
Yesterday was another one of those days. I let myself fall onto my office chair with a longing look at my summer dress, which had become a little tight. I was supposed to be training now, but unfortunately I had to work. A dilemma! Because you can only lose weight if you burn enough calories. The question often arises, what to eat that is low in calories has.
Does this situation sound familiar to you? Then I have good news for you...and for me, too. Even without sweating, you can easily lose pounds in everyday life.
How you can slim down, eat and even sleep, you can read 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 need to consume more calories than you take in. You are then in an energy deficit. Easy, right?
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 take in. The best known way is exercise. If you do sports or move a lot, you naturally 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. Nevertheless, since we want to maintain or even reduce our weight, we should not exceed our calorie requirement under any circumstances.
But what are your calorie needs anyway?
How to calculate your calorie needs
Your body needs up to 70 percent of the calories for its basal metabolic rate. This is how calories are burned without any exercise. Your body keeps digestion, organ and muscle activity, breathing, etc. running.
How much energy your organism needs for this depends on various factors:
- Gender
- Age
- Size
- Weight
- Amount of your muscle mass
The basal metabolic rate averages 1 kcal per kilogram of body weight per hour.
That is, if you weigh 70 kilograms, you need 1680 kcal daily at rest.
1 kcal x 70 kilogram body weight= 70 kcal
70 kcal x 24 hours = 1680 kcal
For women, ten percent of the requirement is deducted because they have much less muscle mass than men.
It's a little easier if you just type in your information here:
Since you move around a bit and are active at work, at school or in your hobby, the power metabolism 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, little/no leisure activity: 1.4-1.5
- Sitting, partially walking or standing activity : 1.6-1.7
- Predominantly 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.
Example:
Lisa, 70 kilograms body weight, sedentary, 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 daily, you can adjust an energy intake accordingly. Adjusting energy intake means first and foremost change the diet and optimize.
Maybe you know the saying "Abs are made in the kitchen"? I recently read again that 80 percent of weight loss is through diet.
So calories can also be burned through the right diet and without exercise. But in addition to your diet, sleep, stupid habits or laughter also play a big role when it comes to losing weight.
With these simple tips, the pounds will soon fall off without any exercise!
Eat this in the evening to lose weight!
Burn calories without sports - The diet
The rule here is: cook for yourself, eat consciously and balanced! 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 makes fat melt away. Scientists at the University of Arizona 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 keep you full longer. As a result, you'll consume fewer calories in general because you'll be less hungry.
Proteins are also important for your muscles. They prevent their degradation. Since muscles burn calories without exercise, you should eat more protein-rich foods.
Tip: Keep an eye on the calories
Thereby our We Go Fit Nutrition Plan support. We know from our own experience that it is often very difficult to eat right.
Especially when it comes to recipes, you can quickly reach the limits of your creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.
A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.
So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose the category "Lose weight" from four plans.
We calculate your calorie consumption, calorie deficit and create a diet plan that fits your needs and that fits you 100%. It's very easy. Give it a try :)
Click here to put together your personal nutrition plan!
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 each meal. You will eat less because your stomach will be filled faster.
On hot days, cold water can not only be a welcome refreshment, but also an effective fat-burner. When you drink chilled water, your body has to heat the liquid to its own body temperature. In the process, it burns calories. If you drink three liters a day, you can burn up to 90 calories without exercise just by drinking.
Speaking of drinking... coffee is also a delicious 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 metabolism and calorie consumption by 16 percent.
Important: Drink coffee straight! Syrup, milk or other extras turn the black hot beverage into a calorie trap.
That's why drinking a lot helps you lose weight!
Fat burner food
Cooking for yourself has several advantages. On the one hand, you burn up to 90 calories in just 30 minutes while cooking, on the other hand, you can season individually. In the seasoning are some secret fat burners that stimulate the 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 have the same effect.
Mustard boosts the metabolic rate. For many hours, it increases by up to 25 percent.
Rosemary keeps your blood sugar level stable and thus 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 eating is obviously a crucial point in burning calories without exercising, but your everyday habits can also influence a lot.
If you change even a few small things, you will notice big changes.
We fitness bums don't want to sweat. We don't have to! Standing is enough. Crazy as it may sound, yes, standing burns 50 more calories per hour than sitting.
A lecturer at the University of Queensland has found that standing 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 everyday life while standing up.
Examples: Watching the news, talking on the phone, waiting for the bus, standing on the train.
I'm sure you can think of many more possibilities.
And if you're going to be more active: Take the stairs rather than the elevator. This way you do something good for your legs and butt 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 space, you can burn between 250 and 600 calories more. And the environment will thank you for it, too.
Now that the weather is getting nicer again, it offers itself but also times the longer way to go to the supermarket. I've recently gotten into the habit of using the toilet at work, which is further away.
Believe me, the little things make a big difference in the aggregate. That's how you burn calories without exercising.
We have already advised you to drink cold water. In general, cold is good for reducing calories. When 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 test subjects' energy consumption dropped by 300 calories a day. Bibbling instead of sweating to lose weight.
Yes I know, nobody likes to freeze. Especially not for two hours. But researchers are certain that shorter periods of cold can also help.
Just start with a cold shower in the morning. It'll perk you up and melt away the pounds.
A fun evening of bowling with friends and family can also be a fat-burner. Instead of sitting on the sofa with you, you're active.
You can burn up to 200 calories an hour doing hobbies like bowling or go-karting. First and foremost, of course, is fun. Even laughing burns calories without doing any exercise. 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, you should get enough sleep and relax. You should definitely allow yourself eight hours of sleep. A lack of sleep can lead to obesity in the long term.
According to a study by neuroscientist Professor Christian Benedict, the body produces more ghrelin during sleep deprivation. As a result, you're more prone to cravings and suffer from stress and hormonal fluctuations. All this prevents the burning of fat.
Our conclusion
There are a lot of ways you can burn calories without exercising. Besides fitness, your diet is also important for your energy balance.
Why don't you just calculate how much power metabolism you have in a day and pick a method to consume calories in your daily life.
That way, the little fat pads shrink by the way. Even those of us who don't like sports can lose weight if we laugh often enough, cook delicious meals and take the stairs more often.
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