This is it. The year you FINALLY lose the weight.
And the best thing about it is you’re not going to have to spend every waking moment pumping iron. Because it turns out you can burn through fat, and have FUN doing it, without turning into a gym rat.
Burn fat the fun and easy way
Keep reading to find out how.
1. Fidget more:
The average American sits anywhere from nine to twelve hours a day. That could add up to more than half of your waking hours. But that’s where fidgeting comes to the rescue.
Your mom may have been constantly telling you to stop fidgeting as a kid. But it turns out there’s a positive side to not sitting still in your seat. According to the Mayo Clinic, small actions such as bouncing your foot, tapping your pencil and drumming your fingers can burn anywhere from 300 to 350 extra calories over the course of your day.
As an added bonus, when fidgeting keeps your legs and feet moving it doesn’t just burn fat. Fidgeting can also help counter some of the other negative health effects of sitting as well.
2. Think 10:
There’s no way around it. To burn through fat and lose the weight you do need to move more. But that doesn’t mean it always has to be a complicated 30-minute workout routine.
Every hour or so, stand up and stay in motion for just ten minutes. You can climb a flight of stairs a few times, do deep knee bends, make a few laps around the block or even just pace the hall.
What you do really isn’t important, so long as you get up and move. You’ll burn up to 100 calories every ten minutes you’re active. Plus you’ll keep your metabolism revved up and in fat burning mode.
3. Boogie down:
Dancing is loads of fun AND it’s a fantastic way to burn fat. Plus these days, it’s easier than ever to access your favorite dance tunes. You can play them on your cellphone, a desktop computer or in many cases through your cable TV provider.
A study out of England found that an hour of dancing burns between 200 and 600 extra calories. And remember, you can reach that hour by slipping in just six 10 minute movement breaks throughout the day.
So what are you waiting for? Go ahead and shake your groove thing. Hit play and revisit the Saturday nights of your youth, right there in your living room.
4. Relax more:
It might seem strange to talk about relaxing when the topic is losing weight. After all, so far our focus has been on moving more. But the fact is research has drawn a clear line between stress and gaining weight.
You see stress—whether it’s caused by being stuck in a traffic jam or trying to meet a tight deadline at work—triggers your body to pump out the stress hormone cortisol. And that constant flow of cortisol causes your body to store fat.
Even worse, much of that fat is belly fat, some of the hardest to lose. But committing to creating some calm for yourself every day can slash your body’s cortisol production. And as a result, you will begin to burn fat and lose weight.
How you choose to relax doesn’t really matter. Go “high tech” and try a meditation app on your cell phone. Or opt for “low tech” such as working your way through a stack of adult coloring books instead. Just make sure to set aside some time for relaxing daily.
5. Commit to sleep:
As important as it is to remain active during the day, when it’s time to turn in for the night resist burning the candle at both ends. Because getting a good night’s sleep is critical for burning fat without hitting the gym.
A study out of the University of Chicago found that folks who slept for only 5.5 hours every night lost 55 percent less weight than their peers on the same diet who slept for 8.5 hours every night. So don’t skimp on sleep. (Need some extra help drifting off to sleep? A natural melatonin spray can help get your sleep back on track.)
Make this the year you finally shed that spare tire. With these five tips you CAN burn fat without living at the gym.