Simple tips to burn calories while you work

MILLIONS of jobs require us to sit all day with almost no free time to exercise.

But just making some small tweaks to your daily routine can help you burn calories — and you might even weight loss in process.

Burn calories as you work out with this simple hack


Burn calories as you work out with this simple hackCredit: Alamy

Research shows that working-age adults in the UK spend an average of 9.5 hours a day sedentary.

This increases gradually with age, by the age of 75, people are sedentary 11 hours a day.

Dr Michael Mosley, a science journalist and former medical doctor, explains why this is so detrimental to health on his BBC Radio 4 podcast, Just one more thing.

He said: “In the UK, many of us spend 10 hours a day or more on our backside, and sadly that has to do with some bad health outcomes, including increased risk of heart disease, type 2 diabetes, and all-cause mortality”.

People who sit a lot have been found to have more heart attacks and age faster.

And sadly, your sporadic gym sessions won’t do much to reverse the harm.

Dr Mosley says research shows “you can’t reverse the harmful effects of sitting for long periods of time” unless you exercise for at least 40 minutes a day.

In fact, sitting all day “reduces the benefits of exercise,” he says.

So how can you change that?

How to burn 10 marathons in a year

In his podcast, Dr Michael said: “I’m about to do something that can really make a lasting impact on my health, by lowering my blood sugar and burning a surprising amount of calories.

“It’s as simple as that, I’m getting up. That’s it. I’m not going to walk with my beloved dog or squat. I’m just standing here.”

“Getting out of the chair and spending more time with your feet, is a simple and easy way to boost your health.”

Dr. Michael said research shows that standing for more than three hours a day equates to walking hundreds of miles a year.

He claims that by working out just one third of your day, you can burn as many calories as 10 marathons in a year.

In addition, it can also help boost metabolism, Improve bone health and remove sugar from the body faster.

“A few years ago, I participated in a study where we asked office workers to stand for an extra three hours a day for a week,” says Dr. Michael.

“We found that simply standing up raised their heart rate so much that one of the researchers calculated that if you add it up for a year, you’ll burn the same amount of calories as if you did. run about 10 marathons.”

Standing burns about 100 to 200 calories an hour, depending on body type.

Even when you’re not moving, the muscles work to keep you up. Muscle mass helps to burn more calories.

A research review by American experts found that those who alternated sitting by standing for six hours a day burned 54 more calories per day than their peers.

It may seem like an insignificant amount, but over the course of a year it can weigh more than 5.5 lbs.

Add in more editing be here and there — always take the stairs and take a walk at lunchtime, for example — and you’re well on your way to a healthier lifestyle.

Getting up a few hours a day may seem out of reach, and so it can be helpful if you try to do it on your own in 15-minute increments over time.

You can challenge yourself to stay on your feet while making phone or video calls, doing walk-in meetings, or setting a timer to walk around your office or home every 30 minutes.

Small adjustments to lose weight

Sleep more

The researchers found people with seven to nine hours most nights have less hunger.

Dietitian Dr Wendy Hall, from Kings College London, said: “If people were less tired, they might be less inclined to choose sweet and energy-dense foods. They also have less opportunity for late-night snacking.”

Eat a lot of fiber

You don’t have to improve your diet to lose weight. Just add some fiber From foods like fruits and vegetables, oats, barley, rye, beans, brown rice and lentils, can make a big difference.

The NHS said: “There is solid evidence that eating more fiber (commonly known as roughage) is associated with a reduced risk of heart disease, stroke, type 2 diabetes and bowel cancer.

“Choosing foods with fiber also makes us feel fuller, while a high-fiber diet can help with digestion and prevent constipation.”


Hovering and cleaning can be completely exhausting chores, but if you need any motivation to clean up your act, this is the job. You can burn a huge amount of calories from doing basic household chores.

Cleaning, storing, and tidying up are all physical tasks and require you to be on the go – just like when you exercise. This means it’s a really effective and easy way to burn calories.

An hour of dusting burns 166 kcals, an hour of hovering burns 175 kcals while an hour of ironing burns 157 kcals, by Terri-Ann Nunns, co-founder of the Maternal Happiness Plan and creator of the 123 Terri-Ann Diet Plan.

Change your eating window

We have all heard of intermittent fasting. The most popular version is the 16:8 diet, which is when you only eat within 8 hours of the day while fasting for 16 hours.

Studies suggest that fasting doesn’t necessarily help you lose more weight. However, it can be simpler than cutting down on servings of each meal, and therefore easier to do.

A review published in the Annual Journal of Nutrition, which analyzed 25 studies, found that people who followed a fasting diet didn’t lose more weight over an eight-week period than those who restricted it. limit their calorie intake.

However, they still lost 7% weight in a year.

Reduce stress

You can do all the right things in your diet, but if you’re stressed, it could all be for nothing. Pippa Campbell, a nutritionist in Jersey.

She told The Sun: “Two important things that I look for with new clients who have difficulty with Belly fat is cortisol and insulin. ”

Too much cortisol, which is released when we’re stressed, has been shown in research to promote overeating and increase cravings, especially for “comfort foods” that are high in sugar and calories. .

Over time, elevated cortisol has also been linked to insulin resistance, which can contribute to fat storage.

How this one minute exercise can improve your sex life and make your partner very happy

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Tom Vazquez

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