The hardest part about losing weight is getting started. Even small changes in your daily routine basically send the body into shock mode, forcing it to burn more energy as it’s adjusting to its new regimen.
How many calories a person burns a day depends on many factors such as usual activities, age, sex, and height. But one thing is true for everyone – you’ll have to make certain modification every now and then to avoid plateaus, but even minor deviations will lead to huge pay-offs.
The normal caloric burn is about 2,000 calories a day. Ito lose weight, according to the CDC, keep in mind that it takes approximately 3,500 calories below your calorie needs to lose a pound of body fat. To lose about 1 to 2 pounds per week, you'll need to reduce your caloric intake by 500—1000 calories per day.
Don’t just run
There are many exercises that burn more calories than running. Kettlebell training has been shown to markedly increase aerobic capacity, improve dynamic balance and dramatically increase core strength by 70 percent, Angela Gallagher, Certified Group Fitness Instructor and Certified Personal Trainer, says. The best routine is a mixed one. Stair climbing is another good workout that will get your heart rate up while burning about three times the number of calories than going for a walk or light jogging. Rowing, jumping exercises, kick boxing and circuit training are other options.
Get a small bottle of water
It’s simple: The smaller your bottle of water is, the more time you’ll have to go and refill it. This means more movement and more calories burned.
With a little imagination, you can think of several practical ways to move more and sit less when you are at work. Set an alarm on your cell phone to alert you every half an hour. You can do bicep curls using water bottles as weights, toe raises, chair dips and squats, to name a few. The latter helps correct the common mistake of not pushing the hips back far enough during a squat. Other exercises that are perfect for the office include leg raises, wall sits and shoulder squeezes, which are also very helpful for correcting slumped-over posture. Avoid certain office snacks to make sure you’re not sabotaging your efforts to burn more calories.
Keep a cool temperature
If you stay in a cool room, you are likely to burn up to 40 percent more fat, according to a study. The idea is that the body burns more calories (energy) to stay warm, even if you’re not active at all.
Don’t skip meals
In a nutshell, skipping meals slows your metabolism, which affects the body’s ability to burn calories while at rest. Food if its fuel. If it doesn’t have it, all organs will be affected and you will feel tired and groggy. If you’re not supplying the body with enough calories every few hours when it’s hungry, it’s going to think that a crisis is coming and switch to “starvation mode.” The body is conserving energy for later, which means it’s not burning calories and you’re not losing weight.
Decrease reps, increase weight
This is a simple trick that will lead to faster results. If you want to increase the size of your biceps and other muscles, you should do fewer reps but increase the load.” If you can normally do 10-12 repetitions, increase the weight until you can do 3 sets of 4-8 reps. You should be reaching the point of failure – when it hurts and you feel the burn – by the third set. See: What you can do if you're too tired
Do upper body exercises on your legs
Next time you do bicep curls, don’t just stand but squat. The legs use more energy that most major muscles groups in the body. That means you’re burning more calories if you move them as often as possible. Avoid machine-based workouts – even doctors rarely use them.