50 No Sweat Ways to Burn Calories

It’s the little things that count…

1. Take vitamin D 
Women who were deficient in it lost weight more slowly in a study in the British Journal of Nutrition. Stephen Gullo, a weight-loss expert in New York City and author of “The Thin Commandments” (Rodale), recommends 2,000 milligrams daily.

2. Drink coffee 
Studies have found that caffeine increases the rate at which you burn calories, according to Susan B. Roberts, author of “The ‘I’ Diet” (Workman) and a professor of nutrition and psychiatry at Tufts University in Boston.

3. Sleep more 
Getting fewer than four hours of sleep over an extended period of time slows the metabolism. Experts recommend aiming for between seven and nine.

 

4. Do things by hand 
Wash your dishes, vacuum, or cook dinner. “We consider it a luxury to have tasks done for us, but doing some of these for yourself takes considerable energy,” says Slayton.

5. Wear a basic pedometer 
"Every week, aim to take a few more steps than you did the last week," says Wheelock.

6. 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," says Chrissy Wellington, a nutritionist at Canyon Ranch in Lenox, Massachusetts.

7. Move briskly 
"Walk like you’re late for a meeting," says Gunnar Peterson, who trains Jennifer Lopez in Los Angeles.

8. Laugh 
"It burns up to 50 calories if you laugh for 10 to 15 minutes per day," says Adelino Da Costa, owner of Punch Fitness Center in New York City.

9. Eat breakfast 
"You send your body a signal that you’re not starving, so it starts burning fat — even when you’re just doing normal activities," says Peterson. He suggests eating scrambled egg whites or oatmeal with fruit.

10. Time yourself 
Spend the last five minutes of each hour (set your computer timer) up and moving around, says Kristin McGee, a New York City yoga and Pilates instructor.

11. Fill up on fiber 
Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack, says Gullo. He suggests spinach, broccoli, asparagus, and cauliflower.

12. Go out of your way 
At work, take the long way to the restroom — or even go up one flight of stairs.

13. Fidget 
You can burn up to 350 more calories a day than someone who remains stationary, according to a study at the Mayo Clinic. The impulse to fidget may be hardwired, but nonfidgeters can imitate it: Tap your feet, pace, or move restlessly in your seat.

14. Stash flats in your bag 
"My clients aren’t going to slip on sneakers to go home, but there is a happy medium," says Slayton. "You might not run a marathon in ballet slippers, but at least you can move quickly."

15. Don’t eat late at night 
It can interrupt sleep, according to Wellington, and may induce you to skip breakfast — bad for your metabolism.

16. Straighten up 
"Good posture not only makes you look taller and leaner, but it strengthens your abdominal muscles," says Brooklyn Decker, the model on the cover of this year’s Sports Illustrated swimsuit issue.

17. Drink more 
Dehydrated people experience a drop in their metabolic rate. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. The goal: eight cups a day.

18. Beware of sugar 
It triggers the body to release insulin, which then either transplants sugar to the cells to be used as energy — or stored as fat, according to Jorge Cruise, author of “The Belly Fat Cure” (Hay House).

19. Squat 
When you pick up something from the floor, keep your back straight and bend at the knees, not the waist. “This protects your back and tones your legs,” says Peterson.

20. Chew gum 
It burns a few calories — and it keeps you from mindlessly grazing, especially when you’re cooking, says McGee.

21. Sleep better 
A poor night’s sleep causes people to chose less-nutritious foods, according to a study at the University of Pennsylvania. Another study showed that sleep-deprived people simply move less.

22. Walk and talk 
Don’t sit still when you take a phone call. At work, wear a headset.

23. Switch sides 
Whether you’re carrying a heavy bag on your shoulder or a child on your hip, “swapping sides every five minutes works more muscles,” says Peterson.

24. Pick up the pace 
Listen to fast songs, such as “Closer” by Ne-Yo, says Ruth Zukerman, co-owner of Flywheel Sports, a cycling studio in New York City. “The beat forces you to keep a calorie-burning pace, especially when walking or taking stairs.”

25. Cook your own food 
“It’s often healthier, and by the time you’ve made a meal and cleaned up, you’ve been on your feet a half-hour more than you would have waiting for takeout,” says Slayton.

26. Go on a date. 
Women tend to order foods with fewer calories when dining with a man (who’s not a long-term significant other), compared with when they eat with other women, according to a study conducted at McMaster University in Hamilton, Canada.

27. Avoid eating lunch at your desk 
If you must, have a quick bite, then go for a short walk.

28. Always carry a snack 
Try nuts, low-calorie bars, or a piece of fruit. Eating frequently keeps your metabolism up (and reduces the odds that you’ll wind up a victim of the vending machine).

29. Wear stilettos 
"Every few days, I’ll wear the highest heels I own," says Decker. "It helps tone my legs, because they work different muscles in my calves and thighs."

30. Relax 
Stress causes the body to release cortisol, which causes more calories to be stored as fat, especially in your abdomen.

31. Watch less television 
Adults who halved their television viewing time (by using an electronic lock-out system) not only burned an extra 119 calories per day, but did so without altering what they ate.

32. Lift up 
Rise up on the balls of your feet and then lower yourself down again. “I do this little Pilates move everywhere,” says McGee.

33. Build up your abs 
Do intense bursts of engaging your abs tightly. If you think you can only do 30 seconds, push for 40, says Da Costa.

34. Drink a few cups of strong green tea every day 
In addition to caffeine, green tea contains catechin polyphenols, plant chemicals that may also boost metabolism, according to a study from the University of Geneva in Switzerland.

35. Heat things up 
"Some studies show that spicy food can temporarily increase metabolism," says Slayton. Try red pepper flakes on salad.

36. Work your legs a bit 
"If I’m stuck in a seat, I do small knee lifts, almost like I’m marching in place," says McGee.

37. Eat salmon 
Salmon eaters lost significantly more weight than beef eaters in a study, even though the calories consumed were equal.

38. Pop a pill 
People taking supplements with glutamine after meals burned an average of 20 more calories than those taking a placebo in a study at Iowa State University in Ames.

39. Keep your blow-dryer at the health club 
"I have a client who swears that this motivates her to work out," says Slayton.

40. Eat the peel 
"It takes the body more energy to break down fiber-rich foods, like the skins of fruits and vegetables," says Wellington.

41. Get busy 
Most couples burn an average of 300 calories an hour while they’re having sex.

42. Go coconuts 
People who replace oils and fats like animal fats and sunflower oil with those containing medium-chain fatty acids, such as coconut oil, lose more body fat.

43. Drink oolong tea 
Gullo suggests this to his clients because some studies have shown it can increase metabolic activity by as much as 10 percent.

44. Don’t snack in the car 
Experts say it’s a hotbed of mindless eating and excess calorie consumption.

45. Swing your arms 
"The more parts of your body that you use simultaneously, the more you burn," says Zukerman.

46. Snack when you drink 
Alcohol paves the way for overeating. Snack before you go out for drinks, says Slayton — or at least eat a few olives when you’re at the bar.

47. Clean up 
When you’re wiping down the counter or washing the car, really stretch out, says Peterson. “Use both hands and make large circular motions, like you’re the Karate Kid.”

48. Buy some crackers 
"High-fiber, low-starch foods, such as GG Crispbreads, create a film on the intestinal lining that blocks the absorption of other calories," says Gullo.

49. Sit up 
When watching TV, “get in the habit of holding your body straight,” says Slayton.

50. Don’t forget dairy 
Wellington says, “Researchers believe that low-fat dairy inhibits fats from being stored.”

Source: http://www.nbcnews.com/id/37378884/ns/health-diet_and_nutrition/t/no-sweat-ways-burn-calories/#.UbCm9-eOQtw

hydratee
Clean Eating Challenge

Hola chicas sorry I’ve been MIA lately, but a lot has been going on in life and I have just not had the time to be on Tumblr. Anyways, I just got back from Spring Break! I went to Disney World in Florida with my best friend to celebrate the end of midterms for a much needed vacation. Even though we had a blast, there was a bit too much of this:

image

{so much meat! [ insert: that’s what she said ;) ]}

And this:

image{DROOOOL.}

And not enough of this:

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{Shameless gym selfies}

So I think it’s time for a self-imposed Clean Eating Cleanse so, you know, I can look hot in that bikini this summer ;D. If anyone else wants to do this with me, feel free to join!

Hot Bod 101: Clean Eating Cleanse

Meal 1: protein oatmeal (basically just oatmeal with protein powder); egg/veggie omelette; greek yogurt and fruit

Snack 1: serving raw fruit or veggies

Meal 3: portion of whole grains, portion of lean meat, portion of veggies

Snack 2: Serving raw fruit or veggies

Meal 5: portion of lean meat, portion of veggies

Snack 3: Serving raw fruit or veggies

Extras: Lots of water! Plain green tea, black coffee with stevia.

I want to keep it nice and simple, but obviously I will change it up, as long as the foods I eat are in proportion and clean, whole, unprocessed foods. The above plan is simply a guideline to use. I want to keep my metabolism up by eating every couple of hours instead of gorging myself with a couple large meals.

Remember: a year from now, you will have wished you started today. It is never too late to start, so stop making excuses! I get it, it’s so easy just to say, oh I’ll start being healthy tomorrow. Well do yourself a favor and just start now. Starting is often the hardest part in this whole process. Once you get the ball rolling, you can be unstoppable. 

Anyways, I have to go soon, but I hope you all have a nice day!

Overeating

These past couple of days have been nightmares in terms of my diet. I’ve been eating junk (think greasy pizza, chips, ice cream, etc.) and LOTS of it. I don’t seem to grasp the concept of portion sizes. The thing is, I only overeat once I start to eat. If I am doing work, busy, etc., I don’t think about eating, even if I am hungry. However, once I do start to eat, it’s hard to stop. It’s frustrating, but I know complaining won’t help. It only helps if I do something about it. So I guess it’s time to brainstorm.

Question: When do I start to overeat?

Answer: After eating a normal portion of something and I am already satisfied/full, I just want more food.

Solution: Put away any other food that I could possibly eat, and end the meal formally, like drink a glass of water and choose some gum (or brush my teeth?)

Question: What are some factors that contribute to me overeating?

Answer: 1.When there is junk food in sight 2. When my roommates buy junk food 3. When I have access to buying junk food 4. When I close my room door when I am eating (that way I have privacy to overeat) 5. When I am watching TV/looking at the computer 5. When I have lots of time to spare.

Solution: 1. DON’T BUY JUNK FOOD. It’s a waste of money, empty calories, and just makes you want to eat more. 2. Vow to not eat your roommates’ snacks/food 3. Put sticky notes on your credit card/cash saying stuff like, “Save this money for cute clothes or something cool- NOT junk food!!” 4. Don’t eat while watching TV or looking at the computer. 5. Set a timer for 20 minutes. This is the amount of time you have to eat. And eat slowly!

Ok, rant/resolution over. Hopefully I can actually apply this to my life -_-

Some Science Behind Overeating

I’m a Bio/Premed major, so I find this kind of information pretty interesting to read. This info is from the article, 8 Reasons You Can’t Stop Overeating:

“Eating foods high in sugar, fat, and salt makes us eat more foods high in sugar, fat, and salt. We see this clearly in both animal and human research,” says Kessler. Sugar and fat are at the core of palatability, and salt is stimulating and reinforcing, he explains. “When you eat foods like this, the emotional part of the brain is activated, and you keep eating it because you want to stay in this state of emotional bliss. You eat beyond satisfaction.” 

But really, how do we stop? Eat with structure, says Kessler. For example, carry food with you and plan to eat every 4 hours. If you know what you’re going to eat and when you’re going to eat it, you won’t eat in response to cues and you’ll have more control.

You Head Straight for the Refrigerator When You Get Home

Sometimes, you just want ice cream after a long day. And on those days, you walk into your house intent on taking a carton from the freezer, and enjoy. But if you do that often enough, the mental process changes. It becomes a repetitive habit-driven behavior, and you eat every time you get home, even if you’re not hungry. “Walking into your house becomes a cue that makes you want to eat,” says Kessler. You can understand why this is problematic, considering it’s the place you return to every single day. 

But what if you’re actually hungry? “Adults need 100 calories an hour during every waking hour. If you know you’re going to eat dinner in an hour, then eat something that’s 100 calories—and not something that’s so highly stimulating that you’re going to lose control,” he says.
I also found an article on a new kind of eating called Hedonic Eating

Eating for enjoyment or entertainment isn’t new. We often eat because food is available, it’s free, or we know it’s going to taste good, even if we’re not hungry. But researchers in Italy have identified a specific type of pleasure-driven eating they call hedonic eating. In a small study involving eight subjects scientists found that eating for gratification, rather than physiological hunger, triggers the release of hormones that up appetite, and therefore stimulate continued eating, even after satiety has been reached. In the study blood levels of hunger hormones surged after eating cakes, but not after eating bread, butter, and milk. While the connection isn’t completely understood, the hormonal reaction seems to occur with foods tied more closely with emotional, rather than physical, hunger.

In another recent study published in Archives of General Psychiatry Yale researchers looked at 48 women who ranged from lean to obese. Each woman completed a standard food addiction assessment then, using MRI imaging, the researchers examined their brains when they were shown, and then drank, a chocolate milkshake. They compared these images to those after seeing, then drinking, a tasteless beverage. They found that both lean and obese women who scored higher on the food addiction scale exhibited brain activity similar to that seen in drug addicts. There was more activity in regions of the brain responsible for cravings and less in the areas that curb urges. For some people consuming, or even seeing, certain foods may trigger a physically driven need to eat. 

So what can you do? There is no easy fix but the most important thing is to begin to understand your patterns. Start keeping a food diary to record your experiences, draw connections, and develop insights. In my practice I ask my clients to record not just what, how much, and where they ate, but also how they were feeling both physically (hunger/fullness) and emotionally before, during, and after meals. 

Found that to be pretty interesting, especially because I definitely overeat just for the sake of keeping that feeling of gratification. I can go long periods without eating, but once I start eating sometimes it feels as if I can’t stop. Anyone else have this problem? I think the key really is to plan your meals ahead of time, portion them out, and allow a certain amount of time [like 3-4 hours] between meals. For me, I just need to learn how to eat until I’m satisfied/full but not too full. 

A Healthy Pact

Hey guys, so I wrote this [partially as a joke, mostly serious] for me and my friend. Whenever we are together, all we want to do is eat junk [and lots of it!], and that is basically what we did tonight. I always end of feeling gross and like I wasted a bunch of time. Enjoy!

Pact:

I, FILL IN YOUR NAME HERE, solemnly swear that I will eat clean and exercise from today, November 26, 2012 on. I will eat 3 square meals and with small snacks in between if necessary. I will not “restaurant hop” unless it is a SERIOUS SPECIAL OCCASION. I will stop buying crappy food from Wollaston’s, which, by the way, is also expensive. I will cook for myself as much as I can, and when time does not permit, I will try to eat the healthiest I can. I will give into cravings when necessary, but I will MODERATE the amount I have. I will try to get at least 30 minutes of exercise every day, even if it means dancing in the shower [but try not to slip and fall or else you will become a vegetable…]. I will try to remember to drink lots of water and get an adequate amount of sleep. I will keep busy by being productive, which will keep my mind off of eating unnecessarily. When the desire strikes to eat when not hungry, I will do something FUN [insert fun ideas here]. I will eat well, sleep well, exercise well, and overall FEEL GREAT.

Signed,

INSERT NAME HERE.

let’s see if this works haha…
fitinyourdreams:

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