14 Ways To Burn More Calories Every Day

14 Ways To Burn More Calories Every Day


If you are trying to lose weight, you need to cut back on how many calories you eat. But you can boost your weight loss efforts by burning more calories every day. This makes it easier to take off extra weight.

Alternative Names

Weight loss - burning calories; Overweight - burning calories; Obesity - burning calories

Any kind of physical activity uses energy. The more work the activity takes, the more calories you burn. Even fidgeting burns calories more calories than sitting still.

Here is a comparison of different activities and how many calories a 170-pound person can burn in an hour.

  • Standing burns more calories than sitting (206 calories vs. 134 calories).

  • Walking at a moderate pace burns more calories than standing (296 calories vs. 206 calories).

  • Walking briskly burns more calories than moderate-paced walking (341 calories vs. 296 calories).

  • Climbing stairs burns more calories than walking briskly (719 calories vs. 341 calories).

Look for ways to be more active every day. Even small changes, such as standing instead of sitting, can add up to 100 calories a day or more. Start with the 14 suggestions below and come up with your own ideas.

1.      Stand up. The muscles in your back and legs do extra work when you stand. To burn even more calories, pace back and forth while you talk on the phone. If you have a desk job, see if you can get a standing desk, or rig one up, and spend part of the day standing while you work.

2.      Take regular breaks. People who often take breaks from sitting burn more calories than people who sit in one place for hours on end. Just getting up for a quick stretch will break up your sitting time.

3.      Walk more. Walk to the bathroom on the other end of the building. Park at the far end of the parking lot. Get off the bus or subway several stops ahead and walk the rest of the way. Always be on the lookout for ways you can add more walking to your life.

4.      Stand on one foot. While standing, lift one foot an inch off the ground, see how long you can hold that position, then change feet. You will work your leg muscles, core muscles, and improve your balance.

5.      Put your shoes on standing up. This is another great exercise for balance. See if you can put on your sock, shoe, and tie your shoe without letting your foot touch the ground.

6.      Be in a hurry. Walking fast burns more calories than a slow stroll. Make a game out of seeing how quickly you can get to your destination.

7.      Take the stairs. If you have to get to the 11th floor, walk up as many flights as you can, then take the elevator the rest of the way. Stair climbing is one of the easiest activities you can do to burn calories without going to a gym.

8.      Plan active parties. If you have guests over for a BBQ or dinner party, start the evening with a game of volleyball, badminton, or an active video game. Make social events active by meeting to go bowling, throw darts, or play pool.

9.      Wear a tracking device. Wearable activity monitors can tell you how active you have been on a given day. You might set a daily goal for yourself, or get a friend to join you in a friendly competition. Seeing how adding extra activities add to your daily results can inspire you to do even more.

10.  Add music. Listening to music while you walk can make the activity more fun and take your mind off what you are doing. Pick an upbeat tune, and you may find you up the intensity without realizing it.

11.  Turn down the thermostat. Your body burns extra calories when it works to stay warm. Keep your house just a little cooler than comfortable. You do not need to make yourself shiver, just stay cool enough to need a sweater.

12.  Watch less TV. Television remains one of the biggest draws for sitting marathons. If you are hooked on a certain show, tune in and then hit the off button as soon as your show ends. You could also try standing up while you watch or doing pushups, crunches, or squats every time a commercial comes on.

13.  Do your shopping in person. When you physically go to a store to shop, you walk to the building, take the stairs, walk the aisles, reach for things, and lift and carry bags. Compare that to the tiny movements involved in online shopping.

14.  Do it yourself. Prepackaged foods, snow blowers, riding mowers and other conveniences are all great time-saving inventions. But as things get easier, it gets harder to balance the calories you eat with the energy you use. Cooking from scratch, cutting the grass with a push mower, and shoveling the walk all make you move. And the more you move, the more you burn, and the healthier you will be.



American College of Sports Medicine. Energy Expenditure in Different Modes of Exercise. Available at: www.acsm.org/docs/current-comments/energyexpendindifferentexmodes.pdf. Accessed September 24, 2015.

Behm DG, Drinkwater EJ, Willardson JM, Cowley PM. Canadian Society for Exercise Physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning. Applied Physiology, Nutrition, and Metabolism. 2010;35(1):109-12. PMID: 20130673 www.ncbi.nlm.nih.gov/pubmed/20130673.

Centers for Disease Control and Prevention. Adding Physical Activity to Your Life. Updated February 16. 2011. www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html. Accessed September 24, 2015.

Shuger SL, Barry VW, Sui X, et al. Electronic feedback in a diet-and physical activity-based lifestyle intervention for weight loss: a randomized controlled trial. Int J Behav Nutr Phys Act. 2011;8(41):1-8. PMID: 21592351 www.ncbi.nlm.nih.gov/pubmed/21592351.


"Pain in the Neck"

If you’ve got neck pain, a number of factors can be causing it. You may have whiplash from a car accident. You may have arthritis. Very often, my patients have a combination of subtle injuries that are causing them great pain. The good news is – there are very good treatments to relieve your neck pain!

Whiplash from a car accident is a very common cause.

The injury occurs when there is an abrupt jerking motion – one that that injures the tiny facet joints in your neck. Your head is suddenly flexed forward, then thrust backward. It’s much like getting your finger jammed in a basketball game, as the joints get jammed shut. Muscles and nerve roots are also affected.

The strange thing about whiplash is that it doesn’t show up for a day or more after the accident. But it’s a serious injury that requires a pain specialist to detect all the subtle injuries so they can each be treated. Otherwise you simply won’t heal.

That’s just one type of neck injury.  Very often, a combination factors is causing your neck pain.

Arthritis is often involved. Also, there may be disc degeneration in the upper spine. You see, the spine is composed of vertebrae which are bones with discs between them. The discs provide cushioning and help the spine support your weight. If one of those discs loses its cushioning ability and becomes flattened, you’re in trouble. This can happen in your back as well as your neck. Disc problems occur more commonly as we get older, as the discs show wear and tear. The cushioning gel inside the discs starts to leak out, and that causes discs to become more brittle.

When the disc is injured, the muscles and nerves may also get involved. You might feel a shooting pain in your shoulder and arm, in addition to your neck pain.

If you are having neck pain give us a call and let us take a gander.


What is Internal Medicine?

Doctors of internal medicine are trained specifically to meet the health care needs of adult patients. Internal Medicine focuses on the prevention, diagnosis and treatment of diseases more commonly found in adults. Due to that specialized training, internists are often called upon to help health care providers answer some of the body's most puzzling questions. It's that knowledge that ensures patients receive the best information possible when making very important health care decisions, no matter how complex that decision might be.

What is an “Internist”?

Simply put, internists are doctors of internal medicine. You may see them referred to by several terms, including "internists," "general internists" and "doctors of internal medicine." But don't mistake them with "interns," who are doctors in their first year of residency training.

General Internists are primary care physicians who treat the whole person.  An Internal Medicine physician may further sub specialize with additional training and more experience in a specific field. These sub-specialties include cardiology (heart), endocrinology (endocrine glands), pulmonology (lungs), and nephrology (kidneys) in addition to many others.