How To Burn 500 Calories A Day Without Exercise - Burning Calories The NEAT Way
*Medical Disclaimer: The content contained in this article is provided for general information purposes only and is not intended as a substitute for medical advice from a licensed healthcare provider (read full disclaimer here).
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Introduction
Most people think that in order to lose weight, they have to sweat it out at the gym every day. But what if we told you that there’s a way to burn 500 calories a day without even breaking a sweat?
It’s called non-exercise activity thermogenesis; it’s the energy your body burns when you’re performing any movement that isn’t sleeping, eating or working out.
This movement includes everyday activities like walking around the office, taking the stairs instead of the elevator, and doing household chores.
By making small changes to your daily routine and incorporating more NEAT into your life, you can drastically increase the amount of calories you burn without spending hours working out at the gym.
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How Many calories through non-exercise movement?
According to one study, the number of calories burned from NEAT can vary by up to 2000 calories a day between two individuals. There are many factors that account for this difference, such as size, environment and genetics.
A huge factor in determining how many calories you expend each day is you job. Someone with a physically active job will have a major advantage over, say, an office worker when it comes to burning calories throughout the day.
However, there are ways to burn an extra 500 calories each day — or a lot more — that everyone can take advantage of — some obvious, some not so obvious.
Ways to burn calories without exercising – daily habits to get in shape without even trying
Trying to lose weight can be tough, especially if you don’t like exercising. The good news is that there are plenty of ways to burn calories without working up a sweat.
On their own, they may fall short of 500 calories, but combining just a few of them and making them a part of your lifestyle could easily get you to this target – or over it.
Here are some ideas to get you started.
Housework
Believe it or not, doing household chores can actually be a great workout. According to Healthline.com, you can burn around 318 calories from an hour of mopping – to give just one example. A few hours of housework could burn more than this.
So before you go to the gym, make sure to get your house in order first!
Dancing
Dancing is a great way to have fun while also getting some exercise. According to Harvard health publishing, a 185-pound person can expect to burn around 231 calories by dancing for just 30 minutes.
Of course, some forms of dancing will burn more calories than others. So if you’re looking to really get your heart rate up, try a high-intensity dance class like Zumba, which, according to healthline.com, can burn up to 900 calories from a 1 hour session. However, if Zumba seems too much like working out, then any old form of dancing will do!
(bonus tip: a broom handle makes a great dance partner — just make sure no one can see you!)
Yard work
Whether you are mowing the lawn, weeding the garden, or raking leaves, yard work offers a fantastic opportunity to burn calories and shed unwanted pounds.
According to Harvard health publishing, a 185-pound person can burn around 189 calories from 30 minutes of general gardening work. If you’re carrying and stacking wood, this goes up to 210 calories.
The physical exertion involved in performing these tasks makes your heart pump faster and your muscles get stronger. And because these activities often require major shifts of body weight from one leg to the other or repetitive wrist movements, they also help to improve flexibility and coordination.
So if you’re looking for a way to stay in shape while also getting your yard in tip-top shape, consider adding some yard work to your weekly routine.
Shopping
Going shopping may not seem like exercise, but it actually requires a lot of walking and carrying heavy bags.
The exact number is difficult to calculate as it depends on many variables, such as whether or not a shopping cart was used, the type of shopping etc. However, Fitnessvolt.com estimates that a 180-pound person can expect to burn around 197 – 214 calories by shopping for just 1 hour.
Nowadays, a huge chunk of shopping is done online. While the convenience is obvious, it comes with a massive downside: we have become even more sedentary.
You don’t have to avoid online retailers entirely, but it might be a good idea to examine your shopping habits and see if there are any areas where you can cut back on the online orders and get out to the store instead.
Not only will it help you burn some extra calories, but it will also help support your local economy!
Using the stairs
If you find yourself constantly in a rush — or just plain lazy — and tempted to take the elevator or escalator, why not try using these stairs as an opportunity for a quick workout?
Taking the stairs instead of the elevator requires more energy and effort and so can be seen as a form of mini exercise session. And this small extra movement can add up over time, helping you steadily increase your overall activity level.
According to verywellfit.com, a 160-pound person can expect to burn 2 calories for every 12 steps of stairs.
So if you work in a multi-storied building or regularly visit one, this is a massive opportunity to torch the calories you probably never even thought of.
Fidgeting
Fidgeting may not seem like much, but it can actually help you burn a few extra calories, In fact, one study found that fidgeting can burn up to 350 calories a day. So it probably comes as no surprise that those who fidget a lot tend to be leaner than those who don’t
Many of us have memories from childhood of being told not to fidget, especially by our teachers. But maybe this is bad advice for adults.
Perhaps we should give ourselves permission to fidget more often.
Taking the dog for a walk
You should be walking your dog anyway, but if you’re not, then this is a great opportunity to kill two birds with one stone. Not only will you be getting some exercise, but you’ll also be giving your dog the attention and exercise that he needs.
Assuming that the owner and their dog walk at a moderately brisk pace (3.5mph), a 185-pound person can expect to burn 159 calories from a 30 minute walk.
And if you don’t have a dog, no problem! You can always borrow a friend’s dog or sign up for a dog-walking service — you’ll earn a few extra bucks while getting your steps in.
So if you have a furry friend at home, make sure to take them out for a walk every day!
Cooking
Cooking can be a lot of work, but it’s also a great way to burn calories. According to Harvard Health, a 185-pound person can expect to burn around 84 calories from 30 minutes of cooking.
All those movements — chopping, stirring, reaching up to grab ingredients off shelves — add up, and they can help to tone your muscles and improve your flexibility.
So next time you’re in the kitchen, make sure to put some extra effort into your meal!
Washing the car
Washing the car is a great way to get some exercise and clean your ride at the same time.
According to Webmd.com, a 185-pound person can expect to burn around 200 calories from washing a car for 30 minutes.
It’s not hard to see why — all that bending, reaching, and scrubbing requires a lot of energy and effort. And if you do it yourself instead of taking it through the car wash, you’ll save some money too!
So next time your car is dirty, make sure to break out the hose and get to work!
As you can see, There are plenty of ways to burn calories without exercising, so don’t feel like you have to hit the gym every day in order to lose weight. Just get up and get moving, and you’ll be well on your way to reaching your goals!
However, if your goal is weight loss, you won’t lose weight if you don’t create a calorie deficit. This means that you need to burn more calories than you consume.
How to Create a Calorie Deficit for Weight Loss
If you’re looking to lose weight, you need to create a calorie deficit. This means consuming fewer calories than your body burns in a day. There are two main ways to do this: through diet and exercise.
Even if you burn a lot of calories through physical movement, it can be difficult to create a significant calorie deficit if you’re not also cutting calories from your diet.
Diet
When it comes to weight loss, diet is key. You need to stick to a calorie-controlled diet in order to lose weight.
But how many calories should you eat?
The amount of calories you need to eat to stay at your current weight is what’s known as your calorie maintenance level.
There are many calculators online that can help you determine your calorie maintenance level (such as the one below). Once you know this number, you can start to create a deficit by eating fewer calories.
*This calculator is provided for general information purposes and is not intended as a substitute for advice from a doctor or licensed dietitian
Once you know your maintenance level, you can then set your daily calorie quota. For example, if your daily maintenance level before exercise was 2,000 calories, you would lose weight if you stuck to a 2,000 calories a day diet and increased your physical activity. And by eating less than 2,000 calories, you would create an even greater deficit and lose even more weight.
Meal planning is a great way to make sure you’re on track with your diet. Planning out your meals ahead of time ensures that you know exactly what you’re going to eat and when you’re going to eat it.
This prevents you from making bad food choices when you’re feeling hungry and makes it more likely that you’ll reach your calorie goals for the day.
Here is an example of one.
Also, it’s important to ensure that your meal plan is nutritionally balanced. If you have any concerns, a dietician can help you create a calorie-controlled diet plan that’s tailored to your specific needs.
Exercise -- Why you should at least consider working out
You’ve probably heard it a million times before, but it’s true: exercise is good for you. And while we all know that we should be getting in our daily steps, sometimes it’s hard to find the motivation to actually do it. Trust us, we get it.
Of course, by following some of the tips above, you’re likely to benefit – and in ways that go beyond weight loss. But a dedicated workout regimen ensures that you’re consistently getting exercise.
But even if you’re not ready to commit to a regular fitness routine just yet, there are still plenty of reasons why you should at least consider working out — even if it’s just a daily walk. Here are a few of our favorites.
Start small and work your way up until you reach the recommended (by The American College Of Sports Medicine) 150 minutes per week of moderate intensity aerobic exercise. Your body (and mind) will thank you for it!
And in case you’re wondering, the non-exercise activity listed in this blog post counts towards this 150 minutes.
Cardio exercises like running or biking are great for burning calories, while strength-training exercises like lifting weights can help build muscle and increase your metabolism.
And if you’re looking for a great way to make a daily walking habit easier to commit to, a cheap, non-motorized treadmill is a great investment.
Complete body workout examples for burning calories and shedding the pounds
Below is an example of a complete body workouts that can be done almost anywhere and don’t require equipment
High-intensity interval training (HIIT) - burn 500 calories in less than 30 minutes
A great way to burn more calories in less time is to do high-intensity interval training, or HIIT. HIIT workouts alternate between short bursts of intense activity and brief periods of recovery, and have been shown to be very effective for weight loss.
Here is an example of one that uses a skipping rope.
Conclusion
So there you have it: how to burn 500 calories without even breaking a sweat! By simply understanding how non-activity exercise thermogenesis works and making some small changes to your routine, you can see significant results in just a few short weeks.
Fortunately, there are plenty of ways to burn calories without exercising, so don’t feel like you have to hit the gym every day in order to lose weight. Just get up and get moving – or even stay seated – and you’ll be well on your way to reaching your goals!
References
https://pubmed.ncbi.nlm.nih.gov/25905303/
https://www.healthline.com/health/fitness/calories-burned-vacuuming#dusting-and-scrubbing
https://www.healthline.com/health/fitness-exercise/zumba-for-weight-loss
https://fitnessvolt.com/calories-burned-shopping-calculator/
https://www.verywellfit.com/taking-the-stairs-3435081
https://www.webmd.com/fitness-exercise/ss/slideshow-calories-burned-by-household-chores