19 Easy Ways to Burn 500+ Calories per Day without Exercise

“I don’t have time to exercise”…Yeah, we’ve all said it. The fact is that there are opportunities to burn extra calories throughout the day without having to spend 60 minutes or more at the gym. I’ve compiled some tips that can help you burn 500 or more calories per day by making minor adjustments to your daily routine. Think about it; burning an extra 500 calories-a-day is equivalent to burning 1 lb. of body fat per week! That’s over 50 lbs. per year without adding any intense exercise! Hopefully you’ll find some of these tips useful, and if you have any of your own to add, simply post it in the “comments” section below – we love great tips from our readers!

1. Avoid elevators whenever possible, and instead take the stairs. A 150 lb. person can burn about 10 calories per minute climbing stairs, according to Northwestern University.

2. Stand up more. Standing burns about 50 percent more calories than sitting. For the average person, that can be 50 or more extra calories burned per hour.

3. Do something while you’re watching TV. Instead of vegging out on the couch, do any sort of activity. For instance, you could fold laundry, do housework, stretch or do a quick set of leg lifts or crunches during the commercials.

4. Play a game with your kids – anything that gets you moving.

5. Don’t try to get the closest parking spot at the grocery store. It won’t hurt to walk an extra 100 yards, plus it will save on the gas you waste while you drive around the parking lot looking for a front-and-center parking spot.

6. Take a walk break at work rather than just sitting in the break-room. A brisk walk will get your blood flowing and can actually help you be more productive the rest of the day.

7. Laugh it up. A Vanderbilt University study showed that laughing burns 10 to 20 percent more calories than not. Joke with your friends, laugh with your kids and be happy!

8. Get a mini-stepper or mini-cycle to put underneath your desk while you work. You can burn a substantial number of calories using one of these inexpensive fitness tools for 60 minutes or so per day.

9. Drink coffee. The caffeine in coffee actually helps to burn more calories. Just don’t drink too much because it can unhealthy – two or three cups per day is plenty.

10. Sleep seven to eight hours each night. Lack of sleep causes your body’s metabolism to slow, which has a significant impact on how your body burns calories.

11. Eat smaller meals more frequently. Based on eating three meals-a-day, the average person burns about 335 calories per day simply by digesting food, according to FamilyEducation.com. By eating smaller meals more frequently – five meals-a-day; one every 2 to 3 hrs – your body will burn even more calories digesting the food. Just make sure not to increase your total daily calorie intake.

12. Related to the previous tip…Eat foods high in fiber – broccoli, spinach, whole grains, oatmeal. High-fiber foods take longer to digest, so you body burns more calories digesting them.

13. Drink more water. Drinking at least 8 cups of water per day can boost your metabolism up to 30 percent, according to a recent German study.

14. Relax each day by getting a massage, listening to calming music, meditating, doing yoga, or taking a bath. Stress triggers the release of cortisol, which causes the body to store fat rather than burning it as energy.

15. Limit the amount of TV you watch. Studies have shown that the average American watches over 4 hrs of TV per day. Cut that figure in half, and spend those 2 hrs doing something active like taking your dog for a walk, cleaning the house or playing a game.

16. Get outside, especially when it’s cold. Your body burns more calories in cold weather because it has to work harder to stay warm.

17. Walk or ride your bike to work if possible. A 160 lb. person can burn nearly 300 calories cycling for 60 minutes at a leisurely pace, according to the Mayo Clinic.

18. Vacuum more often. A 150 lb. person can burn nearly 130 calories by spending 45 minutes vacuuming, according to DietBites.com.

19. Play video games – but not just any video games. Nintendo Wii and other “active” gaming systems/games can help you burn a substantial number of calories – Guitar Hero, Rock Band, Playstation 3 Move and Xbox 360 Kinect. You have fun and burn calories without even realizing it. I’ve read reports of people burning 240 calories every 30 minutes drumming on Rock Band, or burning 170 calories per 30 minutes playing Wii Tennis.

3 Responses to 19 Easy Ways to Burn 500+ Calories per Day without Exercise
  1. C'est La Mode

    Actually there are lots of things to do to burn up calories not just by exercising or going to the gym. The food we ate should be not taken for granted. I mean by looking at/ taking heed of the calorie info in a meal taken everyday. And also, multi-tasking, that is to say, doing things not just to finish one task but also accomplish related tasks or chores at home.

  2. Lindsay

    Also not just drink lot of water but lots of ICE water. Since you body takes longer to warm it up it burns way more calories.

  3. hudeem

    Fantastic submit, very informative. I ponder why the opposite experts of this sector do not understand this. You should continue your writing. I am sure, you have a great readers’ base already!|What’s Taking place i am new to this, I stumbled upon this I’ve found It positively helpful and it has aided me out loads. I’m hoping to give a contribution & assist different users like its aided me. Great job.

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