Burning calories without gym: 4 easy tips
4 easy tips to burn calories without a gym (photo: Pixabay)
New Year's holidays are always accompanied by feasts and high-calorie food. How do you avoid putting on extra pounds and keep your figure? You don't need to go to the gym to burn calories, states New York Post.
4 ways to burn calories without going to the gym
A fitness trainer says there are four easy changes you can make throughout the day to maintain a calorie deficit to lose weight, and none of them involve going to the gym.
Walking with a backpack
Enjoy a nice walk, you don't need to go to a gym. Walking at a moderate to intense pace can improve memory, sleep, cognitive function, and help you control your weight.
But you can turn walking into running if you wear a heavy backpack.
This method transforms walking from a simple cardio workout to a challenging strength exercise by adding weight to your back. This low-impact exercise has its origins in military training. It is recommended that beginners purchase a backpack and gradually increase the weight. If you don't have any exercise equipment, don't be afraid: water bottles, books, and even stones can provide the resistance you need to feel the load.
Walking with a backpack is a great exercise (photo: Freepik)
Get enough sleep
A good night's rest is very important for maintaining your calorie deficit. Sleep is extremely important for regulating your hunger hormones, improving post-workout recovery, and optimizing a healthy metabolism.
Previous studies have shown that people who slept less than seven hours a night had the most erratic eating patterns, were more likely to be non-compliant with their diet, and were more likely to exceed their weekly alcohol intake.
Most people burn between 30 and 40 calories per hour while sleeping, but insufficient rest at night leads to overeating and less energy for exercise.
To improve your sleep, it is recommended to go to bed 30 minutes earlier every night.
Prioritize protein
Protein is key to any weight loss plan. It doesn't just build and repair muscles; it has a higher thermic effect, which means your body burns more calories digesting protein than carbohydrates or fats.
For those who want to lose weight, it is recommended to include protein in every meal and focus on lean sources such as chicken, fish, eggs, tofu, and Greek yogurt.
Protein can help you feel full because it takes longer to digest than other nutrients. It can also help maintain muscle mass, and muscle burns more calories than fat.
Include protein in your diet (photo: Freepik)
Plan time for your workouts
You can work out at home without going to a gym or spending money on a membership.
Setting a specific time for your workouts will help you increase your intensity and focus so you don't waste time. It will also encourage you to perform heavy sets and maximize the return on your efforts.
Read also how to burn 300-400 calories more.
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