24th March 2017 | Blog
How to boost your daily calorie burn
We get it. Life can often get in the way and as much as we’d love to prioritise working out every day and eating like a lean green healthy machine, it’s often harder than it seems. Now we're not promoting that summer body nonsense here but now is as good a time as any to use the impending Summer as an excuse to reset our wellness goals. See if these tips can get you thinking on how to power through Spring and be top of your game this Summer!
Rise and sweat
If you know you have limited time to get to the gym in the morning, set your alarm to go off 20 minutes early. Get up, grab a glass of water and do something first thing to get your metabolism working. It doesn’t have to be anything too strenuous, try a circuit of the easy stuff such as jumping jacks, push ups, crunches and squats. You'll start the calorie-burning process straight away to set you up for an awesome day.
Fill up on smart foods
Making small changes to your diet can achieve long lasting benefits. Plan your meals and ensure you are hitting the right combinations of nutrients, carbs and fats. You wont need to eat like a rabbit, just think about the structure of the meals you eat. Between meals, snack on protein-rich foods such as nut butter, walnuts and pumpkin seeds. Another trick you can use is to eat more foods that slowly release the sugar you need for sustained energy, like high-fiber fruits and veggies and whole-grain breads and pastas. Munch on foods high in fiber three hours before your workout and you'll also burn extra calories.
Don’t skip meals
We know you’re super busy, but make sure you make the effort to either prep your meals, take food with you every day or nip to the shop to grab your lunch. Simply chewing, digesting and absorbing food kicks your metabolism into gear and the more frequently you eat, the more often it revs up. Missing a meal or going too long between meals tends to make your body switch into starvation mode and your system slows down to conserve energy. We don’t want this happening so make sure you’re having at least 3 healthy meals a day along with a bunch of nutrient dense snacks on hand.
Make your smartphone your motivator
If you’ve got a busy day at work ahead of you it’s so easy to get sidetracked with the pile of work in front of you and before you know it, hours have passed by without you moving an inch. This is not only bad for your body, but also bad for your eyes. Set an alarm on your phone every hour to remind you to get up and get moving. This could be either taking a short stroll on your lunch break or taking the longer route home. You could even swap your normal water bottle with a bottle half its size to encourage you to keep getting up and filling it up. Every little helps.
Give it 5 more minutes
If like us, you’re often guilty of using this line in the morning before work, maybe switch things up a bit and use it to your advantage. Whether you’re trekking on the treadmill or taking an evening power walk, go for just 5 minutes more, maybe even push to 15. If you’re already in the zone this shouldn’t be too difficult to do and you could end up burning some bonus calories.
Move to the music
Make music a major part of your workouts to not only make them more fun, but to also encourage you to do that little extra more. Choose your track list carefully and you'll unknowingly work harder. Researchers at Brunel University London teamed up with Spotify and discovered that rap music with 120-140 beats per minute has the best tempo for running. So get online and pick some funky, up beat songs to give you a little push. With up tempo songs, there’s a beat every time your foot touches the ground so without realizing it, you’ll pick up the pace and try to match the beat.
So there we have our mini tips to help anyone on that calorie burn mission. Health and nutrition is all about balance and wellness can be achieved a number of ways. We dont promote weight loss for the sake of a summer body, but sometimes we all need to step back and strive for our personal goals again. So hopefully these little tips can get you thinking on how you can use incoming summer as an excuse to take your wellness goals up a level!