Are you looking to increase your calorie burn but can't fit in any more gym sessions? There's another way to ramp it up.
However, first I want to quickly talk about your BMR, this stands for Basal Metabolic Rate (also known as Resting Metabolic Rate or RMR for short). It is the rate at which your body burns calories when completely at rest and supports things like breathing, circulation and basic brain function. BMR varies from person to person depending on their age and body composition.
If you're trying to lose weight, it's really useful to work out what your BMR is. Take into account how active you are and it's an excellent starting point for working out what your calorie deficit should be. You can find a simple BMR calculator here, alternatively if you'd like help in working yours out, please just message me 🙂.
So how do you increase that burn without working out 7 days a week (which is not advisable btw)? Alongside specific exercise there are lots of other ways to increase your calorie burn, which is known as NEAT (Non-Exercise Activity Thermogenesis). It's the energy we use during daily activities such as walking to work, typing and even fidgeting. In short it's any activity which increases your energy requirement (calorie burn) outside of structured exercise.
Increasing your NEAT can really help you to achieve that deficit and lose weight without you even realising you're doing it!
A few simple ways you can increase your NEAT:
Standing instead of sitting at your computer
Walking up the stairs instead of taking the lift or standing on the escalator
Cycling instead of driving
Vigorous housework
Playing with the kids
Gardening
Cleaning the car
We frequently hear how good an active lifestyle is for you and here is more evidence! The more active you are the more calories you burn and often, the healthier your overall lifestyle tends to be, studies have shown that those who are active tend to make better food choices as well.
On a little side note: just incase you needed more persuading in getting moving, here are 3 interesting facts about being active:
Prevents signs & reduces effects of ageing
More muscle means you burn more calories (have a higher BMR)
Those who are active tend to have better sleep quality
Getting back to my main point: if you're looking to lose weight, or simply move more it doesn't all have to be about smashing it in the gym 5 times a week. Working out is fantastic and coupled with a good diet will absolutely set you on the right path to health and fitness, but if you want to really ramp it up or don't feel comfortable with working out just yet, there are changes you can make in every day life which can help you start that journey.
I do hope this has been useful, please ping me a message if you have any questions at all.
C xx
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