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While you’re on your weight loss journey with Phen Caps and trying to keep to an exercise routine, it’s important to that everything counts when it comes to burning calories. Burning fat and calories by sweating it out at the gym and pounding the pavements is a great way to keep healthy, but your daily non-exercise activity (NEAT) is also a huge factor in the number of calories you burn every day, and can make all the difference to your weight loss success. Here, we have 20 tips for ways to burn extra calories by making little changes you won’t even notice.

1. Stand up

Standing burns 36 more calories per hour than sitting, so always stand up while you’re on the phone, on public transport, or waiting at the doctor’s.

2. Fidget

Studies have found that people who fidget can burn up to an additional 300 calories per day. So, while you’re sitting at your desk or at home, tap your feet, wiggle in your chair, and just move around as much as you can.

3. Listen to fast music

Let the beat dictate how fast and how much you move. If you’re walking you’ll go faster, and even if you’re sat at your desk you’ll want to dance in your seat. Music also has a universal positive effect, relieving stress and making us feel happier, which reduces cravings and makes us want to move more.

4. Do it yourself

Whether it’s putting up shelves, washing the car, or raking leaves, do it yourself and not only will you burn calories, but you’ll have something to show for your hard work too, giving you a great sense of achievement.

5. Laugh

Laughing burns up to 50 calories if you laugh for 10 to 15 minutes per day. It also increases your metabolism, meaning you’ll continue to burn calories once you stop laughing, giving you even more reasons to listen to that funny radio show or go and see that new comedy movie!

6. Make the most of your commute

Walk or cycle to work if you can. If you get the bus or the subway, get off a few blocks early and walk the rest of the way. If you drive to work, park at the far end of the parking lot or in the lot of another building if you can.

7. Get more sleep

Getting between seven and nine hours of sleep each night keeps your metabolism regular and means you will have more energy to do exercise, plus you’ll be less stressed and won’t give in to food cravings as a result of tiredness.

8. Always take the stairs

It’s easy to be lazy and take the elevator, but the time it saves you is insignificant, while taking the stairs can make a difference of around 200 calories for every 15 minutes of stair climbing.

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9. Play with your kids

Impromptu games of basketball, touch football or just running around playing tag can burn calories, plus you’ll set a good example for your children.

10. Wear a pedometer

Get a pedometer and set yourself a daily step goal, aiming to increase each day or compete with friends to make it fun. Each 2,000 steps burns roughly 100 more calories, so aim for 10,000 steps each day for optimum weight loss.

11. Talk face to face

Instead of sending an email to a colleague, why not go and speak to them face to face, giving your message a personal touch while also giving you the chance to stretch your legs.

12. Drink more water

Regular trips to the water cooler mean you get moving more, plus keeping hydrated lets all the body’s functions work at optimal levels and keeps your metabolism up. What’s more, if you opt for ice cold water, the body expends an extra 130 calories throughout the day heating it to body temperature.

13. Go for a lunchtime walk

Taking a walk at lunchtime, even if it’s just around the block, will give you the chance to get moving after your lunch and burn off some extra calories while you get away from the office and clear your head.

14. Watch less television

In one study, adults who halved their television viewing time (by using an electronic lock-out system) not only burned an extra 119 calories per day, but they did so without altering what they ate.

15. Engage your abs

This is something that can be done while you’re sat down and without anyone noticing. Just engage your abs for as long as you can and aim to build up your time by repeatedly doing it. Also try to consciously sit up straight as this strengthens your abs too.

16. Go out of your way

At work, take the long way to the restroom, or even go to the one on the floor above.

17. Chew gum

It’s not a myth, chewing sugar-free gum really does burn calories! Studies have shown that gum chewers burned 5% more calories than non-gum chewers, plus, participants who chewed gum consumed fewer calories throughout the day and were more able to resist fattening treats, as the chewing action helps satisfy cravings.

18. Put the kettle on

Green tea hydrates like water, making it great for weight loss, plus it contains metabolism-boosting catechins, meaning drinking a few cups each day will help your body burn more calories.

19. Get on the ball

While you’re standing waiting for something, rise up on the balls of your feet and then lower yourself down again. This Pilates move can be done anywhere and is great for centering yourself and building core strength while you burn a few calories.

20. Put in some elbow grease

While you’re cleaning, really put some effort in and wipe with wide circular movements, and get down to really scrub your floors rather than vacuuming. Not only will your floors be cleaner but you’ll burn more calories too.

It’s clear to see by this list that there are many simple ways to add more activity into your life, and how much difference these changes can contribute to your overall calorie burn for the day. What’s more, these are the types of changes which you can easily fit into a busy life, as they add miniscule amounts of time to your tasks but add up significantly for your health. Furthermore, getting into these types of good habits as part of a healthy lifestyle also means that once you reach your goal weight, you’re even more likely to maintain that weight in the future. So why not use the energy boost you get with your Phen Caps and try out some of these activities today?!

We’d love to hear from you if you have any feedback on these ideas, or if you have any tips on how you try and incorporate activities into your day, so please let us know by commenting below!