Hi guys,

Do you ever sit on the train or in your office and look at that woman
with that amazing body and wonder, how does she do it? Yes, she
probably works out, but here's a little secret - she will also be
finding other little ways to burn calories, each and every day. These
are small things that you can do, and we promise you will barely even
notice them. Here are our top 10 easy ways to burn calories:


10. Get more sleep
Studies have shown that if you sleep for less than four hours a night
over a prolonged period, it slows the metabolism, meaning the body
isn't as effective at burning those calories. The optimum level for
hours of sleep per night is said to be between seven and nine.



9. Eat little and often
Avoid the traditional 3 large meals a day and instead eat smaller
meals at more regular intervals.  The body is said to use up more
energy digesting smaller meals than by eating the same amount of
calories at two or three sittings.



 8. Do things by hand
Abandon your dishwasher, microwave etc and do all your household
chores by hand.  You will get a real sense of pride and achievement
when you finish as well as releasing some of those uplifting
endorphins!



7. Wear a pedometer
A pedometer essentially counts the number steps that you doing during
any given day. It's great because it tracks your progress and shows
you when you need to do more activity.  It also sets you a daily
target so it really gives you something to aim for. The recommended
amount by the NHS each day is 10,000 steps, which is easier than you
might think!  Try getting off the bus a stop earlier or walking to the
TV to change channel - it all counts!
A pedometer costs only a few pounds, or if you have an iphone or smart
phone you can download an app for free from a number of places.



6. Laugh
No, not like the crazy woman you see on the bus, that won't do you any
good.  However, just laughing for 10 to 15 minutes per day burns up to
50 calories.  Invest in a few comedy DVDs to get you started.  Or just
laugh at other people's faces - whatever gets you giggling.



5. Eat breakfast
By eating breakfast, you are sending your body the signal that you
aren't starving and so the fat burning cycle begins. Great breakfasts
include scrambled eggs or oatmeal. See our recipe section for ideas.

4. Go out of your way
If you get the bus, get off one stop earlier and walk the rest of the
way, at work, avoid the elevator and take the stairs, even going the
long way to get to toilet will increase your energy expenditure.



3. Straighten up little soldier
'Pull your shoulders back', 'stop slouching' remember when your Mum
used to say that? Well, she may have had a point Not only does this
make you look taller and leaner, but it can also help to strengthen
your abdominal muscles.



2. Walk and talk
When you are taking a phone call on your mobile, don't sit there
annoying everyone around you (believe me, you are!) get up and walk
around. Or - if you can - wear a headset. It will give you that cool
Madonna look too!



1. Avoid eating lunch at your desk or at home
Don't just sit there at lunch time, get out, have a quick walk to your
local park, eat on a bench then have a little stroll, the break will
leave you feeling refreshed and invigorated too!

For more fitness and nutrtion tips, come and see us at www.vitalityzone.co.uk

Russell Valler

Head Trainer and Founder

www.vitalityzone.co.uk

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