Diet and exercise are the key to weight loss. There’s not argument there. But why not try adding in these easy ways to burn more calories without having to break a sweat? From a good night’s sleep or having a good laugh to adding peppers to your lunch, these are 12 simple, no-sweat ways to lose weight.
1. Quality Sleep
When we deprive our body of the quality sleep it needs, our hormones are negatively impacted, leaving us with an increased appetite and a more difficult time feeling full. Cortisol is also elevated, signaling the body to store fat.
Getting enough sleep can help reduce cravings, curb your appetite and allow your body to rest and repair from the everyday wear and tear it experiences on a daily basis. Any expert will tell you, if you aren’t sleeping well, it’s nearly impossible to lose weight.
2. Stay Hydrated
Water is required for our organs to function properly. If you become dehydrated, your metabolism will begin to slow, reducing the rate at which you burn calories. Aim to drink half your body weight in ounces of water daily to stay hydrated and keep your body functioning at its best.
3. Sweat it Out
Okay, so you’ll technically break a sweat here, but trust me on this one. Did you know you can burn up to 600 calories in a single 30-minute infrared sauna session? Just sit back, relax and let the calories melt away!
The health benefits of infrared sauna therapy go far beyond weight loss, but this is definitely an added bonus!
4. Spice Things Up
Simply adding some spice to your meals with hot peppers is well known to speed up your metabolism. Try adding things like cayenne, hot sauce or hot chiles into some of your dishes for an extra boost in calorie burning.
5. Take the Stairs
This is a pretty basic one, right? When given the option to take the elevator/escalator or the stairs…. well, I’m sure you know the answer already.
6. Laughter is the Best Medicine
Laughter truly is the best medicine. It releases feel-good endorphins, relieves stress and burns calories all at the same time. Laughter is a great way to reduce your stress levels, which will reduce the hormone cortisol. Remember, elevated cortisol means we store fat. So, go ahead. Laugh it up!
Now, don’t get too excited! I’m not telling you your 4 cups of coffee a day are healthy. A cup of black coffee (notice I didn’t say 3 cups of coffee loaded with cream and sugar!) before your workout can increase circulation, which will improve your stamina during a workout.
On average, a couple will burn about 300 calories per hour of sex. Aside from the calorie expenditure, regular sex helps to keep cortisol levels in check, which helps reduce cravings and appetite. Another benefit is that you will sleep better, which is critical if you want to lose weight.
As you’ve noticed, I’ve touched on stress a lot already. Aside from sleep, this is the other absolute must when it comes to weight loss. If you are overly stressed, you will not lose weight. Finding ways to reduce both physical and emotional stress are key to successful weight loss. Finding outlets, like exercise, meditation and therapy may help to better manage the stress in your life.
10. Frequent Meals
Keeping your body properly fueled throughout the day will not only prevent a mid-day binge, it also helps to keep your metabolism revved up. If you go too long without eating, your blood sugar will drop, causing cravings for sugary junk food. Add to that your slowing metabolism and that is a recipe for disaster.
Aim to eat every 2-3 hours to keep your blood sugar stable and your metabolism going strong all day long.
11. Stand Tall
Good posture doesn’t just make you appear taller and slimmer. It can actually help with weight loss. Sitting or standing tall engages the core muscles and increases circulation. So, mom was right. Sit up straight!
12. Get a Massage
I love an excuse to tell people to get a massage! Most people think of a massage as a frivolous expense, but the benefits are seemingly endless. A massage helps to increase circulation, improves detoxification, reduces stress levels (think fat storage) and aids in muscle recovery from exercise.
Still feel like a massage is too selfish? Then use it as a motivator. Set a diet or exercise goal and use a massage as your reward. You’ll get to reap all the health benefits without feeling guilty.