Mary James

Ignite Your Fitness Journey: Unleash The Power Of The Top 7 Calorie Burning Tips

Martha Beck, best-selling author, life coach and speaker

If you’re totally sedentary and eat 2,500 calories a day, don’t instantly go to 1,200 calories and hours of aerobics – your weight loss will be sudden and violent, but also fleeting.

Martha Beck

These are just a few habits you can embrace to rev your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day.

These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories with these calorie burning tips.

#1. Move More

Sedentary people burn about a third fewer calories per day. Simply taking every opportunity to move can make a dramatic difference to the number of calories you burn in a day. Small movements add up to a lot of calories over time.

The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here are some ideas for burning extra calories:

  • Tap your feet and/or swing your legs.
  • Stand up and stretch.
  • Move your head from side to side.
  • Change position.
  • Wriggle and fidget.
  • Pace up and down.
  • Use the restroom upstairs.
  • Park in the furthest corner of the parking lot.
  • Stand up when you’re on the phone and step from side to side.
  • Clench and release your muscles.
Top 7 Calorie Burning Tips

#2. Eat Little And Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts, often your body is constantly working to digest and absorb food, which requires energy.

#3. Eat Healthy Fat

If you want to feel good and keep the fat off, you need to first put it in. Fat not only tastes good, our bodies need it to work efficiently.

By consuming several servings of healthy fats every day, you will actually increase your calorie burning potential. Try incorporating fats like flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts, and seeds into your diet daily.

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#4. Drink Cold Water

It has been shown that your body burns more calories trying to bring cold water up to your body temperature than hot drinks. And overall, staying well hydrated helps your body burn calories more quickly.

Overall, staying hydrated has proven benefits for your mental and physical health. Drinking plain water, whatever the temperature, has been shown to give your body more energy throughout the day.

#5. Exercise With Weights

Training with weights boosts your metabolism in several ways. By lifting weights, you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest, and so it helps to increase fat-burning enzymes in your body.

Transform Fitness Journey: Discover The Advantages Of Hiring A Personal Trainer

#6. Spice Up

Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.

#7. Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process.

Protein also takes longer to digest and helps to stabilise blood sugar levels for longer, which can help you to avoid overeating later in the day. Eating a portion of protein at each meal and as part of your snacks will increase the total number of calories you burn each day.

The Bottom Line

You will lose weight faster and easier by increasing your metabolic rate and burning more calories. Burning calories is a complex and lengthy process and it is important that exercise is done in a balanced way to promote long-term health.

How many calories have you burned? Count how many them you burn doing your favourite activities or how long you should do an activity to lose weight using the dedicated calculator.

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High-intensity interval training (HIIT) is one of the most effective ways to burn a large number of calories in a short period of time. It involves short bursts of intense exercise followed by short periods of rest. Other effective exercises include running, cycling, swimming and circuit training, which combines cardiovascular and strength training.


Building muscle is crucial for burning calories because muscle tissue burns more calories at rest than fat tissue. Strength training, such as weightlifting, not only burns calories during exercise, but also increases your resting metabolic rate, so you burn more calories even when you're not exercising.


Yes, the frequency and timing of meals can affect how many calories you burn. Eating regular, balanced meals can keep your metabolism active throughout the day. But avoid excessive snacking. Timing your meals around your workout - for example, eating a light, protein-rich snack after exercise - can also maximise calorie burning and muscle recovery.


Drinking water can slightly increase calorie burning. Drinking cold water can slightly increase calorie expenditure as the body uses energy to warm the water to body temperature. In addition, staying well hydrated supports overall metabolic function and can help control appetite.

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About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

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