Fat Guy Workout

Burning calories and that too easily almost sounds like a dream. But, what if I tell you that’s actually possible. And, trust me that could be fun as well.

With this post, we will learn some ways by which you can burn 100 calories easily. These ways are not new, but I am sure you will find them surprising.

But, before we get to the 6 easy ways to burn 100 calories, I would quickly like to explain what calories are and why we want to burn them anyway.

What are calories?

We need the energy to perform multiple tasks. Our brain, heart, etc. needs energy to do their job. We get energy from the food we eat. Calories are the unit of energy.

I am sure, you might have seen calories mentioned on a food item, which tells you how many calories or energy you will get from that particular food. If you never read the label of a food product, this blog post will tell you why and how to read it.

Anyway, the body gets energy from the food we eat, suppose the body needs 2000 calories in a day, you can have them through food. If you are eating more than you need or not burning enough calories, the extra energy or calorie gets stored as fat.

There are ways to burn extra or unwanted calories. Some ways could be demanding and will burn more calories in less time, while some could be easy and will still burn some calories.

Today, we will discuss 6 easy ways to burn 100 calories or more (depending on the duration).

#1 Walking

Walking is the most common and effective form of exercise and people often ignore the power of walking. As I’ve mentioned here, let me tell you walking for 20 mins at a moderate pace can easily help you burn 100+ calories.

But, how many calories you will burn will also depend on conditions like how and where you are walking, your pace, your weight, and other conditions.

A brisk walk for 20–30 mins daily can easily help you burn 100+ calories. This will also depend on your speed, for example at 4-5 mph you can easily burn 185 calories in 30 mins if you are of 50-60 kg.

Other benefits of walking

Other benefits of daily walking include, it keeps the heart healthy and reducing death risk by 30%. It reduces stress (especially if the walk is in nature), aids in fat loss, strengthen bones, improves digestion (especially if the normal paced walk is after a meal), lower cholesterol, lower blood pressure, and a lot more.

So if you want to burn some extra calories, get your shoes ready.

#2 Climbing stairs

This is effective, a bit laborious, but a terrific calorie burner. People often avoid it because of elevators and escalators. But climbing stairs for 15 mins can help you burn 120+ calories.

I would also like to include climbing a slope or hill or road. That will show similar results and will help you burn calories. I know some of you will not consider it easy, especially since it could be heavy for the knees. But, if you can, it’s best practice to take the stairs instead of the elevator.

Here again, weight will be a deciding factor, if you weigh more than you will burn more calories in less time, and vice versa.

Even climbing down or going downhill will help you burn some calories, but almost half.

#3 Laughing

If you want to burn some calories while laughing, this is the perfect opportunity. People don’t know how effective laughter is, it’s convenient, and it’s helping you in more ways than you know.

Just by for laughing 15 mins a day, you can burn 40 calories. That means if you increase the time of laughter, you can burn even more calories.

Laughter has some other benefits too, and it’s a great kind of therapy especially for seniors.

#4 Stretching while sitting

Where are my FGW readers at? If you are a regular reader, now is the time to remember an old post where I talked about how sitting and exercising is fun.

This particular idea is for those who have a lot of sitting to do, especially tiresome desk jobs. But, sitting and working out will not only help you relax but will help you burn some calories.

This workout contains some stretches, some relaxation, and a lot of fun. This is a must-do activity for those who have very less time to leave their desk.

This will again depend on your weight, so for 30 mins, a person can burn 120–170 calories while sitting and stretching on the chair.

And yes, you will get more active, reduce the tension of the muscle, and get more flexible.

#5 Yoga

So some people think that Yoga will not help you burn calories. Yes, this maybe be slow for some people, but Yoga can also help you burn 100+ calories in less time.

There are many forms of yoga and depending on the type, you can burn 200-600 calories during a session. So even if you want to lose weight or just stay in shape, a yoga routine can work fine for you.

One round of Surya namaskar or sun salutation can help you burn almost 14 calories.

If I talk about myself than I am 80 kg and I can burn 118 calories in 30 mins of yoga session.

This calculator will tell you about how many calories you can burn with yoga and stretching.

#6 Cleaning up

This is the only activity that few people will not like to do. But, as I am including this here than yes you can burn at least 100 calories while cleaning up.

Cleaning the house for 30 mins does require a lot of work, it could include dusting, vacuuming, brooming, etc. In Indian households, floors are generally cleaned with a pocha (mop). That requires a lot of bending in a squat position, moving around, and even lifting (the container/bucket).

But, cleaning up isn’t limited to house cleaning. It could also include car washing, washing utensils, etc.

You just had a great meal and added a few extra calories, but let’s burn those calories while doing the dishes. You can burn a great amount of calories in less time while cleaning the utensils.

For example, a person of 75 kg can easily burn 250+ calories while cleaning utensils for 30 mins.

Bonus: Few more ways to burn 100 calories

There are definitely more ways to burn 100 calories. Activities like cardio, running, gardening, skipping, challenging your friends with a fun activity, or trying something like this can help you a lot.

This particular calculator will tell you how many calories are you even burning while doing your favorite activities.

High-calorie food

Normally a human needs 1600–2200 calories a day. If we take more than that, than that extra calories are converted into body fat, or simply you will gain extra weight, and then you will need ways to burn fat.

But, many people need high calories foods if they are bulking up, their main focus is eating food that is high in calories, but also healthy at the same time.

Typically, we get 532+ calories from 100 grams of chocolate or Nutella. A pack of Oreo contains 400+ kcal.

A burger of 100 grams, let’s say Mac d’s big mac contains 257 kcal. A pizza contains 266+ kcal, it’s unhealthy, that’s another story. Or a packet of chips containing 500+ kcal (for 100 gm).

It’s not like fruit doesn’t contain any calories, in fact, they do contain some calories. Like a banana contains 100+ calories. 1 cup watermelon contains 46 calories. A medium size orange contains 62 calories and likewise.

If you have any specific physique in mind, or if you want to reduce unwanted calorie intake, it’s advisable to use a trusted calorie tracker for food. However, you won’t be needing it if you want to stay fit and stick to healthy eating for the majority of the time.

In the end

Calories can be indeed burned in some easy and effective ways. These ways are very less time-consuming and people who are busy with their work or other things can easily adopt them in their life.

These activities may not help you lose weight faster, but are very reliable and convenient in the long term.

FGW

Calorie tracking may or may not be for everyone. If your goal is to stay active then the first thing you need to do is know your food and then follow things like these.

You may also need to know how many calories you actually need in a day, for that consult a certified nutritionist or medical professional.

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Until next time Keep smiling.