8 Unconventional Workspace Routines That Boost Calorie Burning

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        8 Ways to Burn Calories at the Office
    Burn calories without leaving the office with these tips from a top nutritionist.
By Yaa Boakye, rdn, ldn, cptMay 28, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
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   FACT CHECKED BY
   Leah Groth

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By Yaa Boakye, rdn, ldn, cptMay 28, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Leah Groth
Fitness & Workouts
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In today's sedentary work culture, maximizing physical activity during the workday is paramount for enhancing overall health and productivity. Regular movement can counteract the negative effects of prolonged sitting, such as poor posture, back pain, and an increased risk of chronic diseases. Here are unconventional workspace routines that can help you boost calorie burning and aid in weight loss.
Start By Evaluating Your Work Environment
Shutterstock
First, evaluate your work environment and personal comfort level. If you have access to a gym and can spare time for workouts, commit to using it. For those dressed in professional attire and unable to sweat, find low-impact ways to incorporate movement. Second, setting a goal to integrate more movement into your workday can significantly improve your well-being. Using the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal-setting framework can help create realistic and tailored objectives.
Evaluating Your Capabilities
Shutterstock
Next, evaluate your capabilities. By evaluating what you can do within your work environment and setting SMART goals, you can effectively integrate more movement into your daily routine.
Start By Looking at Your Situation
Shutterstock
Take the following into consideration:
Assess Your Environment: Determine if you have access to facilities like a gym or open spaces for walking.
Consider Your Attire: If you wear professional attire, opt for low-impact activities that won’t cause sweating.
Time Constraints: Evaluate how much time you can realistically dedicate to physical activity during your workday.
Physical Limitations: Be mindful of any health conditions or physical limitations that might restrict certain activities.
RELATED:The Most Common Reason Your Body Doesn’t Burn Fat (And How to Fix It)
Set SMART Goals
Shutterstock
Tips for Setting SMART Goals
Specific: Define exactly what you want to achieve. Instead of "move more," set a goal like "walk for 30 minutes during lunch breaks to reach 5,000 steps daily."
Measurable: Ensure you can track your progress. Use a pedometer or fitness app to monitor steps taken daily.
Achievable: Set realistic goals based on your current fitness level and schedule. Gradually increase the intensity or duration as you progress.
Relevant: Align your goals with your personal health objectives. For instance, if your aim is to reduce back pain, incorporate more standing and stretching into your routine.
Time-bound: Set a deadline to achieve your goals. For example, “Hit 5,000 steps 5 days a week for the next month.”
Choose From These Ideas
Shutterstock
Here are my top 8 creative ideas to boost calorie burning at work, divided into those suitable for more intensive activities and those that can be done regardless of attire. It’s important to note the number of calories you burn depends on factors like weight, height, and intensity. However, incorporating more movement into your workday is beneficial regardless of the specific calorie count.
But, Consult Your MD First
Shutterstock/Andriiii
Before you jump in to these ideas, please consult with your doctor, trainer, physical therapist, and any other applicable health providers to make sure you are in a good place to do anything listed below.
1. Walking Meetings
Shutterstock
Why It Matters: Walking can burn approximately 150 calories per hour and enhances creativity and productivity by increasing blood flow and oxygen to the brain. Studies show that walking improves performance on creative tasks by up to 60%.
Implementation: Schedule non-note-taking meetings as walking meetings. Choose a safe, quiet route and encourage participants to wear comfortable shoes.
Tips: Use a voice recorder or app to capture key points discussed during the walk.(If legal, and others agree!) Start with shorter walks to gather feedback and make adjustments.
Pitfalls: Participants might feel uncomfortable with the new format. Mitigate this by explaining the benefits and making walks optional at first.
2. Stair Climbing
Shutterstock/Pavel_Kostenko
Why It Matters: Climbing stairs burns significantly more calories than walking on flat ground—approximately 10 calories per minute. It also strengthens lower body muscles and improves cardiovascular health.
Implementation: Use stairs instead of elevators. Take extra flights during breaks and aim for a few sessions each day.
Tips: Increase intensity by taking stairs two at a time or incorporating a few sprints. Use supportive footwear to reduce the risk of injury.
Pitfalls: Knee strain is a common risk. Use proper technique, avoid rushing, and listen to your body to prevent overexertion.
3. Desk Pedals
Shutterstock
Why It Matters: Desk pedals keep legs moving, increasing calorie expenditure by approximately 100-150 calories per hour and improving circulation.
Implementation: Place under-desk pedals and use them during meetings or while reading emails. Start with 10-minute sessions and gradually increase duration as comfort improves.
Tips: Keep the resistance low to avoid distraction. Focus on low-intensity pedaling to maintain productivity.
Pitfalls: This can be distracting initially. Mitigate this by gradually increasing the duration and keeping the resistance low.
4. Mini Stepper
Shutterstock
Why It Matters: Engages lower body muscles, boosting calorie burn and improving cardiovascular fitness by burning around ~100 calories in 20 minutes.
Implementation: Use a mini stepper for short intervals throughout the day, especially during phone calls or webinars.
Tips: Maintain good posture to avoid back strain. Vary stepping speed to keep it interesting.
Pitfalls: Overuse can lead to muscle fatigue. Use in moderation and combine with other activities to prevent strain.
5. Standing Desks
Shutterstock
Why It Matters: Standing rather than sitting burns an additional ~10 calories per 10 minutes and reduces the risk of musculoskeletal problems.
Implementation: Use a standing desk and alternate between sitting and standing every 30 minutes.
Tips: Use an anti-fatigue mat to reduce strain on your feet. Wear comfortable shoes and take small breaks to move around.
Pitfalls: Standing for too long can cause fatigue. Alternate between sitting and standing frequently to avoid discomfort.
6. Pacing During Calls
Shutterstock
Why It Matters: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.
Implementation: Use a headset and walk around the office or outdoors during calls. Plan routes that are quiet to minimize background noise.
Tips: Schedule longer calls for more extended walks. Vary your routes to keep things interesting and maintain engagement.
Pitfalls: Ensure you can maintain focus on the call while walking. Choose quieter routes to avoid distractions and improve concentration.
7. Parking Farther Away
Shutterstock
Why It Matters: Increases daily step count, contributing to overall calorie burn and cardiovascular health.
Implementation: Park at the far end of the parking lot to extend your walking distance. Combine this with carrying your work materials to add a bit of resistance training.
Tips: Use this extra walking time to mentally prepare for your day or to unwind after work. Dress appropriately for the weather conditions.
Pitfalls: Weather can be a barrier. Dress appropriately for the conditions and use an umbrella if needed to stay comfortable.
RELATED:6 "Realistic Sacrifices" I Made to Lose 20 Pounds in Less Than 3 Months
8. Using a Farther Coffee Machine/Water Cooler/Bathroom/Printer
Shutterstock
Why It Matters: Walking to a farther location multiple times a day increases your step count and overall activity level, burning extra calories. Each 5-minute walk can burn around 20-30 calories.
Implementation: Choose the farthest coffee machine, water cooler or bathroom from your workspace and make trips there at least 3 times a day.
Tips: Use these walks as a mini-break to clear your mind and stretch your legs.
Pitfalls: It can be easy to forget. Set reminders to make these trips part of your daily routine.
Make Small, Consistent Efforts
Shutterstock
Incorporating more movement into your daily work routine is not about drastic changes or intense workouts; it's about making small, consistent efforts that add up over time. Just like collecting pennies in a jar, these small actions accumulate to make a significant impact on your overall health and calorie expenditure.
Small Efforts Contribute to Long-Term Goals
Shutterstock
Don't be discouraged by the seemingly low-calorie burn of individual activities. When practiced consistently, day in and day out, week in and week out, and month after month, these small efforts collectively contribute to your long-term health and fitness goals.
Over Time, You Will Notice a Change
Shutterstock
Remember, it’s the consistency and persistence that bring about meaningful results. Start integrating these creative strategies today, and over time, you’ll notice positive changes in your health and well-being.
Find an Accountability Buddy
Shutterstock
Please remember, it is important to consult with doctors and trainers before starting any new workout routine. Lastly, to stay on track, don’t be afraid to seek an accountability buddy at work or elsewhere to help you stay motivated and consistent.
Research Has Found That Those Who Don’t Move at Work Are More Likely to Die Sooner
Shutterstock
Why is moving at work important?  A study published in JAMA Network Open found that people who mostly sit all day at work have a 16% higher risk of mortality from all causes, and a 34% higher risk of mortality from cardiovascular disease.
RELATED:15 Fresh Ideas to Lose Stomach Fat Before Summer
Moving Just 15 Minutes More Can Mitigate Sedentary Damage
Shutterstock
According to researchers, those who engaged in an additional 15 to 30 minutes of physical activity that day can counteract the increased risk. The US Centers for Disease Control and Prevention recommends that adults engage in at least 150 minutes of moderate to high-intensity exercise a week.
💪🔥Body Booster: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.
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Fitness & Workouts
        8 Ways to Burn Calories at the Office
    

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By Yaa Boakye, rdn, ldn, cptMay 28, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Leah Groth
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
In today's sedentary work culture, maximizing physical activity during the workday is paramount for enhancing overall health and productivity. Regular movement can counteract the negative effects of prolonged sitting, such as poor posture, back pain, and an increased risk of chronic diseases. Here are unconventional workspace routines that can help you boost calorie burning and aid in weight loss.
Start By Evaluating Your Work Environment
Shutterstock
First, evaluate your work environment and personal comfort level. If you have access to a gym and can spare time for workouts, commit to using it. For those dressed in professional attire and unable to sweat, find low-impact ways to incorporate movement. Second, setting a goal to integrate more movement into your workday can significantly improve your well-being. Using the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal-setting framework can help create realistic and tailored objectives.
Evaluating Your Capabilities
Shutterstock
Next, evaluate your capabilities. By evaluating what you can do within your work environment and setting SMART goals, you can effectively integrate more movement into your daily routine.
Start By Looking at Your Situation
Shutterstock
Take the following into consideration:
Assess Your Environment: Determine if you have access to facilities like a gym or open spaces for walking.
Consider Your Attire: If you wear professional attire, opt for low-impact activities that won’t cause sweating.
Time Constraints: Evaluate how much time you can realistically dedicate to physical activity during your workday.
Physical Limitations: Be mindful of any health conditions or physical limitations that might restrict certain activities.
RELATED:The Most Common Reason Your Body Doesn’t Burn Fat (And How to Fix It)
Set SMART Goals
Shutterstock
Tips for Setting SMART Goals
Specific: Define exactly what you want to achieve. Instead of "move more," set a goal like "walk for 30 minutes during lunch breaks to reach 5,000 steps daily."
Measurable: Ensure you can track your progress. Use a pedometer or fitness app to monitor steps taken daily.
Achievable: Set realistic goals based on your current fitness level and schedule. Gradually increase the intensity or duration as you progress.
Relevant: Align your goals with your personal health objectives. For instance, if your aim is to reduce back pain, incorporate more standing and stretching into your routine.
Time-bound: Set a deadline to achieve your goals. For example, “Hit 5,000 steps 5 days a week for the next month.”
Choose From These Ideas
Shutterstock
Here are my top 8 creative ideas to boost calorie burning at work, divided into those suitable for more intensive activities and those that can be done regardless of attire. It’s important to note the number of calories you burn depends on factors like weight, height, and intensity. However, incorporating more movement into your workday is beneficial regardless of the specific calorie count.
But, Consult Your MD First
Shutterstock/Andriiii
Before you jump in to these ideas, please consult with your doctor, trainer, physical therapist, and any other applicable health providers to make sure you are in a good place to do anything listed below.
1. Walking Meetings
Shutterstock
Why It Matters: Walking can burn approximately 150 calories per hour and enhances creativity and productivity by increasing blood flow and oxygen to the brain. Studies show that walking improves performance on creative tasks by up to 60%.
Implementation: Schedule non-note-taking meetings as walking meetings. Choose a safe, quiet route and encourage participants to wear comfortable shoes.
Tips: Use a voice recorder or app to capture key points discussed during the walk.(If legal, and others agree!) Start with shorter walks to gather feedback and make adjustments.
Pitfalls: Participants might feel uncomfortable with the new format. Mitigate this by explaining the benefits and making walks optional at first.
2. Stair Climbing
Shutterstock/Pavel_Kostenko
Why It Matters: Climbing stairs burns significantly more calories than walking on flat ground—approximately 10 calories per minute. It also strengthens lower body muscles and improves cardiovascular health.
Implementation: Use stairs instead of elevators. Take extra flights during breaks and aim for a few sessions each day.
Tips: Increase intensity by taking stairs two at a time or incorporating a few sprints. Use supportive footwear to reduce the risk of injury.
Pitfalls: Knee strain is a common risk. Use proper technique, avoid rushing, and listen to your body to prevent overexertion.
3. Desk Pedals
Shutterstock
Why It Matters: Desk pedals keep legs moving, increasing calorie expenditure by approximately 100-150 calories per hour and improving circulation.
Implementation: Place under-desk pedals and use them during meetings or while reading emails. Start with 10-minute sessions and gradually increase duration as comfort improves.
Tips: Keep the resistance low to avoid distraction. Focus on low-intensity pedaling to maintain productivity.
Pitfalls: This can be distracting initially. Mitigate this by gradually increasing the duration and keeping the resistance low.
4. Mini Stepper
Shutterstock
Why It Matters: Engages lower body muscles, boosting calorie burn and improving cardiovascular fitness by burning around ~100 calories in 20 minutes.
Implementation: Use a mini stepper for short intervals throughout the day, especially during phone calls or webinars.
Tips: Maintain good posture to avoid back strain. Vary stepping speed to keep it interesting.
Pitfalls: Overuse can lead to muscle fatigue. Use in moderation and combine with other activities to prevent strain.
5. Standing Desks
Shutterstock
Why It Matters: Standing rather than sitting burns an additional ~10 calories per 10 minutes and reduces the risk of musculoskeletal problems.
Implementation: Use a standing desk and alternate between sitting and standing every 30 minutes.
Tips: Use an anti-fatigue mat to reduce strain on your feet. Wear comfortable shoes and take small breaks to move around.
Pitfalls: Standing for too long can cause fatigue. Alternate between sitting and standing frequently to avoid discomfort.
6. Pacing During Calls
Shutterstock
Why It Matters: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.
Implementation: Use a headset and walk around the office or outdoors during calls. Plan routes that are quiet to minimize background noise.
Tips: Schedule longer calls for more extended walks. Vary your routes to keep things interesting and maintain engagement.
Pitfalls: Ensure you can maintain focus on the call while walking. Choose quieter routes to avoid distractions and improve concentration.
7. Parking Farther Away
Shutterstock
Why It Matters: Increases daily step count, contributing to overall calorie burn and cardiovascular health.
Implementation: Park at the far end of the parking lot to extend your walking distance. Combine this with carrying your work materials to add a bit of resistance training.
Tips: Use this extra walking time to mentally prepare for your day or to unwind after work. Dress appropriately for the weather conditions.
Pitfalls: Weather can be a barrier. Dress appropriately for the conditions and use an umbrella if needed to stay comfortable.
RELATED:6 "Realistic Sacrifices" I Made to Lose 20 Pounds in Less Than 3 Months
8. Using a Farther Coffee Machine/Water Cooler/Bathroom/Printer
Shutterstock
Why It Matters: Walking to a farther location multiple times a day increases your step count and overall activity level, burning extra calories. Each 5-minute walk can burn around 20-30 calories.
Implementation: Choose the farthest coffee machine, water cooler or bathroom from your workspace and make trips there at least 3 times a day.
Tips: Use these walks as a mini-break to clear your mind and stretch your legs.
Pitfalls: It can be easy to forget. Set reminders to make these trips part of your daily routine.
Make Small, Consistent Efforts
Shutterstock
Incorporating more movement into your daily work routine is not about drastic changes or intense workouts; it's about making small, consistent efforts that add up over time. Just like collecting pennies in a jar, these small actions accumulate to make a significant impact on your overall health and calorie expenditure.
Small Efforts Contribute to Long-Term Goals
Shutterstock
Don't be discouraged by the seemingly low-calorie burn of individual activities. When practiced consistently, day in and day out, week in and week out, and month after month, these small efforts collectively contribute to your long-term health and fitness goals.
Over Time, You Will Notice a Change
Shutterstock
Remember, it’s the consistency and persistence that bring about meaningful results. Start integrating these creative strategies today, and over time, you’ll notice positive changes in your health and well-being.
Find an Accountability Buddy
Shutterstock
Please remember, it is important to consult with doctors and trainers before starting any new workout routine. Lastly, to stay on track, don’t be afraid to seek an accountability buddy at work or elsewhere to help you stay motivated and consistent.
Research Has Found That Those Who Don’t Move at Work Are More Likely to Die Sooner
Shutterstock
Why is moving at work important?  A study published in JAMA Network Open found that people who mostly sit all day at work have a 16% higher risk of mortality from all causes, and a 34% higher risk of mortality from cardiovascular disease.
RELATED:15 Fresh Ideas to Lose Stomach Fat Before Summer
Moving Just 15 Minutes More Can Mitigate Sedentary Damage
Shutterstock
According to researchers, those who engaged in an additional 15 to 30 minutes of physical activity that day can counteract the increased risk. The US Centers for Disease Control and Prevention recommends that adults engage in at least 150 minutes of moderate to high-intensity exercise a week.
💪🔥Body Booster: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.

        
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        5 Effective Ways to Walk to Burn Body Fat
    

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By Ferozan MastApr 17, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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Walking is one of the most effective—and convenient—ways to burn fat and get fit. There’s a reason #HotGirlWalks is so popular in the online fitness space: Walking is a low-impact way of working out with a low chance of causing injury, and it’s accessible for essentially any fitness level or ability. All you have to do is get going and build your way up to the ideal level of endurance. And the best part is, you don’t have to buy any equipment or fancy gadgets. All that’s needed is some decent shoes, a space to walk (whether outside or on the spot), and the motivation to make it happen. Here are five ways to walk to burn body fat—no gym membership is needed!
Burning Calories
Shutterstock
Experts say you can’t lose weight without burning off more calories than you take in—and walking is a great way to do that. “Physical activity, such as walking, is important for weight control because it helps you burn calories,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.”
Walk For At Least 30 Minutes
Shutterstock
Because walking is a lower-intensity cardio exercise, you need to do it for at least 30 minutes to get the fat-burning benefits. “If you walk 2 miles, you’ll burn 200 calories, mostly from carbs but a little from fat because, as you reach the end of your walk, when you’re using mostly slow glycolysis and your oxidative system,” according to HPRC. “If you run 2 miles, you’ll still burn 200 calories, but you will do so faster than with walking and almost exclusively from carbs. Since 2 miles is a fairly short distance, you will probably finish the run in less time than it takes for your body to start the fat-oxidation process. A cardio session should be at least 20–30 minutes and at an intensity of about 70% of your max heart rate in order to maximize fat loss during exercise.”
RELATED:Becky Greenan Shows Off Six-Pack and Reveals Her 10-Minute At-Home “Abs and Core” Workout
Raising Your Heart Rate
Shutterstock
Even walking in place will get your heart rate going and burn fat. Just move! “Anything that gets you moving instead of just sitting or lying down is going to be beneficial for you in the long run,” exercise physiologist Jordan Boreman, MS, CES, tells the Cleveland Clinic. “By walking in place, you’re raising your heart rate, which is going to signal to your body to start pumping more oxygen and blood to your muscles to help them move more efficiently, thus burning more calories.”
Interval Training
Shutterstock
Interval training is a good way to give your walks an edge. “You can also alternate periods of brisk walking with leisurely walking,” say the experts at the Mayo Clinic. “This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.”
RELATED:Nicole Winter Flashes Flat Abs and Shares Lower Body At-Home Workout for Beginners
Change the Intensity
Shutterstock
Don’t forget to vary your walking pace as your body becomes accustomed to your fitness level. “It’s very good for people who are just starting out,” Boreman says. “Walking in place is an exercise that’s going to help you burn calories over a short time span. Over time, your body is going to get used to the exercise that you’re doing. So varying it up and increasing intensity as you go on can help with additional weight loss. It’s convenient, it’s something that you don’t have to travel anywhere to do it either.”
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        Shutterstock/Prostock-studio
    
By Dr. raj DasguptaMay 20, 2024
Dr. raj Dasgupta
Chief Medical Advisor for Garage Gym Reviews
Dr. Raj is a Chief Medical Advisor for Garage Gym Reviews. He is quadruple board certified in Internal Medicine, Pulmonary, Critical Care, and Sleep Medicine.
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
As a quadruple board-certified medical doctor in Pulmonary, Critical Care, Sleep Medicine, and Internal Medicine, I know that maintaining a healthy weight is extremely important for your overall well-being, to significantly reduce the risk of heart conditions, diabetes, and even certain cancers. It also has a positive impact on your mental health and self-esteem, as well as contributes to cardiovascular well-being, joint health, and improved sleep, enhancing your overall quality of life. Beyond your well-being, it saves money on healthcare expenses. Achieving and sustaining a healthy weight involves making smart choices in your daily diet, staying active, and prioritizing your long-term health and longevity.
1. The #1 Genius Trick
Shutterstock
One often overlooked but crucial tip for successful weight loss is to prioritize quality sleep. Insufficient sleep disrupts hormones that control hunger, increasing your appetite and reducing feelings of fullness, which can easily lead to overeating and subsequent weight gain. Having inadequate sleep also diminishes energy levels and motivation for exercise. So, making sure you get a good night's sleep is a smart move for your overall health and effective weight management.
Related: Woman Stuns With Her Fit Body After Losing 50 Pounds in a Year With This 1 Hack 
2. Walking the Dog
Shutterstock
Pets are a great way to help keep you active and according to the American Heart Association, dog owners were 54% more likely to get the recommended level of physical activity compared to non-dog owners. This can be a great way to help with weight loss for both you and your dog. 
3. Treadmill Desks
Shutterstock
It’s always a great idea to try incorporating movement into parts of your day that would otherwise be stationary, such as working at your desk.
4. Taking the Stairs
Shutterstock/siam.pukkato
This may not be revolutionary, but the practice of opting to take the stairs over using an elevator can add up calories burned. On average, people burn 5-11 calories per minute when climbing the stairs at a normal pace, which can quickly add up over time and help you lose weight.
Related: 8 Simple Things That Helped Me Naturally Lose 50 Pounds in 4 Months Without Exercising
5. Cutting Back on Processed Foods
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Over time, reducing the amount of processed foods you eat can certainly help you lose weight by removing those additional calories from unneeded ingredients and opting to eat whole instead.
6. Low-Impact Workouts
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Exercises that are low impact (yoga, pilates, etc) are another great option to slowly raise your heart rate and burn fat without putting significant pressure on your joints, as high-intensity workouts do (running, burpees, etc.)
7. Avoiding Stress Snacking
Shutterstock
Instead of reaching for a snack when you're feeling overwhelmed or stressed, try to distract yourself and substitute the action with a healthier behavior. Ideas could include journaling to vent frustrations, taking a walk for some fresh air, playing with a pet, listening to your favorite song or calling a friend."
Related: 5 Healthy Snacks For Fat Loss, According to Dietitian
8. Don't Make These Mistakes
Shutterstock
Common mistakes about losing weight include faith in quick fixes or trendy diets to give you instant results. Some also believe that specific exercises can target weight loss in certain areas of the body, but that's a misconception. Extreme dieting is almost always problematic, and it's not just about the amount you exercise—healthy eating is a very crucial part of weight loss as well. Not all calories are the same, and only focusing on the number that appears on your scale doesn't show the whole picture. Emotional and mental health are important, and everyone is different, so what works for one person might not work for another. Weight loss supplements may also be marketed as a magic solution, but this is another misconception. It's best to have realistic expectations, eat balanced meals, stay active, and get personalized advice from your doctor for a healthy and long-lasting weight loss journey.
Dr. Raj Dasguptais the chief medical advisor for Garage Gym Reviews. Dr. Raj's extensive credentials as a quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine.
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        6 Best Exercises for Burning Fat
    
project.s.lifestyle/TikTok
By Ferozan MastAug 13, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Weight loss coach Soraya (@project.s.lifestyle) is a diet and fitness influencer with well over 300K followers on TikTok, and she knows a thing or two about healthy fat-burning and weight loss. Soraya has simple, down-to-earth advice about the best workouts and exercises for blasting fat—and she should know, having first-hand experience in building strength, losing weight, and keeping it off. Here are her six best exercises for burning fat, from number 6 to the number 1 best method for weight loss.
#6 Running
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Soraya includes running her fat-burning regimen, which is a very effective way to burn calories, experts say. “Most people overestimate the calories they burn on the run,” Angela Rubin, USAT Level I triathlon coach and studio manager of Precision Running Lab at Equinox in Boston, tells Runner’s World. “As a very general estimation, you burn about 100 calories per mile that you run. So, if you run two or three miles, you’ll burn about 200 to 300 calories, which is a solid workout.”
#5 HIIT
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HIIT is a great way to get some cardio in and burn fat. “HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time,” says UC Davis. “Research has also shown that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also shown that high-intensity workouts may help lower blood pressure and heart rate.”
RELATED: Eat More of These 10 Foods to Lose Weight Fast
#4 Yoga
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Soraya includes yoga in her fat-burning exercises. “If you are trying to lose or maintain your weight, you may want to try yoga,” said Chika Anekwe, MD, MPH, and Niyoti Reddy, MD, via Harvard Health. “There is good research that yoga may help you manage stress, improve your mood, curb emotional eating, and create a community of support, all of which can help with weight loss and maintenance. Yoga can also help you burn calories as well as increase your muscle mass and tone. Yoga may reduce joint pain, which in turn allows you to exercise more and increase your daily activities. These are only some of the many benefits of yoga.”
#3 Pilates
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Soraya recommends Pilates, which is a great, low-impact way to burn off fat and help build muscle. "Since Pilates is a low-impact exercise that doesn't break down muscle fibers like some other strenuous workouts, you can do Pilates more regularly than some other exercises," Sarah Brooks, a certified Pilates instructor and founder of the New York City-based Pilates studio, Brooks Pilates, tells USA Today. "Pilates will also burn many calories per session.”
#2 Walking
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Walking is one of the easiest and most effective methods of fat-burning. “Walking is beneficial for weight loss, but it’s important to recognize that exercise alone is not the most effective strategy for losing weight,” Sabrena Jo, PhD, ACE, senior director of science and research, tells AARP. “Weight loss is best achieved through a combination of nutritious eating, regular physical activity, adequate rest and recovery, and effective stress management.”
RELATED:I Hit 60 and These are the Daily Habits that Keep Me Fit and Feeling 20 Years Younger
#1 Strength Training
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Soraya’s number one method of fat-burning is strength training—and she’s right on the money. “Strength training is one of the absolute best ways to promote body fat loss when programmed correctly and coupled with an intelligent nutrition program,” says Girls Gone Strong founderMolly Galbraith, CSCS.
Belly Fat
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Soraya reminds flowers that when it comes to fat-burning, no one exercise is going to blast belly fat specifically. However, a good diet and workout routine will help with a sensible calorie deficit, which in turn leads to fat loss all over the body. “You can't spot reduce fat,” Soraya insists. “Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat,” say the experts at Harvard Health. “Exercise can also help keep fat from coming back.”
No Useless Gadgets
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Soraya warns followers against using useless gadgets for weight loss, like waist trainers. “Save your money,” she says. In some instances, waist trainers can be dangerous. “There is a lot of damage on the organs because they’re shifting, stretching the vessels around,” hepatologist Jamile Wakim-Fleming, MD, tells the Cleveland Clinic. “This causes people to report more gas because gas is retained, which causes bloating.”
Protein and Calorie Deficit
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Soraya recommends strength training along with a calorie deficit, protein, and walking. “The main things you want to focus on for fat loss ✨,” she captions a video. “I train for an 8k every year and run club 1x a week, but both of those are purely for the challenge and social aspect - not for fat loss. Running can be great, but it’s just not the most optimal exercise for fat loss.”
RELATED: Top 20 Must-Eat Superfoods for Optimal Health After 50
Sensible Snacking
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Soraya recommends a sensible approach to snacking. “I don't know who needs to hear this, but you don't have to stop snacking in order to lose weight,” she says in a video. “You just need to be more intentional about your snacking (i.e. 2-3 snacks a day vs. snacking mindlessly). And consume more pre-portioned items like snack bars or individually packaged chips vs. diving into a family-sized back of snacks with no end in sight.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        12 Ways to Lose Weight Simply by Walking
    

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By Adita Yrizarry-lang, holistic lifestyle coachMay 15, 2024
Adita Yrizarry-lang, holistic lifestyle coach
Adita Yrizarry-Lang is a Holistic Lifestyle Coach, Author, and Speaker.
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Walking is one of the most overlooked activities that has a wide array of health benefits, including weight loss. If you like counting steps, your goal should be 10,000 or more, which is about 5 miles. Don’t let those numbers overwhelm you. We have dozens of opportunities throughout the day to add in the steps; it’s all about your mindset. Here are my top 12 ways to use walking as your weight loss activity of choice.
1. Put Some “Pep in Your Step”
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Put some “pep in your step.” Walking a bit faster during your daily routine helps to burn additional calories and kicks on the metabolism. Any time we can turn on the metabolism, we become more efficient at burning calories throughout the day.
2. Take 5-Minute Walk Breaks
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Do you spend endless hours at your desk? For every hour at the desk, take a five-minute brisk walk. By the end of an 8-hour workday you would have turned on your metabolism 8 times, left work with a 40-minute workout under your belt, and created a moment to reset the mind from the day’s craziness.
3. Take a Nature Walk
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A stressed body easily stores fat. I know, this is harsh to hear, but so true. At moments of stress, taking a walk in nature can help to reset the mind. Not to mention the calories burned at the time of activity, and the stress reducing effects that will help the body shed some weight.
4. Walk Around the House
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Walking at home? Yup, there is no rule that you have to walk a distance for benefits. Walking in place or walking around the house can have a positive effect on weight loss. Playing around with speed or tempo helps the body burn extra calories. Blasting your favorite music and walking in place, can be a fun way of incorporating some steps into your day.
5. Street Sign Relay
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Street Sign Relay: When taking a walk outside, use the street signs to create speed intervals.  Faster to the stop sign and slower to the next street sign. This moves your heart rate up and down, helping to burn more calories, strengthen the heart, and make the workout more interesting.
6. Treadmill Cardio
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Do treadmill cardio. If the outside elements are not in your favor, the treadmill is the next best thing. Treadmills absorb the forces on the body and can easily change intensity and speed. This allows you to manipulate your workouts easier, all while keeping you in your target zone.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
7. Keep Yourself in a Target Zone
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No matter how you squeeze in the walks, keeping yourself in a target zone allows the body to shed off excess weight easier. If you listen to your breathing, you have two choices. While you speak, there is a little bit of breathiness in between a few words, this is a good thing, this means you’re working hard, but not too hard, and you’re in your fat burning zone. On the other hand, if your breath is labored and your words are not clear, you’re working too hard, and no longer burning fat.  
Related: Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert
8. Walk Up and Down Inclines
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Go for the highs and lows. Having the ability to walk up and down hill challenges the body more and makes it easier to burn calories. This can easily be done outdoors or on a treadmill. Working your way up to the point of breathiness, then working your way down to catch your breath, then going back up again.
9. Take the Stairs
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Take the stairs. The stairs bring in those high and lows, creating an efficient workout that can be performed in one session or throughout the day. If you work at an office, opt for the stairs and not the elevator, even though you may only be going up one flight of stairs – every step counts!
10. Get Steps in All Day Long
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Sweat the small stuff and take every opportunity to make your steps count. Park further away, take the stairs, move with conviction. On an average day of errands and daily tasks, getting in over 10,000 steps can be pretty easy – it’s all about mindset. We tend to go for convenience, parking next to the door, using the elevator, these things make it harder and harder to lose weight. Use any moment you can to walk, then the exercise doesn’t seem so daunting.
11. Walk Around the City
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Walk the city  When you walk the city streets, be it your own or on a trip, there is so much more to see and many of the things you see when walking you will never see from the car. Walking the city can positively change the experience. A new building is being built, a park just appeared, or history on display. This is a great way to take your weight loss program to another level. This is where walking blends into experience and miles feel like step away.
12. Challenge Yourself
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When it comes to weight loss, you want to challenge your body and heart at a consistent rate. Although you can accomplish this in one sitting, the benefits from breaking it up throughout the day far exceed. Creating moments to walk with purpose keeps the metabolism going, strengthens the heart, and provides an array of health benefits that will last a lifetime.
💪🔥Body Booster: Try walking for 5 minutes every hour. In 10 hours you will have walked a total of 50 minutes, which will add up to a huge chunk of your daily step goal.
Adita Yrizarry-Lang is a Holistic Lifestyle Coach, Author, and Speaker
Fitness & Workouts
        3 Walking Mistakes That Are Stopping You From Burning Fat
    

        I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
    

        Copyright autumnelle_nutrition/Instagram
    
By Christopher RobackMar 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

            
                Mistake 1: Not Walking Enough
            
            
        The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Know Your Baseline
            
            
        
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"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

            
                Challenge Yourself Weekly
            
            
        
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For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

            
                Mistake 2: Not Spreading Your Steps Throughout the Day
            
            
        
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Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                The Sitting-Inflammation Connection
            
            
        
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"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

            
                Mini Walking Breaks
            
            
        
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The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

            
                Mistake 3: Only Walking on a Treadmill
            
            
        
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While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                The Power of Negative Ions
            
            
        
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"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

            
                Cortisol Reduction
            
            
        
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These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

            
                Making Walking Work For You
            
            
        
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By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Start Where You Are
            
            
        
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Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.
Nutrition & Diet
        How to Lose 10 Pounds in the Next 6 Weeks
    

        ​Prioritize Whole Foods
    

        Copyright fitnutfitness/Instagram
    
By Leah GrothMar 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes. 

            
                These Habits Will Help You Feel Stronger and Also Boost Energy
            
            
        
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“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Strength Train
            
            
        
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The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills

            
                Prioritize Protein
            
            
        
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Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Walk Daily
            
            
        
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She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

            
                Track Macros (Not Just Calories!)
            
            
        
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Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Sleep
            
            
        
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Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Habits to Lose 50 Pounds from a Coach
    

        Copyright dietdivatara/Instagram
    
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at &lt;a href=&quot;http://www.dietdiva.net&quot;&gt;Diet Diva&lt;/a&gt;
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off. 

            
                1. Track Your Food Intake
            
            
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Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                2. Prioritize Protein and Fiber
            
            
        ​Also, Amp Up Fiber IntakeShutterstockProtein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

            
                3. Stay Hydrated
            
            
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Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                4. Strength Train & Move More
            
            
        ​4. Incorporate Strength TrainingShutterstockIncorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

            
                5. Watch Portions & Eat Mindfully
            
            
        ​She AteShutterstockUse smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

            
                6. Get Quality Sleep (7-9 Hours Nightly)
            
            
        ​STOP Hitting SnoozeShutterstockPoor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                7. Stay Consistent & Adjust as Needed
            
            
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When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.
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