10 Easy Way to Burn Calories

Get fit without even trying

By Brian Keenan, MD | Jan 03, 2019

When temperatures fall, your body spends more energy trying to heat itself back up, and to do that, it burns fat.  But you don’t have to freeze to death…a study published in the journal Trends in Endocrinology and Metabolism says that keeping your thermostat in the lower 60’s is enough to burn the extra calories.

7.) Sit on Your Butt

6.) Turn Down the Heat

Spend about an hour preparing, cooking, and serving your own dinner and that’s another 136 calories in the bank.  Plus, since you’re in charge of the menu, you can create healthier versions of your favorite restaurant meals, saving you even more calories.


Do you like to lay, sprawled out on the couch when you’re watching your favorite TV show? Here’s an idea that’ll blow your mind: sit up. According to a study by researchers for the Pennington Biomedical Research Center, you burn 7 more calories each our by sitting instead of lying down. So, now you can stop making all of your friends sit on the floor and scoot over!

9.) Get Scared

We all need to eat, but did you know you’re getting a workout when you shop for your favorite foods? Using a calorie counter, we found that a 150-pound adult can burn about 250 calories for every hour spent grocery shopping. Hopefully this knowledge will inspire you to put down the potato chips and pick up some vegetables instead.

8.) Grocery Shop

5.) Cook

2.) Fidget


Caffeine is a natural stimulant, which increases your metabolism and helps you get rid of fat. In addition, studies have shown that coffee can also work as an appetite suppressant, keeping you fuller longer. But, make sure you skip the sugar and cream, that way you’re not adding any unnecessary extra calories back into your diet.



1.) Drink Coffee

Any sort of movement makes a difference, so even when you’re just chilling on the couch watching TV or sitting at your desk at work, you could be burning extra calories.  According to an Iowa State University study, fidgeters burned 300 calories more a day than those who stayed stationary.So, keep tapping those feet and fingers; if your co-workers complain, just tell them “Hey, I’m doing my daily workouts!”




3.) Get Busy

Housework can be a grind, but at least you’re getting a workout from it! We calculated that the average 125 pound person burns 128 calories an hour ironing and 165 calories just doing general housework. Hmmm, now that you mention it, my carpet COULD use a little vacuuming.




4.) Do Your Chores

You know what I’m talking about ;) 
Getting horizontal can be an excellent way to get in a little extra cardio each day. According to a 2013 study (include link: http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0079342) we burn 3.6 calories a minutes during sex, or approximately 85 each session. So, now that you know this, my question is: what are you doing still reading this post?



Let’s face it, we’re busy people.

We’ve got family and a home to take care, a job that eats up a ton of our time, and whatever little sleep we’re able to squeeze in between.

So, maybe working out and watching what we eat isn’t exactly at the top of our list of priorities. But that’s ok! Because, fear not, there are ways to burn calories and watch your weight without ever setting foot in a gym.*

*All numbers found using calorie calculators are estimates.  These numbers will vary based on weight. 

Brian Keenan, MD


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