January 16

10 Ways to burn 350 more calories every day — without exercise (and lose 30 lbs!)


When I was a kid we didn’t have computers, the internet or Facebook. If you’re younger than 50 you may wonder if I was:

  1. raised by wolves
  2. living underground
  3. joking, because we’ve always had these things, right?

But no, no, and I wish.

I spent a good amount of days doing this thing called “going outside and playing.” Keep in mind this required absolutely no Facebooking friends first, Instagramming the backyard, or Tweeting about how I was being raised by “mean parents” and someone please publicly shame them so I can start a GoFundMe page and get out of this living hell.

Worse, yet, it’s not as if we lived next door to Disneyland. We had an above-ground swimming pool in the summer, a hill to sled down in the winter (a big one and a small one — the latter if you didn’t mind an icy face plant at 100 mph), and a whirlybird seated contraption that required a rowing motion to operate with a partner.

Not exactly theme park material.

Looking back, I don’t know how I survived.

Today, I sit here typing on my computer while my cell phone pings with messages and Facebook alerts pop up telling me people need my opinion on important things right this minute! 

Needless to say, one lifestyle lands heads and shoulders above the other in weight loss and calorie-burning potential than the other. Can you guess it? Here’s a hint:

                 B.S.N. – Before Social Networks

Calories burned Playing Outside for five hours or until frostbite set in: 1,000+

Calories burned sitting here writing this post: 2

I’m exaggerating of course, but you get my drift. I don’t move around as much as I did in the past. And I’m pretty sure I’m not alone.

Here’s the thing: Lack of movement means fewer calories burned, which equals more fat stored and BAM! So of course we blame aging.

Yes, it’s easier to gain weight as get older, but it’s not due to an Evil Belly Fat Fairy waving her bacon wand over all 50-year old women.

The real culprit: We slow the heck down. And we lose muscle. The good news is you can do something about both these things. A lot, actually. 

First, the loss of muscle. This process starts in our 30s and only worsens with age. It’s why your metabolism slows down as you get older. Muscles burn calories at rest and literally make up your “resting metabolism.

More muscle equals a higher metabolism. I cover all this in my free webinar, How to Firm Up After 50, so check that out when you can for all the details.

As for slowing down in general…

Most of us count the calories burned during exercise, using the cardio machine monitor to reach a certain goal and making sure it’s an even number and that aligns with the number of workout minutes.

Or maybe that’s just me.

In reality, the calories you burn outside of your workout count for far more.

How so, you say?

It’s called NEAT, for “non-exercise activity thermogenesis.” These include all little movements you do throughout the day — fidgeting, getting up and down to pee a hundred times a day from drinking the recommended 11 cups a day, playing with the cat and otherwise annoying anyone within a 10-yard radius.

    On hold? Do a few squats. Pace. 

All those fidgeting activities add up to a lot of extra calories burning over time. Studies show lean people tend to be more fidgety than obese people. The latter spend more than two more hours a day simply sitting still.

All the talking with their hands, hair twirling and foot tapping amounts to burning approximately 350 extra calories a day, which could add up to a 30 lb weight loss in a year.* 

Super sedentary people use only around 15% of their calorie burn doing NEAT, while their active counterparts move enough for NEAT to comprise 50% of their daily burn.

So yes, you can burn hundreds of extra calories by simply being more active during the day — without doing any type of structured exercise.

Sounds simple, right?

Well, surprise! It actually is simple, for once.

And — bonus! — it’s also easy.

No sweat, literally.

Incorporate more movement into your everyday activities and you’ll soon see the scale veer off in the right direction. The key: Give it time! This isn’t a get-thin-quick scheme (and those never work in the long term anyway).

Add a few of the below activities, cut out 100 to 200 calories (that’s a couple of bites of lasagna) and you WILL see results.

  1. Add steps wherever possible: while on the phone, chatting on Skype with the video off, etc.
  2. Set your alarm to get up every hour and walk around instead of spending long stretches seated
  3. Get a pedometer and aim for 10,000 steps a day
  4. Tap your foot and move around in your seat while sitting at your computer
  5. Use waiting in line as a way to practice balance by shifting from one foot to the other
  6. Alternate raising one leg and then the other while sitting at your desk
  7. Walk up and down stair instead of taking the elevator
  8. Carry your own groceries
  9. Stand up and down on your toes and flex your calves while brushing your teeth
  10. Do squats or counter pushups while waiting for tea to boil or coffee to brew


YOUR TURN! What NEAT activities will YOU do to rack up calorie burning? Let me know in the comments section below…

Other posts you may enjoy:

3 ways to burn more fat walking (and survey results!)

How to stay on track when you can’t do anything

 3 age-related excuses to ditch now

(*3,500 calories = 1 lb)

Your Ageless Body Coach,



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  1. Linda,
    Great piece! Yes, it’s amazing we have survived and lived to talk about it. Thank you for the great tips. I’m focusing more on health and flexibility rather than the numbers on the scale, so your tips align with my plan of committing to exercise as a part of life and not just a way to lose weight and then be done.
    Thanks so much for your humor, insight and good advice.

  2. Started doing lunges while coffee was brewing and still had time for counter push-ups, as well. I love this article

  3. Thanks for the post – always excellent! I have recently started getting off the bus a stop or two before my usual stop and walk the rest of the distance home. To make it a bit more challenging, I pack my messenger bag with my laptop and papers – not too shabby! When I get home, I generally walk up (and down) the stairs a lot. This is not intentional but I’m always forgetting to bring something either up the stairs or back downstairs.

    1. Great ideas, Denise! I love how you turn forgetfulness into a way to add a bit of activity :).

  4. Linda, this is my first time visiting your blog. Love the “slip some moves in wherever you can” suggestions. Will definitely be working on doing that going forward!

    I struggle so much with weight even though I workout with a trainer 3 to 4 times a week. I’m currently attempting to get fat adapted doing Keto as it seems I’ve tried every other “diet” plan out there to no avail. I know diet is 80%, exercise is 20%, but man it’d be nice to find a diet plan that works for my body to go along with my weekly workouts!

    1. Welcome, Eileen! As you noted, weight is mostly about diet, unfortunately. I say that because it’s easier to work out and cross that off your list than to hone in on nutrition. I’m a huge advocate of tracking calories and writing it all down. It’s what I do when I need to cut back.

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