5 simple ways to Boost your daily calorie burn and Lose Weight

Are you trying to lose weight and looking for ways to burn more calories throughout the day? You’re in luck! Several easy and effective strategies can help boost your daily calorie burn and help you reach your weight loss goals. Keep reading to learn about five simple ways to increase your calorie burn and take a step towards achieving a healthier you.

1. Increase your NEAT (Non-Exercise Activity Thermogenesis)

NEAT refers to the energy we expend for activities outside of sleeping, eating, or athletic exercise. These are the daily activities that keep us moving, such as walking to work, typing, gardening, and taking the stairs. While these may seem like small actions, they add up throughout the day and can have a significant impact on our overall calorie burn.

Increasing your NEAT has several benefits, including contributing to longevity and body weight management. By incorporating more movement throughout the day, we can burn more calories and improve our overall health. NEAT can also help with weight management by preventing compensatory reduction in NEAT, which occurs when we unconsciously reduce our movement and energy expenditure to compensate for increased physical activity.

By incorporating more movement into our daily routine, we can increase our calorie burn and promote weight loss.

If we don’t increase our overall NEAT, we may compensate by reducing our movement outside of exercise, which can counteract the calorie burn achieved during workouts. To prevent this, it’s important to prioritize movement throughout the day, in addition to regular exercise.

2) Incorporate High Intensity Interval Training (HIIT)

High-Intensity Interval Training, also known as HIIT, is a great way to burn more calories in a shorter amount of time. This type of workout involves short bursts of intense exercise followed by a rest period, which can increase your heart rate and boost your metabolism.

HIIT can be done with a variety of exercises, including running, cycling, bodyweight moves, and more. One of the benefits of HIIT is that it can be tailored to your fitness level, so you can gradually increase the intensity and duration of your workouts as you become fitter.

Studies have shown that a 30-minute HIIT workout can burn up to 500 calories, depending on your weight and intensity level. However, it’s important to remember that you shouldn’t focus solely on burning a certain number of calories per day. Your fitness goals should also take into account your overall health and well-being.

Incorporating HIIT into your weekly routine can be a great way to mix up your workouts and burn more calories. Try adding one or two HIIT workouts per week and gradually increase the duration and intensity over time. As always, make sure to listen to your body and consult with a healthcare professional before starting a new exercise program.

3) Prioritize Strength Training

Strength training is often overlooked when it comes to burning calories and losing weight. Many people focus solely on cardio exercises, such as running or cycling, but neglect the importance of strength training. 

Strength training not only helps to build and tone muscle, but it also plays a key role in boosting your daily calorie burn. How? Well, muscles require more energy to maintain than fat, which means that the more muscle you have, the more calories you burn at rest. In fact, studies have shown that strength training can increase your metabolism for up to 48 hours after a workout. 

So, how many calories should you burn a day through strength training? The American College of Sports Medicine recommends aiming for at least two days of strength training per week, working all major muscle groups. The exact number of calories burned will vary depending on your weight, the intensity of your workout, and the exercises you choose. However, on average, a strength training session can burn around 100-200 calories per hour. 

To make the most out of your strength training routine, incorporate compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses. These exercises not only engage more muscles but also require more energy to perform, leading to a higher calorie burn. Additionally, don’t be afraid to challenge yourself with heavier weights or resistance bands to continue building strength and burning more calories.

4) Take regular breaks and move throughout the day

Taking regular breaks and moving throughout the day is an effective way to burn more calories. Sitting for long periods can lead to a decrease in calorie burn and may even contribute to weight gain. By incorporating movement breaks into your day, you can increase your calorie burn and prevent the negative effects of prolonged sitting.

One way to do this is by setting a timer or reminder every hour to get up and move around for a few minutes. This can be as simple as taking a short walk around your office or doing a few stretches. These mini-breaks not only help to burn calories, but they also improve blood circulation and can boost your energy levels.

In addition to regular breaks, finding opportunities to incorporate movement throughout the day is key. This can include taking the stairs instead of the elevator, parking farther away from your destination to add in some extra steps, or even doing household chores that require physical activity.

If you’re wondering how many calories you should burn a day, it depends on your individual goals and factors such as age, weight, and activity level. However, by taking regular breaks and incorporating movement throughout the day, you can increase your calorie burn and contribute to overall weight loss or weight maintenance. Remember, every little bit of movement adds up, so don’t underestimate the power of small changes in your daily routine.

5) Get enough sleep to boost your calorie burn

Many people underestimate the importance of getting enough sleep when it comes to weight loss and burning calories. When you don’t get enough sleep, your body produces more of the hormone cortisol, which can lead to increased appetite and decreased metabolism. In fact, studies have shown that people who don’t get enough sleep may burn up to 20% fewer calories throughout the day.

So how many calories should I burn a day? It really depends on your age, gender, weight, and activity level. But regardless of your individual calorie needs, getting enough sleep is crucial for boosting your metabolism and burning more calories.

Experts recommend getting at least 7-8 hours of sleep each night to support weight loss and overall health. If you’re struggling to get enough sleep, try establishing a consistent sleep routine, avoiding caffeine and electronics before bedtime, and creating a relaxing sleep environment. By prioritizing sleep, you can improve your body’s ability to burn calories and reach your weight loss goals more effectively.


If you’re wondering ‘How many calories should I burn a day to lose weight?’ increasing your NEAT, incorporating HIIT and strength training, taking regular breaks to move, and getting enough sleep are all simple ways to boost your daily calorie burn. By implementing these lifestyle changes, you can burn more calories throughout the day and reach your weight loss goals more effectively. So start making these small changes today and watch as your calorie burn and weight loss progress soar!