30 Ways to Burn 300 Calories

30 Ways to Burn 300 Calories

Summer is around the corner and it is time for bikini season.  It’s time to shed the winter fat and get back in to swimsuits, bikinis, and tank tops.  If you are wanting to lose weight fast without making a lot of dramatic changes, I’ve got the perfect easy weightloss tips and tricks for you.  Here is 30 ways to burn 300 calories, without having to diet, exercise, or make any extreme changes to your lifestyle.

 

Remember:    One pound of fat is 3500 calories.

The goal is to lose fat and keep lean muscles.

 

Burning calories is an essential part of losing weight and being in shape. As long as you burn more calories than you consume, you will lose weight.  It’s as easy as that.  Getting in shape isn’t about making huge changes to your daily life; it’s about making a series of smaller changes.

 

30 Ways to Burn 300 Calories

 

1. Sit Up Straight 

When you sit up straight, you engage your core, strengthening your abdominal and back muscles. You will also look taller and leaner as well.

2. Eat Breakfast

Studies show making breakfast a daily habit can help you lose weight – and keep it off. Eating breakfast kick starts your metabolism and it triggers your body to start burning fat. “People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved,” says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. “Breakfast skippers replace calories during the day with mindless nibbling, binge-ing at lunch and dinner. They set themselves up for failure.” Read more at about the benefits of breakfast here.

3. Don’t Peel Your Fruits And Vegetables

The peel of the fruit and vegetables are often also the most nutritious part. Plus you will also get more fiber, which will keep you full longer.

4. Chew Your Food

Chewing your food helps you truly taste the food, causes you to eat slower, and also helping you feel fuller. It take your brain about 20 minutes before it is able to register from your stomach that you are full. Secondly, it uses bits of energy, so you’re burning as you eat. Try to aim to chew 20 times and set your fork down in between bites.

 

burn calories fast

5. Drink More Water

Drinking the right amount of water can easily save you 300 calories. Water boosts metabolism, so your body burns calories continuously. Most of us have trouble knowing the difference between being thirsty and hunger. Often times, we mistaken thirst for hunger. Instead, drink a cup of water when you think you’re hungry and see if the “hunger” goes away. When you are dehydrated, your metabolism also decreases. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. You should drink half your body weight in oz. This is usually around 8-10 cups a day.

6. Get More Sleep

Getting fewer than four hours of sleep over an extended period of time slows the metabolism. There have been several researches showing how lack of sleep triggers and increases production of Ghrelin, the hunger hormone. Most experts recommend aiming for between seven and nine. To find out what your body needs, go to bed one weekend and don’t set the alarm. Wake up naturally. The hours you slept is how many hours you need to sleep each day.

7. Eat 4-5 Small Meals

Smaller meals are easier for the body to digest and helps increases your metabolism.

8. Relax

Relaxing feels so good, but it’s also good for your waistline. When you are stressed, your body releases cortisol, which causes more calories to be stored as fat, especially in your abdomen. Research also shows chronic stress is tied to an increase in appetite. Finding an effective way to reduce stress not only makes you happier, but it also makes your waistline smaller too.

 

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Total Body Workout For Women – 6 Minutes

Total Body Workout For Women – 6 Minutes

Want to tighten and tone your entire body under 6 minutes?  Try my new fat burning workout!  This short total body workout for women will build lean muscles while keeping your heart rate up so you will burn fat, burn calories and increase metabolism.  If you are trying to lose weight or if you are trying to get ready for the bikini season, this is a great workout you can do at home.  Tighten and tone your legs, arms and back.  All you need is a set of weights.  ♡♡♡

 

Total Body Workout for Women

3 Exercises – 30 Seconds on / 10 Seconds off

Lunge & Curl
Bent Over Rows
Kettle Ball Swings

 

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Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

P.S.  If you are trying to lose weight, do not diet. Find out why 98% of all women fail at dieting and weight loss and what you should do instead.  http://healthylivingjunkie.com/figi-foods

 

Benefits of Lean Muscle

Benefits of Lean Muscle

I am always taking about building lean muscles in my workout videos, but today, I want to share with you the benefits of lean muscles.  The reason why you want to have lean muscles is to increase your metabolism.  Muscles consume more calories than fat. One pound of muscle burns about up to 6.5 calories per hour. Muscles burn 5.5 times more calories than fat tissues, which burn about 1.2 calories per pound per hour. If you work out, a pound of muscle can consume up to 10 calories per hour!

 

muscle-is-good

 

In fact, if you were to convert 5 pounds of fat to 5 pounds of muscles, you would burn 230 calories doing absolutely nothing at all.  Muscles need calories, which is a form of energy, in order to sustain it.  Therefore, the more lean muscles you have, the faster your metabolism becomes.  The problem is, most people turn to dieting when they are trying to get in shape. Dieting actually causes you to lose lean muscles, which slows down your metabolism. Find out what you need to do instead of dieting in this , short video.

 

Muscles Burn Calories

Muscles Burn Calories

 

In addition to increasing your metabolism, lean muscles also add shape and firmness to your body.  Lean muscles also helps minimize cellulite and dimples on your legs and thighs by decreasing overall fat and firming up the muscles.  Want a butt that makes Jennifer Lopez jealous?  You can reshape your body simply by adding lean muscles where you desire it.  It doesn’t matter what age you are or if you have ever worked out before.  Your body is an incredible machine that is resilient and you will see results from working out in as little as a few days!

 

Squat

Squat

 

One of my favorite tricks before going out on a date or to an event is to do a mini workout before I leave.  If I am wearing a short dress, I will do some squats to get a “pump” to my legs, giving them more shape and definition while firming them up.  If I am wearing a sleeveless shirt, I will do a quick set of pushups and dips to tighten up my arms and upper body.   It is a simple trick that will give you an instant boost of confidence!

 Let’s stay connected!

Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

P.S.   If you are looking to get in shape quickly & be healthier at the same time,   check out my beginner’s guide to weight loss video. I’ll go over step by step what you need to do so you can reach your weight loss goals. ❤
“Remember, being fit and healthy is a marathon, not a sprint.  And I am here with you every step of the way.”

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Fun Way To Burn Calories

Fun Way To Burn Calories

Hi Healthy Living Junkies! Here is a fun way to burn off calories – Dance in the Car!
FACT: YOU CAN LOSE WEIGHT BY DANCING IN THE CAR. Yes, you may look ridiculous, but you are burning calories. In fact, research shows over 50% of calories used each day is from activities like walking, washing dishes, shopping, or twitching your feet. So go on and dance in the car! Why not? =)
 


Burn calories faster by dancing in the car or doing other NEAT Stuff: Non Exercise Activity Themogenisis. Lose weight faster, all while having fun!  Want to get in shape even faster?  Check out this educational weight loss video on how to lose 24 pounds by next month.  In addition to losing weight and getting in shape, you will also be healthier!
 

Let’s stay connected!

 

Make it a Healthy Day,

 

Annie Chang

Healthy Living Junkie

Nutrition, Healthy Living Tips, Weight Loss Tips and Free Workouts

 

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Fun Exercise Ideas:  Paddle in the City

Fun Exercise Ideas: Paddle in the City

Hi Healthy Living Junkies!  Want some fun exercise ideas, all while having fun in the great outdoors? Try Paddle in the City:  Urban Paddling, a fun outdoor activity which is essentially kayaking or canoeing in the city. Whether your goal is to train for a white water kayaking adventure, brave the open sea, or simply to have fun working out and changing your fitness routine, all while getting your heart rate up, paddling is for you.

 

fun new way to exercise

Canoe in city

 

It is a great aerobic exercise, all while strengthening your core including, back and stomach, in addition to create tone in your arms.   Urban paddling is great for getting your upper body in shape for tank top and swimsuit season.  It is also a great way to enjoy way to see the city from another perspective. It is a perfect way to enjoy a beautiful afternoon with friends, family, or by yourself.

 

tone-arms

Tone upper body by Paddling

 

If you don’t live by any bodies of water but want to try paddling, try doing it next time you are on vacation.  Check out the following cities, ranked by National Geographic as the best cities to kayak or canoe.

BEST CITY TO KAYAK

1.  Chattanooga, Tennessee

2.  Ann Arbor, Michigan

3.  Pittsburgh, Pennsylvania

4.  Chicago, Illinois

5.  Boston, Massachusetts

6.  Austin, Texas

 

Canoe in the City

Canoe in the City

 

Whether you are looking to try a new competitive sport or just have fun, urban paddling is a great way to change up your workout and fitness routine and add some outdoor excitement to your regular routine.

 

What are your favorite fun exercise ideas?  Share with our community and leave comments below.  =)

 

Let’s stay connected!

Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

Free Workouts, Healthy Living, Nutrition and Weight Loss Tips

 

P.S.   If you are looking to get in shape quickly & be healthier at the same time,  check out my beginner’s guide to weight loss video. I’ll go over step by step what you need to do so you can reach your weight loss goals. Remember, abs are made in the kitchen, so I’ll also go over what you need to eat to lose weight. ❤

 

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Lose Weight By Sleeping

Lose Weight By Sleeping

Hi Healthy Living Junkies?  Do you stay up or feel tired all the time?  If you answer yes, you are hurting your weight loss progress.  Can staying up late making you fat?  Absolutely!  Can you actually LOSE WEIGHT BY SLEEPING?  Yes!  In this video, Annie talks about why it is important to get adequate sleep in order to lose fat. When the body is not getting enough rest, it is not able to optimize many essential functions, including metabolizing calories and fat quickly.

It is important to get plenty of beauty sleep so your body repair itself and increase your metabolism. Eating the right foods also helps to jump start metabolism. To learn what foods will jump start your body to repel fat, click here.

 

Let’s stay connected!

Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

 

“Fitness is a marathon, not a sprint.  And I am here with you every step of the way.”

 

#fitlife #fitness #workout #healthy #anniechang #healthylivingjunkie #instafit #weightloss #burnfat #gymlife #chickswholift #americanstyle #followme #fitnessmodel #fitspo #getfit #instahealth #fitnessaddict #bodybuilding #strong #training #tflers #fit #healthy #muscle #fitchicks #weightloss #igfit #cleaneats #eatclean #healthyliving #cleanmeals #weightloss #anniechang #smallmeal #healthymeals #cleaneats #food #foodie #girlswholift #fitgirls #fitgirl #fitnessgirl #sugar #carbs #fitnessgirl #yoga #namaste #texas #sleep