Posted November 28, 2012 by jeellison in WeightLoss

Just keep moving.

keep moving to burn extra calories
keep moving to burn extra calories

Fancy burning lots of extra calories without actually  training?  Then just keep moving.  You can make weight loss quicker and easier by increasing your metabolic rate and by simply ‘moving’ you can achieve this.

Your Metabolic Rate is the rate at which the body burns up calories.  A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight.  A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week.

So lets get moving

The average person burns around 30% of calories with their normal daily activity.  People with no or irregular physical activity, only use around 15%.  So, by being simply aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn.

The trick is to try and keep the ‘keep moving’ message in mind.  Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning calories:

  • Tap your feet
  • Swing your legs
  • Drum your fingers
  • Stand up and stretch
  • Move your head from side to side
  • Constantly change positions
  • Wriggle and fidget
  • Pace up and down
  • Park in the furthest corner of the car park
  • Stand up when you’re on the phone
  • Clench and release your muscles

You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them!


James is a NASM personal trainer living in Derby who loves to use his martial arts experience to help people to get fit, strong and achieve their goals. Based in the Midlands James started boxing as a child, moved on to Thai boxing during his teens and now in his (early) 30's loves to mix it all up with MMA. His ambition is to build his own cob house in the mountains where he can train, climb and generally just mess about.