What you can do to increase the amount of calories you burn
The more muscle that you have, the more calories your body will burn per day. Muscle is what is called ‘metabolically active’, meaning that it burns more calories than other body tissues, even when resting.
Any exercise which builds muscle helps your body to burn more calories by increasing your BMR. Using hand weights and weight machines at the gym or doing push-ups builds muscle. Strength training exercise such as yoga, pilates, or using resistance bands all also build muscle mass and help you to burn calories faster.
Take every opportunity you can to move more, whether it’s getting up from your desk at work and stretching or jogging on the spot, to tapping your feet, swinging your legs, walking to the corner shop, dancing around in the kitchen to the radio, using the stairs instead of the lift, clenching and releasing your muscles while you’re waiting at the bus stop...making a conscious effort to move more every day will help you to burn calories faster.
Aerobic exercise (where you raise your heart rate with high-intensity exercise) also helps to burn more calories. Even better, if you regularly undertake aerobic exercise, your body will keep burning extra calories for a number of hours afterwards, even at rest.
Half-hour bursts, three to four times a week, of aerobic exercise such as swimming, cycling, vigorous walking or classes such as spinning or step aerobics will keep your body burning calories as well as improving your overall health.