GYM-DODGERS, rejoice – ditching the dumbbells and diving into a bubble bath could help you shed pounds.
A long soak can shift as many calories as conventional exercise, according to a new study.
Boffins found that those who took a dip in 40°C (104°F) bath water for an hour burned around 140 calories – the same as taking a 30-minute walk or enjoying a 20-minute swim.
But it’s not just kicking back in the tub with a book that could help you get trim.
That all-important calorie burn can be clocked up simply by laughing, watching a scary film or even having a snog.
Here are seven low-effort activities that could help you burn fat fast.
Scare yourself silly
Calories burned: up to 184 per film
Watching a horror movie can increase your heart rate and, in turn, burn calories – depending on how terrifying it is, a Westminster University study found.
So skip the rom-coms and go for the most frightening flick you can handle.
Jack Nicholson’s horror The Shining came out top in the study, with an 184-calorie burn, followed by the shark-attack classic Jaws at 161 calories.
That’s as much as a 30-minute walk and you won’t move a muscle, other than to jump out of your skin.
Hit the snooze button
Calories burned: 40 per hour
That’s right, an hour-long snooze could see you lose 40 calories.
If you’re lucky enough to bag a solid night’s kip, you’ll not only wake up feeling restored and energised, but you’ll have burned around 300 calories overnight – from the comfort of your beloved bed.
Sleep recharges your metabolism, too, so you’ll rise with a calorie-burning boost.
Skipping adequate sleep can increase cortisol in your body, the hormone that makes you hold onto fat, the European Journal of Clinical Nutrition found.
So catch those ZZZs and your jeans could feel a lot less snug.
Spice up your life
Calories burned: 50 per day
Butter chicken and garlic naan from your local takeaway will pile on the pounds, but adding heat to your meals can work wonders in helping fight flab.
Spicy foods can boost metabolism by increasing your heart rate and producing heat in the body, say nutritionists.
This is down to a chemical compound called capsaicin, a chilli pepper extract found in jalapeno, cayenne and habanero peppers.
Researchers found that adding a hit of heat to our diets can help our bodies burn an extra 50 calories a day.
Over a year, that could bring significant weight loss, so it’s well worth spicing up your life or at least your lunch.
Be a cool sipper
Calories burned: up to 25 per 250ml (8oz) glass
If you’re still on fire from that spicy, calorie-burning curry, then grab a glass of ice-cold water.
Not only will it cool you down, it will help shift another round of calories.
Experts say our bodies work hard to warm us up after we consume cold drinks, so sipping a litre of icy water could help burn up to 100 calories – without even breaking a sweat.
As well as helping keep you trim, you’ll also be smashing your hydration goals.
Water win-win situation.
The 5 best exercises to lose weight
By Lucy Gornall, personal trainer and health journalist
EXERCISE can be intimidating and hard to devote yourself to, particularly at this time of year, when the rain is as relentless as your craving for carbs.
So how do you find the right workout for you?
As a PT and fitness journalist, I’ve tried everything.
I’ve taken part in endless fitness competitions, marathons and I maintain a regime of runs, strength training and Pilates.
Fitness is so entrenched in my life, I stick to it even at Christmas!
The key is finding an activity you love that can become a habit.
My top five forms of exercise, especially if you’re trying to lose weight, are:
- Walking
- Running
- Pilates
- High-intensity interval training (HIIT)
- Strength training
Have a laugh
Calories burned: up to 40 per 15 minutes
A good belly laugh not only boosts your mood, but it could also make your belly smaller.
The extra movement and increased heart rate that comes with having a chuckle could lead to weight loss of around 4lbs every year, the International Journal of Obesity found.
And that’s just from having a daily giggle, which burns around 10 to 20 calories in just 10 minutes.
Not only that, but you’ll also reduce muscle tension, boost the amount of oxygen in your blood and produce happy endorphins to boot.
Laughter really is the best medicine, so pop your favourite comedy on, pronto.
Go for a soak
Calories burned: up to 140 per hour
Brilliant news for bath lovers: that long, indulgent soak will not only leave you well-rested and squeaky clean, but it’ll also burn a whopping 140 calories.
That’s equivalent to a 15-minute jog or bike ride.
An hour in a hot bath (40°C or 104°F) prompts the body to work harder to regulate its temperature, a Loughborough University study found.
So take your time and treat yourself to regular hot water top-ups for maximum calorie burn.
If you’re more of a shower fan, you can expect to shed a cool 300 calories with a 15-minute blast of cool water.
It’ll send your metabolism soaring as your body works hard to warm up.
Pucker up
Calories burned: up to 5 per minute
In the mood for a smooch? Good news – a gentle five-minute kissing session can burn off 15 calories.
But cranking things up to “heavy petting” mode could really help shift those extra pounds.
With that increase in heat between you and your partner, heart and metabolic rates will soar, seeing you shed a whopping 150 calories from 30 minutes of making out.
As many as 24 facial muscles engage when we kiss passionately, the American Journal of Medicine found.
And, as we all know, kissing is a mental health booster that’s fun and best of all completely free.
How cutting out sugar can help you lose weight
It might sound obvious, but cutting out sugar can help you lose weight – and this is why
- Reduced alorie intake: Sugar is calorie-dense but not nutrient-dense, meaning it provides a lot of calories without making you feel full. By cutting out sugar, you naturally reduce your overall caloric intake, which can create a calorie deficit and lead to weight loss.
- Lower Insulin Levels: Consuming sugar, especially in large amounts, causes spikes in blood sugar levels, leading to increased insulin production. Insulin is a hormone that promotes fat storage. By reducing sugar intake, you can help stabilize blood sugar and insulin levels, making it easier for your body to burn fat.
- Decreased Cravings: Sugar can be addictive and lead to cravings for more sugary foods. By cutting it out, you may find that your cravings for unhealthy, high-calorie foods decrease, making it easier to stick to a healthier diet.
- Improved Satiety: Foods high in sugar are often low in fiber and protein, which are essential for feeling full and satisfied. By replacing sugary foods with more nutrient-dense options like fruits, vegetables, lean proteins, and whole grains, you can increase your satiety and reduce overall calorie consumption.
- Better Nutrient Intake: When you cut out sugary foods, you often make room for more nutritious foods. This can improve your overall diet quality, providing your body with the vitamins and minerals it needs to function optimally, which can support weight loss efforts.
- Reduced Fat Storage: High sugar intake, particularly from fructose, can lead to increased fat production in the liver, contributing to weight gain and obesity. Cutting out sugar helps to reduce this effect.
- Enhanced Metabolism: Reducing sugar can improve metabolic health, including better insulin sensitivity and lower risk of metabolic syndrome, which can facilitate weight loss.
By cutting out sugar and replacing it with healthier options, you can create a more balanced and sustainable diet that supports weight loss and overall well-being.
