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6 effortless ways to burn 500 extra calories right now

They don't all require a trip to the gym.

Couple walking their dog
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We all have our routines, and for some, that doesn’t include an hour or two on the treadmill each day. And that’s OK. A few simple switches and extra steps can help you shed unwanted weight at home, at the office, in the gym and even while you're running errands.

The old rule of thumb: to lose one pound of fat, you must burn about 3,500 calories. That’s 500 calories eachShow More

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Opt for a morning workout

After a long, exhausting day, squeezing in a workout can be tough. Instead, sneak in some exercise in the morning. With fewer hours to convince yourself not to, you’ll be more inclined to hit the gym.

As a general rule, adults should aim for at least 150 minutes of moderate-intensity physicalShow More

Woman washing dishes
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Move more at home

We could be adding movement to everyday activities, like brushing our teeth and cooking, so why aren’t we? Instead of waiting around for the microwave to ding or the washing machine to stop, get moving! This can be a simple as pacing the floor, getting in a few jumping jacks or practicing your bestShow More

Couple putting groceries in back of car
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Make the extra trip

Instead of struggling to make one trip with armloads of groceries, or asking a family member for help, turn the task into a two or three-trip job. Apply the same rule after picking up your dry cleaning or gardening supplies—like soil or mulch—and after a big shopping spree!

In addition to sparingShow More

Couple riding stationary bikes together
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Push yourself

Why stop at just 30 minutes? Barring extreme fatigue or injury, pushing yourself to run a little further, pedal a little harder or walk a little faster shouldn't hurt. In fact, it could help offset your calorie count.

A 155-pound individual, running on pace for a 10-minute mile, burns 560 caloriesShow More

Man walking dog
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Don’t sit so much

Many of us spend hours sitting each day, at a desk, in the car or in front of the television. In addition to increasing your risk for obesity, hypertension and high cholesterol, sitting burns fewer calories than other tasks. A 170-pound person burns about 140 calories during each hour spent sitting.Show More

Office employees walking together
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Take the Longest Route

Taking the longest route might seem counterintuitive, unless you’re on a mission to burn more calories.

The coveted 10,000 steps, a concept developed in Japan in the 1960s and promoted in recent years by the creators of wearable fitness devices, might have some validity. Challenge yourself to takeShow More

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