10 How-to Tips to Lose Weight with Intermittent Moving

10 How-to Tips to Lose Weight with Intermittent Moving

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Plan to succeed, losing weight and losing waistline using intermittent moving to move more, move often. Here are how-to tips:

1. Quit being so efficient. Add steps to your day. Stay at home mom Holly lost 4 1/2 pounds her first month by taking extra steps, including walking down every aisle of the grocery store and making multiple trips when doing laundry. 
2. Take the stairs. Make it a habit; make it a weight loss goal. Bride-to-be Holly joined a lunch-time stair climbing group at her office and then did more. She lost 13 pounds to meet her wedding day goal while expending 481.8 calories a week climbing stairs.
3. Take breaks from sitting. A 5 minute break every half hour throughout the work day results in 132 calories expended. Keep it up at home in the evening to use more calories. 
4. Time your efforts. Set the timer on your phone to remind you to take breaks. Place the phone on the other side of the room so you have to get up to turn off the timer. Walk around from there.
5. Rock on! Rocking in a rocking chair expends twice the calories as quiet sitting. (150 per hour versus 80 per hour)
6. Sit actively. Don’t just sit there—do something. Any kind of fidgeting (foot tapping, leg swinging, hand movement) expends more calories.
7. Don’t sit through television commercials—get up and walk. You’ll expend twice the calories and take 2,000 steps during the 16 to 24 minutes of television commercials in one hour. 
8. Get up and move when you’re talking on the phone or checking social media. Think about it: hours a day on the phone translates into hours a day of lost opportunity to move and expend twice the calories of sitting. 
9. Use a standing desk. Researchers say it’s a chance to burn 350 extra calories a day at work. One writer lost 15 pounds in 6 months using one.
10. Use a sit-stand desk at work. Artist William lost 23 pounds when he placed his easel on a sit-stand device. He now stands to paint some of the time and sits some of the time.

For more ideas about incorporating more moving and less sitting into your life, see Intermittent Moving, How I lost my pants and mastered weight control, Move More • Sit Less • Master Your Weight. https://amzn.to/33AdwA8