1  

  2  

     Welcome to “30 Ways to Burn 300 Calories” Ebook. In this book, I will go over 30 different ways you can burn up to 300 calories a day. A little bit about me: I am a certified personal trainer specializing in helping women reach their fitness goals. Women and men have different fitness goals, and fitness programs need to be tailored to fit a woman’s physic.    When it comes to reaching your fitness goals, it is important to consider a few things: Height, weight, sex and percentage of body fat. Women naturally have more body fat. Being at the ideal BMI (body mass index) is a good start, but it doesn’t take in account percentage of body fat.    The chart below is from the American Council on Exercise (ACE), and is one of the most commonly used charts on body fat percentage.        

       It is important to take in account body fat percentage when you are trying to get in shape or maintain your fitness ideal. The goal is to lose fat and keep lean muscles. One pound of fat is 3500 calories. Burning calories is an essential part of losing weight and being in shape. As long as you burn more calories than you

  3  

consume, you will lose weight. It’s as easy as that. The hard part is trying to find balance our work life and personal life with our fitness goals.    In this report, I’m going to share with you 30 ways to burn an extra 300 calories each day, just by making small adjustments to your daily activities. Getting in shape isn’t about making huge changes to your daily life; it’s about making a series of smaller changes.        1. Sit Up Straight When you sit up straight, you engage your core, strengthening your abdominal and back muscles. You will also look taller and leaner as well.       2. Always Carry A Snack With You. Having a healthy snack keeps you from being famished. If you are really hungry, will power goes out the window, making it harder to eat clean and healthy. Try keeping a piece of fruit or raw nuts with you. I like to keep some healthy trail mix and nuts in my car for when I am hungry and need some nourishment. Eating frequently keeps your metabolism up as well.      3. Eat Breakfast Studies show making breakfast a daily habit can help you lose weight - and keep it off.    Eating breakfast kick starts your metabolism and it triggers your body to start burning fat. "People skip breakfast thinking they're cutting calories, but by mid-morning and lunch, that person is starved," says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. "Breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure." Read more at about the benefits of breakfast here.

  4  

4. Relax Relaxing feels so good, but it’s also good for your waistline. When you are stressed, your body releases cortisol, which causes more calories to be stored as fat, especially in your abdomen. Research also shows chronic stress is tied to an increase in appetite. Finding an effective way to reduce stress not only makes you happier, but it also makes your waistline smaller too.        5. Fill Up On FIGI Foods FIGI Foods are high fiber, low glycemic index foods which are essential to sustainable weight loss. They create the XBURN Effect, increasing your metabolism. Because FIGI Foods take more time to digest than other foods, it forces your body to work harder, increasing your metabolism in the process. It also keeps you feeling fuller longer and reduces the urge to snack. They are also full of nutrition as well. Some examples include spinach, broccoli, asparagus, and cauliflower. Watch the XBurn Video to learn more about it. 6. Avoid Eating Lunch At Your Desk When you eat at your desk, you are probably doing other things, like checking emails or reading. These distract you from truly enjoying and tasting your food. Most people end up eating more or feel unsatisfied when they multi-task while eating. If you have to eat at your desk, focus on the activity of eating and avoid doing other things during your meal.        7. Get More Sleep Getting fewer than four hours of sleep over an extended period of time slows the metabolism. There have been several researches showing how lack of sleep triggers and increases production of Ghrelin, the hunger hormone. Most experts recommend aiming for between seven and nine. To find out what your body needs, go to bed one weekend and don’t set the alarm. Wake up

  5  

naturally. The hours you slept is how many hours you need to sleep each day.    8. Don't Eat Late At Night Eat your last meal 3-4 hours before bedtime. This gives your body plenty of time to digest it. When you eat late at night, it can interrupt sleep, and may cause you to skip breakfast, which is bad for your metabolism. If you are really hungry, eat a light meal of light protein, such as an egg or grilled fish, with steam greens or salad (no creamy dressing). Avoid eating carbs late at night or heavy proteins because they are hard to digest.        9. Watch Less Television Research shows adults who reduced their television viewing time by half, burned an extra 119 calories per day without altering what they ate. When you watch TV, you are sedentary. The laws of Physics state “Bodies in motion stay in motion.” This applies to people as well.        10. Cook Your Own Food When you cook your own food, you have complete control over what goes into it. It is usually healthier, and the process of preparing a meal, cooking and standing on your feet burns up to 75 calories for a meal that takes 30 minute to make. It is also cheaper, so your wallet will thank you. Instead of spending money to buy prepared food, use it to buy organic whole foods instead. Your food will be more nutritious and tastier!        11. Walk And Talk When you are talking on the phone, take a walk. Don't sit still when you take a phone call. At work, wear a headset and move around in your office space or cubical.      

  6  

 12. Drink More Water Drinking the right amount of water can easily save you 300 calories. Water boosts metabolism, so your body burns calories continuously. Most of us have trouble knowing the difference between being thirsty and hunger. Often times, we mistaken thirst for hunger. Instead, drink a cup of water when you think you’re hungry and see if the “hunger” goes away. When you are dehydrated, your metabolism also decreases. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. You should drink half your body weight in oz. This is usually around 8-10 cups a day.        13. Do Things By Hand Chores aren’t fun, but they burn calories. Wash your own dishes, vacuum the house, or cook dinner. The average 150 pound person will burn up to156 calories per hour washing dishes, 378 calories per hour while scrubbing floors, 342 calories per hour raking leaves, 306 per hour washing the car, and 150 calories per hour while cooking. Makes you want to go wash the car right now, doesn’t it? ☺ 14. Drink Coffee Studies have found caffeine to increases metabolism up to 13%. Caffeine also stimulates the nervous system, causing it to send signals to the fat cells to break down body fat. It can improve physical performance by 12%, on average, so go ahead and drink a cup of coffee before your workout. Coffee also has essential nutrients including Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin. Don’t turn your coffee into a dessert by adding caramel, or chocolate or vanilla syrup. If you can’t drink it black, add some fat free milk or almond milk and some stevia for sweetness. You can also add dash of cinnamon, which may help reduce your risk for type 2 diabetes and heart disease. Just make sure you limit your caffeine in the afternoon so it doesn’t affect your sleep.

  7  

15. Drink Tea Tea, like coffee, has caffeine, which increases your metabolism and boost physical performance. It has less caffeine the coffee though. Many research also suggest tea may aid in fat loss, improved eye health, reduce the risk of diabetes and heart disease. In the evening, you can drink herbal teas, which are naturally caffeine free. An herbal tea you may be familiar with, chamomile, has many holistic uses including soothing the stomach, reducing anxiety and stress, helps with insomnia and mouth ulcers.      16. Eat 4-5 Small Meals Smaller meals are easier for the body to digest and helps increases your metabolism.        17. Fidget You can burn up to 350 more calories a day than someone who remains stationary, according to a study at the Mayo Clinic. Feel free to tap your feet, pace, or move restlessly in your seat. 18. Eat Salmon Salmon is an excellent source of protein and omega 3 fatty acids. Researchers found people who ate salmon lost significantly more weight than people who ate beef, even though the calories consumed were equal. Additionally, studies suggest eating salmon may also provide joint support, insulin effectiveness and control inflammation in the digestive tract.   19. Bring Flats In Your Gag Have a pair of flats in your bag so you can change into it. Wearing flats allow you to walk faster, therefore burning more calories. Change into them when you take a walk break at work.

  8  

20. Don’t Peel Your Fruits And Vegetables The peel of the fruit and vegetables are often also the most nutritious part. Plus you will also get more fiber, which will keep you full longer. 21. Eat Almonds Almonds have healthy fats, dietary fiber, protein and lot of essential nutrients. 20 almonds also have 31 fewer calories than the same number of cashews. Just make sure you stick with raw almonds and only eat a small handful.    22. Make It Spicy Spicy foods can help temporarily increase metabolism. Try adding a dash of red pepper flakes to your meal. The key with making it spicy is to do it in moderation.      23. Switch To Coconut Oil. People who replace oils and fats like animal fats and sunflower oil with those containing medium-chain fatty acids, such as coconut oil, lose more body fat. Look for unrefined, cold-pressed, expeller-pressed or centrifuged coconut oil. Do not buy refined or hydrogenated coconut oil. Coconut oil can be used on your face and body as a natural body butter. Put it on after a shower after lightly drying your body and your skin will be baby soft. If your pet has dry flaky coat, you can feed the dog or cat a bit of coconut oil and it will help make their coat soft and shiny. You can also put a bit of coconut oil after giving your dog a bath, after lightly towel drying him and it will act as a natural conditioner as well.    24. Take Short Walk Breaks

  9  

Take a 5 minute walk break every hour. This will burn up to 240 calories in an 8 hour day, plus gives you a mental break. Taking short breaks also helps you focus better, think more clearly, and keeps your energy up. 25. Have Fun Between The Sheets Most couples burn an average of 300 calories an hour while they're having sex. Rekindle the spark while burning calories. 26. Dance It Out Start the morning with a dance session to your favorite song. You will burn about 31 calories in the 5 minutes jam session and start the day off in a great mood! 27. Eat With No Distractions When you are having a meal, do not multi-task, like read or watch TV. Taking time to properly savor a meal allows you to feel more satisfied and truly taste your food. Sharing a meal with friends is encouraged. ☺ 28. Park Further Away If you make it a habit to park further away in the parking lot, you will be able to get some quick exercise in and also prevent people from dinging your car door. Double win! 29. Take The Stairs Instead of taking the elevator, take the stairs. Going up stairs is a great way to tighten and tone your legs and glutes. If you were to walk up one flight of stairs 3 times a day, you would burn 15 calories and tone your legs at the same time.

  10  

30. Chew Your Food  Chewing your food helps you truly taste the food, causes you to eat slower, and also helping you feel fuller. It take your brain about 20 minutes before it is able to register from your stomach that you are full. Secondly, it uses bits of energy, so you’re burning as you eat. Try to aim to chew 20 times and set your fork down in between bites. 30. Stand Up While You Work Standing up while you work will burn an average of 50% more calories than if you were sitting. You don’t need any fancy equipment. If you have a box or anything you can put on the desk and move your computer on it, it will work. ❤ Burning calories is always more fun with friends. Tell your friends about your fitness goals and invite them to join you. Be positive and encourage fitness-based activities, like taking a walk in the park instead of hanging out over drinks. Get them excited about your goals and take the fitness journey together. Also, join an online fitness community, like the Healthy Living Junkie and get inspired through social media.

• Youtube http://bit.ly/1fTAhiy • FB http://on.fb.me/1n4uaw8 • Pinterest http://bit.ly/1sB8ThK • Instagram http://bit.ly/1nNd1ub • Twitter http://bit.ly/1lQyyS8 • Google + http://bit.ly/1hhEtN6 • Tumbler http://bit.ly/1lWKOyO

  11  

As you reach your fitness and weight loss goals, remember that being in shape and being fit is a lifestyle change. It is a commitment to take better care of your self, your body, and your mind. Staying positive and believing you can do it is the most important part of being in shape. There will be days when you are not motivated to workout. There will be days when you indulge on junk food. The important part is to recognize you are human, and to move on from it. If you have a cheat meal, it doesn’t have to turn into a cheat day. Being fit and staying healthy is a journey, and you don’t have to do it alone. Join our fitness community and let’s go down this fitness journey together.

“Fitness  Is  A  Marathon,  Not  A  Sprint.  And  I  Am  Here  With  You  Every  Step  Of  The  Way.”  

~Annie  ❤   If you are trying to reach your fitness goals and need a little help, I developed a program called Boost Your Metabolism, which uses the Principals of XBurn to increase your metabolism. Keeping your metabolism up is key to stay at a healthy weight. As we get older, our metabolism naturally slow down. Starting at about age 25, your metabolism will declines between 5% and 10% per decade. You will experience a 20% to 40% decrease of your metabolism during the course of your life. So if you are eating like you did in high school when you are in your 20’s -30’s, you will notice your waistline increasing. I developed the Boost Your Metabolism Program and I was the first person to be successful on the program. After spending hundred of hours researching, I discovered research that used the principles of XBurn to increase the metabolism naturally, without using pills or drinking shakes or working out for hours at a time. It was something normal people, like myself, could do,

  12  

and it was sustainable for the long run. It did require me to make some changes, but these changes were better for me in the long run. I feel amazing with more energy to do what I want to do. I wanted to spend more time helping others reach their fitness goals, so I quit my job and became a certified personal trainer and nutrition coach. I’d love to coach you and help you on your fitness journey as well. If you want to try using XBurn to increase your metabolism, check out my short video. I’ll go over how XBurn works and how you can start using it immediately to increase your metabolism. ❤