Burn More Calories

Burn Calories blog

How to Burn More Calories throughout the day 

You may not realise this, but there is a way for you to increase the total amount of calories you burn throughout the day. Your BMR, or basal metabolic rate is a complex way of saying the amount of calories needed to keep your body functioning at rest.  

Your BMR supports the most basic (basal) life functions such as breathing, sleeping, digesting food, circulating blood, and producing new cells. Knowing this number is important if you wish to establish a weight loss or weight gain goal (find our your BMR here).

Your BMR is responsible for over 70% of your total calories burned every day. Similar to the engine of a car, think of your BMR as your body’s engine. The larger the engine, the more fuel (calories) it requires just to keep the engine turned on and running. 

So if your goal is fat loss, it’s paramount that you optimize your body’s metabolic engine and raise your BMR as much as possible. There are two main ways to elevate your BMR: 

Lift Weights

Lift weights


Muscle is metabolically expensive and requires high amounts of energy (in the form of food or body fat) for your body to maintain. This is precisely why building muscle is key for fat loss – the more muscle mass you have, the higher your BMR, and the more calories you burn all day long while doing nothing.  

One study found that 10 pounds of muscle burnt 50 calories during the day at rest, whereas 10 pounds of fat only burnt 20. This might not sound like a lot, but when you expand that amount across the whole body and not just 10 pounds, the cumulative amount of calories burnt could be a significantly higher! 

Consume more PROTEIN 


Without adequate protein intake, it’s impossible to build or maintain muscle. When you are looking to lose or gain weight, the focus should always be to either build or at least maintain muscle. Another reason we advocate eating more protein is that protein has the highest Thermic effect of Food (TEF).That means your body uses more energy and burns more calories breaking down and digesting protein compared to carbs and fats. 

This article was taken from T Nation

Consume Protein

Introducing South Downs Leisure’s Weight OFF Club

Weightoff Club
The only way you can make long lasting sustainable weight loss is with the application of healthy daily habits, repeated over time, consistently and methodically. It’s not sexy, its sometimes boring but it works. There are no quick fixes when it comes to your health. Whether its reducing your alcohol consumption, quitting smoking or starting a new diet and training plan, these commitments require time, dedication and tenacity. With that in mind, what is the one thing that could make or break your new years health resolutions? In our opinion it’s accountability.  
Accountability is simple; it’s the ownership of responsibility, taking ownership of a goal, task or outcome of actions. Often its having someone operate as that function for you, that can seriously improve your adherence if you find going it alone challenging.  

The Club…. 

A weekly meeting designed to help guide, educate and aid your weight loss goals. Starting this January, this ongoing programme will aim to tackle key barriers and behaviours that can often derail long erm sustainable weight loss. 
Our level 4 qualified coaches will address the following:  
  • Individual food habits and areas of concern  
  • How to set longterm goals then break them down into ‘bite sized’ achievable wins.
  • Weekly education around topics such as nutrition & the menopause,  balanced diet, healthy eating, myths & marketing ploys uncovered (i.e. low carb, low fat, slimming products), emotional eating, food labelling, motivation, eating out, alcohol, healthy snacks & benefit of exercise.
  • Feedback and evaluation on progress 

Where, when and how to join… 

• 1 hour sessions per week run at Worthing Leisure Centre (Wednesday 11:30 – 12:30) & Lancing Manor Leisure Centre (Tuesday 11:30 – 12:30) as part of FIT4 membership (available for non-members with the additional cost) with classes to be included! 


All inclusive fitness membership for the whole family.

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