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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 womans 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 doesnt 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

consume, you will lose weight. Its 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, Im 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 isnt about making huge
changes to your daily life; its 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. Relax
Relaxing feels so good, but its 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 dont set the alarm. Wake up

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.

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
youre 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 arent 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, doesnt 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. Dont turn your coffee into a
dessert by adding caramel, or chocolate or vanilla syrup. If you
cant 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 doesnt affect your sleep.

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.

20. Dont 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, expellerpressed 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

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.

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 youre
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 dont 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

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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
doesnt have to turn into a cheat day. Being fit and staying
healthy is a journey, and you dont have to do it alone. Join our
fitness community and lets 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 20s -30s, 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,

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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.
Id 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. Ill go over how XBurn works and how
you can start using it immediately to increase your metabolism.

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