Obesity is currently the number one problem. Many people want to lose weight, or at least not gain a few extra pounds. There is just no will power. This is a very complex and long process, you need to radically change your diet. This article will not outline options for different diets or tips on how to lose weight. Here will be described ways how not to gain a couple more extra pounds. Nothing complicated, no food restrictions. Just doing household chores, that's kind of too exercise stress.
So let's start with cleaning. Surely every woman does this, but she doesn’t know how many calories it takes. All further given data are calculated for 30 minutes of work.
Cleaning
Dusting burns 80 calories. If a woman washes windows, she spends 280 calories. Wiping the floors, loses 130 calories. Vacuuming carpets - 205 calories. Sweeping floors - 108 calories. Cleans plumbing and spends 275 calories. Wipes a mirror or glass - 265 calories are spent. Washing tiles - 20 calories, but dishes - 50 calories. Changing linen on a double bed burns 35 calories. Just putting everything in its place - 115 calories. General cleaning burns 96 calories. Rearranging furniture - 223 calories. If you make repairs in the apartment, you will lose 150 calories.
ironing
When a woman irons while sitting, 40 calories are spent, and when she irons while standing, 70 calories are spent.
Cooking food
It takes a lot of time to cook food, as well as extra grams of fat. As many as 75 calories. Peel vegetables with a knife - 30 calories.
Wash
Let's move on to laundry. This type of activity consumes a lot of energy. When hand washing small items, you can lose up to 60 calories. Hand washing curtains, blankets and other similar items - 110 calories.
Ladder
If you live in a high-rise building and you don't have an elevator, that's just great. There is no better physical activity. Walking up the stairs takes away as much as 270 calories. If you run up the stairs, you will lose 600 calories. Walking down stairs is less - 131 calories.
Garden
Do you live in a private house and have your own garden? You are fabulously lucky. Since doing business in the garden, you can fine-tune your figure. For example, digging the beds takes 180 calories, planting seedlings 150, watering the beds 160, weeding 170 calories, fertilizing 200 calories. Tree pruning - 178 calories. Planting seedlings - 170 calories. Collect fruits and lose 180 calories. Cleaning leaves - 148.
Rest
winter sport
Winter will come soon and at this time it will be possible to go skiing, while spending 303 calories. Snow removal takes 220 calories. Skating can burn between 180 and 600 calories. This is a highly effective sport for weight loss.
Biking - 250 calories.
Swimming - 226.
Beach volleyball - 298 calories
Walking in the woods burns 62 calories, while picking berries and mushrooms burns 182 calories.
Dancing
At home, you can turn on music and dance a little. Slow dances take 230 calories, fast dances a lot more. Jump rope to a song and you'll burn 460 calories. Run in place and burn 359 calories.
Children
If you have a child, give him some of your time. Playing active games with children takes 190 calories, walking with a stroller - 75, bathing a child - 94 calories. Take a shower yourself - 50 calories. Just lie down and soak in the bath - 20 calories. Talk on the phone - 40 calories, play games Board games- 25 calories. Get dressed - 48, do makeup and hair - 62 calories.
Quite simple and everyday things, and how much excess energy is burned!
Do you know that the most intense training in a fitness club can be replaced with household chores that we don’t really like, which for some reason spend a large number of energy. So, for example, cleaning after repairs lasting about three hours burns more than 1000 kcal. Have we intrigued you? Then let's study together the calorie consumption when doing basic household chores in order to lose weight.
For reference: Europeans have increased significantly in volume since 1980 - average weight men and women, respectively, increased by 8 and 6 kilograms. And this is not so much a consequence of overeating, but of a sedentary lifestyle that we provide for ourselves. After all, instead of walking on foot, we drive a car, instead of manual work, we use household appliances everywhere.
If there is no time, energy or funds to visit sports hall and maintaining physical form, then we pull ourselves together and begin to do routine homework: if you wash the floors by hand in a few hours, you will lose 120 kcal, cleaning an apartment with a vacuum cleaner burns 250 kcal, washing windows - 612 kcal, rearranging furniture - 612 kcal.
It’s hard to believe, but cleaning apartments in Moscow, in addition to the main income, can improve your well-being and radically change your life. appearance: such training burns about 3500 kcal for two to three hours of continuous work, i.e. it is much more effective than a long-distance run.
How many calories can we lose at home
Studies of the female body have shown that manual labor in 15 minutes can burn:
- washing dishes - 10 kcal;
- dusting - 20 kcal;
- ironing clothes - 50 - 70 kcal;
- cooking - 75 kcal.
From all that has been said, we can draw several conclusions:
- keeping the house clean is our trump card in the fight against excess weight;
- having ideal forms you can invite a cleaning company for cleaning or entrust such a responsible task to your husband, and spend this time yourself in a cafe with your friends.
So to lose weight or not - decide for yourself!
Hate cleaning but love working out? Enough time for cleaning, but no time for training? So combine the useful with the useful - wash the floors and wash, while burning calories and pumping muscles.
House cleaning is great way burn calories, but as with training, the more effort you put in, the better the result will be. Therefore, immediately tune in to serious work. Wear comfortable clothes and sneakers to avoid injury.
In order for the training to be effective, we advise you to start with a warm-up. Perfect for her washing dishes. In 30 minutes you will burn 50 calories. To increase the load, do exercises for the lower body. Stand with your feet shoulder-width apart, rise on your toes and hold in this position for about ten seconds, and then slowly lower yourself. Repeat this exercise ten times for two or three sets, taking minute breaks from time to time.
Furniture polishing and dusting great for arm exercises. For polishing, use wax, not spray - it is much more difficult to rub the wax, which means that the muscles of the hands will receive a higher load. You can burn 130 calories per hour.
ironing clothes not that difficult, but have you tried doing it while standing on one leg? Try it! Don't forget to switch legs. It is better to put a basket with linen for ironing on the floor. Bend over or squat for each item. Do not forget about the main rules: keep your back straight when doing slopes. When squatting, bend your knees at a right angle.
Include in your training plan» cooking food. Chop, mix, beat. All these activities will help you burn more calories. If you really want to get results, make your own bread - kneading the dough is not as easy as it might seem. While you are cooking, you can burn about 150 calories.
Vacuum. The forward and backward movements are a great workout for the abdominal muscles. You burn about 190 calories per hour of vacuuming. We advise you to turn on moving music that will set the pace. Hour mopping will help burn about 240 calories, the same amount you will lose in 45 minutes of dancing. Clean the bath within 15 minutes and get the same load that you would get by jumping rope.
Wash the windows and burn 167 calories in 30 minutes. Great arm workout guaranteed. You can also do 20 squats after every window you clean, which is the perfect ending to your home workout.
As a professional trainer, I will say that no household load can replace fitness training. Fitness is health, beauty and harmony. In training there is a gradual increase in load and intensity, warm-up and cool-down, exercises united by a specific goal. Cleaning, most likely, will not be able to give the desired effect. But I have a couple of suggestions for you that will help you to carry out the necessary cleaning for the benefit of the body.
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Cleaning for weight loss
For weight loss, many women observe strict diets but the body is under stress.
You can lose weight by visiting a fitness club, but many simply do not have the time and money for this.
Some people don't realize that doing housework burns a lot of calories.
But that cleaning for weight loss is a great alternative to a diet! So combine business with pleasure and lose weight, and put things in order in the apartment.
Get out while staying in good mood, you will be helped by rhythmic music, under which you can perform dance moves.
Remember! With general cleaning, combined with rhythmic movements, you will burn about 200 kcal per hour.
When combining ironing with dancing, we will burn 160 kcal per hour.
Every day, making the bed, we spend 32 kcal in ten minutes. When you complete the following exercise, you will good load on the muscles of the abdomen and buttocks: we keep our back straight, we put our feet so that one is in front of the other, when we bend down to the level of the bed, we squat.
When washing the floor or cleaning the carpet with a Samsung washing vacuum cleaner, for example, you will spend up to 50 kcal in ten minutes. If you keep your back straight, and sit down at the level of a mop or vacuum cleaner and continue working like that, you can increase the number of calories burned.
If, when hanging clothes, you straighten your back, stand on your toes, tighten your thigh muscles, pull in your stomach, then in ten minutes you will lose 30 kcal.
For more significant weight loss, you can combine cleaning for weight loss with the effect of a sauna. To do this, take a hot shower and apply a special mask, then wrapping the body cling film. Then, while doing homework, you will improve blood circulation, and this will cause sweating, because the film improves heat transfer and ongoing fat burning processes.
Scientists are convinced that by cleaning your house you will lose 50,000 calories per year, because when you clean, you walk about thirty-six kilometers a year.
And in terms of efficiency, daily cleaning around the house is comparable to visiting the gym. For example, if you spend two hours a day cleaning the floor, you will burn four hundred calories.
In addition, while cleaning, we train the main muscle groups.
Hand washing, mopping, dusting, vacuuming, washing dishes helps burn extra calories.
The data for ten minutes without additional movements for women of 3 weight categories is given:
Name of the lesson /Weight of a person 50 kilograms 70 kilograms 90 kilograms.
Making the bed, washing dishes, sewing, knitting, ironing - 15 kilocalories, 21 kilocalories, 27 kilocalories,
Reading, writing - 10 kilocalories, 14 kilocalories, 18 kilocalories,
Studying and working at a computer, telephone conversations - 15 kilocalories, 21 kilocalories, 27 kilocalories,
Sweeping the floor, vacuuming, dusting - 20 kilocalories, 28 kilocalories, 32 kilocalories,
Washing the floor, washing by hand - 25 kilocalories, 35 kilocalories, 45 kilocalories,
Washing windows, repairing - 30 kilocalories, 42 kilocalories, 54 kilocalories,
Work in the country, work with the earth - 45 kilocalories, 63 kilocalories, 81 kilocalories,
Furniture cleaning - from 30-50 kilocalories.
More about burning calories: Calorie burn calculator
When using such a method of weight loss as cleaning for weight loss, you will not only lose excess weight but you will always keep the apartment clean.
From my own experience: my friend, using this method of losing weight, reduced her weight by ten kilograms. But, she not only diligently cleaned the house every day, but also limited herself in food.
Recently, a very large number of different diets have been divorced. But despite all their differences, most tend to believe that it is necessary to count the calories that we get from food and that we spend.
Mopping floors with a handy mop
Today we would like to tell you how many calories are burned during cleaning and in particular when mopping the floor. Perhaps this data will help you in planning your daily routine as part of some kind of diet.
Scientists around the world are constantly monitoring the process of human development, and have long noted that now humanity is growing not up but in breadth. This is understandable, since most of us are sedentary image life, eats without special restrictions and devotes little time to his health. No matter how much we talk about diets, sports, most often these are just words.
Therefore, to correct the situation, many people are already starting to play sports, trying to go to gyms and swimming pools. But even if you don't visit Gym You can work on your weight at home.
Washing floors with a rag on your knees
We all know how much energy it takes to do household chores that seem so simple. Indeed, many cleaning or tidying activities require the body a large number of calories to work. Therefore, we will postpone going to the gym for a while and calculate how many calories are burned during household chores.
Estimated energy costs for household chores, averaged from many sources:
- 60-80 kcal per hour is killed only from being in harsh kitchen conditions with temperature changes and high humidity;
- 200 kcal per hour of preparing food for cooking: cutting meat, washing fruits, cleaning and cutting vegetables;
- 200 kcal per hour is spent when washing dishes, despite the apparent ease of this activity, the back muscles take on more energy;
- 200 kcal can be lost in an hour of cleaning in the closet, while ironing takes only 150 kcal / hour;
- 150 kcal per hour spent on the process of making a bed, which must be done every day in the morning, if you have not done this, do it now;
- 300 kcal per hour is spent when wiping dust with a damp cloth, if you climb into hard-to-reach places, calorie consumption increases, but it does not rise more than 350;
- 250 kcal is spent for 1 hour of working with a vacuum cleaner, all the same, the device tries harder than you, so move more actively around the apartment;
- 300 kcal - this is how many calories per hour are burned when washing windows, but since this process is very time-consuming and slow, this is an excellent half-day activity;
- 350 kcal per hour is burned when washing floors with a mop, but if you are washing the floor with a rag while kneeling, then the calorie consumption approaches 400;
- the same number of calories per hour (400) is consumed when washing tile in the bathroom, treating it with compounds against mold and fungus;
- 350 kcal per hour will be spent by you when washing the sink, toilet, bathroom, shower cubicle, more calories are spent due to difficult working conditions;
- 300-350 kcal per hour will be burned during hand washing, the number of calories will depend on the volume of things.
Note that with complex cleaning, even more calories are spent, so try to combine challenging tasks with light ones, for example, after simple manipulations with dust, take up mopping, and then again choose a less laborious job - dismantle the shelves in the bathroom.
Thorough cleaning of the floor
It is very important to lose more calories not to take frequent breaks while cleaning. The maximum calorie consumption is reached after 15-20 minutes of vigorous activity, i.e. from now on, each action will destroy the maximum possible amount of energy.
If you take a long break, then the muscles will cool down, and it will take another 15-20 minutes to reach the optimal mode. By this time, some decline in strength will already be felt, so you will not be able to hold out at this pace for a long time.
Therefore, count on your strength for at least 1-2 hours of systematic work without a break, during this time you will spend a huge amount of calories, which you will then gladly replenish.
If we take the average data, then in any case you will spend about 300 kcal per hour of cleaning. It is easy to calculate that for a half-day active weekly cleaning you will spend about 1200 kcal. An impressive amount, but to achieve it you have to work hard.
Cleaning done, time to rest
An excellent tone will give you energetic music, which you can choose at your discretion. To the rhythms of your favorite songs, things will go more actively, and time will fly faster. You will not even notice how you will part with a lot of calories.
But even after putting things in order in the apartment, putting yourself in order, you will spend extra calories. After that, looking at the cleanliness in the house, you will be satisfied with yourself and your work. Just do not try to eat up at night, after such a good physically difficult day at work How much effort was spent, is it really all in vain.
If humanity as a species does not stop getting fat in the coming years, then soon neither diets nor the use of environmentally friendly products will help to lose the kilograms that homo sapiens have gained in the process of evolution. The current generation of people is undergoing the same changes that occurred 200 years ago, when the height of Europeans increased by 30 cm. Only now we are increasing in volume: if in 1980 the average weight of men was 73.7 kg, women - 62.2, then in At the beginning of the new millennium, these figures were 81.6 and 68.8 kg, respectively.
Usually evolution is a slow process, changes in the body occur insignificantly. However, now humanity has changed the environment within one or two generations, and this has entailed a restructuring of the metabolism, which for thousands of years has been aimed at combating hunger. We indomitably get fat not only on the abundance of high-calorie foods. Overweight- a consequence of a sedentary lifestyle that a person allows himself thanks to a car and household appliances.
So do not sigh and feel sorry for yourself when you have to do housework.
In 10 minutes you will spend:
- 30 kcal - if you peel vegetables with a knife;
- 50 kcal - if you wash the dishes by hand after dinner;
- 70 kcal - if you wash the floors with a mop;
- 120 kcal - if you do the same on your knees;
- 120 kcal - if you wash the tiles in the bathroom;
- 110 kcal - if you polish the bath and sink to a shine;
- 60-80 kcal - if you wipe the dust from the furniture;
- 60 kcal - if you clean carpets and furniture with a vacuum cleaner;
- 35 kcal - if you change bed linen and make a double bed;
- 60 kcal - if you manually wash tights and underwear;
- 110 kcal - if you wash the curtains by hand.
Moreover, it is the big wash and general cleaning that are good, because only after 20 minutes of work the muscles reach working capacity and burn maximum amount fat per unit of time. If you want to spend as many calories as possible, hold out on the enthusiasm of cleaning for about an hour or two or three. Clean up at a good pace with rhythmic music.
And when you, completely exhausted, take a shower and wash your hair (another minus 20 kcal), style your hair with a hairdryer (30 kcal), we can assume that the day has not been spent in vain! True, after unprecedented domestic exploits, you really want to sit down and treat yourself, selfless and hardworking, with cake, candy, ice cream ... Stop, stop! Do you really want to start cleaning from the beginning?
Piece of cake (370 kcal)– 1 hour of continuous vacuuming, or 35 minutes of bath cleaning, or 1 hour 15 minutes brisk walking shopping, savings bank, dry cleaning and for the child in kindergarten.
Portion of ice cream (280 kcal)– 55 minutes hand washing dishes or 25 minutes hand washing curtains.
Small chocolate bar (400 kcal)– 1 hour of continuous dusting or 40 minutes of mopping in three deaths.
Pear or apple? Only 38% of people in the world have normal weight, the remaining 62%, alas, cannot boast of this. Women gain weight more often in a pear-shaped type, gaining excess fat in the hips, men - apple-shaped, growing a solid abdomen. If we talk about health, then it’s better to be a “pear”. Fat accumulated on the abdomen can disrupt the normal functioning of the organs of the chest and abdominal cavity and, as a result, metabolic processes. Being overweight is often the cause of sexual dysfunction.
Oh, I'm losing weight! In California, a company thrives that gives full clients their unusual photographic portraits: on them a person looks like he has lost 20 kilograms of weight. slim and fit. The mood of a person who tortures himself with all sorts of diets and severe restrictions increases significantly - looking at such a portrait, he purposefully moves towards a very real ideal.
Phone calls that subdue the appetite. American patients suffering from overweight, now the computer will make phone calls and make sure that they eat less and play sports. The study, conducted by the Center for Health Development in Washington, involved 300 people who lead a sedentary lifestyle and do not monitor their diet. The doctors wanted all of these people to do a little exercise - at least a half-hour daily walk - and eat better.
The system asks the patient about his habits, while the answers are made by pressing keys in tone dialing mode. As a result, the computer, having assessed the lifestyle of the interlocutor, offers him a task. Despite the usual reluctance of people to communicate with a computer, this system proved popular. Within three months, more than a quarter of study participants were meeting their doctor's recommendations for exercise.
It turned out that people are more willing to make frank confessions to the computer than real person. In addition, the machine works around the clock.
Montignac- French nutritionist It offers a typical moderately low-calorie diet, very close to the so-called Mediterranean diet. Montignac excludes high-glycemic foods from the diet and almost forbids saturated fats. The Frenchman recommends focusing on fiber, vegetables and fruits, mushrooms, opting for fish over meat. Eat bread only at breakfast, and exclude bread at other meals. Breakfast Montignac suggests starting with juice or fruit on an empty stomach - that is, filling the volume of the stomach with low-calorie foods. The diet is effective from the very first weeks of its adherence, since preference has to be given to foods rich in appetite-reducing fiber.
Low carb diets. Their essence is that when the intake of carbohydrates, a source of energy, is sharply limited, the body begins to process the accumulated reserves of fat. One such method is the Atkins diet. One of its varieties is the so-called Kremlin diet, which is popular in Russia today. You can eat meat as much as you like, but strictly limit the intake of carbohydrates, first of all, you should avoid sweet, flour, potato dishes, bread, rice.
However, low-carbohydrate diets have serious contraindications for those who suffer from chronic diseases of the heart, blood vessels, stomach, and kidneys.
One of the frequently asked questions of women of this resource, who are mainly engaged in housework.
How many calories are burned while cleaning the house?
I hope this article will be useful to many of them ...))
While cleaning and doing other housework, our body burns calories - sometimes even more than we can imagine. Therefore, many experts argue that cleaning and washing dishes can even contribute to weight loss. And vice versa: women who do not clean are more prone to obesity.
We present to your attention some types of housework and the number of calories that are burned at the same time:
- Sweeping the floor burns 240 kcal per hour. If you turn on fast music and move to the rhythm, this will speed up the burning of calories.
- Washing floors - 325 kcal per hour. If you get down on your knees and rub the floor hard, you will burn more calories.
- Cooking - 150 kcal per hour. The more we do with our hands,
standing on our feet, and not sitting, the more energy we spend and the more we lose weight. - Laundry - 260 kcal per hour. It is advisable to put a wash basin on the floor and often bend down and straighten up.
- Washing dishes, cleaning surfaces from dust - 200 kcal per hour.
- Child care - 205 kcal per hour. If you sink to the floor
play with the child, run with him around the house and lift him up
hands, you imperceptibly spend at least 205 kcal per hour. - Snow removal - 415 kcal per hour.
- Lawn mowing - 325 kcal per hour
- Leaf raking - 235 kcal per hour
Recently, a very large number of different diets have been divorced. But despite all their differences, most tend to believe that it is necessary to count the calories that we get from food and that we spend. Mopping floors with a handy mop
Today we would like to tell you how many calories are burned during cleaning and in particular when mopping the floor. Perhaps this data will help you in planning your daily routine as part of some kind of diet.
cleaning and calories
Scientists around the world are constantly monitoring the process of human development, and have long noted that now humanity is growing not up but in breadth. This is understandable, since most of us lead a sedentary lifestyle, eat without much restriction, and devote little time to our health. No matter how much we talk about diets, sports, most often these are just words.
Therefore, to correct the situation, many people are already starting to play sports, trying to go to gyms and swimming pools. But even if you don’t go to the gym, you can work on your weight at home.
Washing floors with a rag on your knees We all know how much energy it takes to do household chores that seem so simple. Indeed, many cleaning or tidying activities require the body a large number of calories to work. Therefore, we will postpone going to the gym for a while and calculate how many calories are burned during household chores.
Approximate figures
Estimated energy costs for household chores, averaged from many sources:
- 60-80 kcal per hour is killed only from being in harsh kitchen conditions with temperature changes and high humidity;
- 200 kcal per hour of preparing food for cooking: cutting meat, washing fruits, cleaning and cutting vegetables;
- 200 kcal per hour is spent when washing dishes, despite the apparent ease of this activity, the back muscles take on more energy;
- 200 kcal can be lost in an hour of cleaning in the closet, while ironing takes only 150 kcal / hour;
- 150 kcal per hour spent on the process of making a bed, which must be done every day in the morning, if you have not done this, do it now;
- 300 kcal per hour is spent when wiping dust with a damp cloth, if you climb into hard-to-reach places, calorie consumption increases, but it does not rise more than 350;
- 250 kcal is spent for 1 hour of working with a vacuum cleaner, all the same, the device tries harder than you, so move more actively around the apartment;
- 300 kcal - exactly so many calories per hour, but since this process is very laborious and slow, this is an excellent half-day activity;
- 350 kcal per hour is burned when washing floors with a mop, but if you are washing the floor with a rag while kneeling, then the calorie consumption approaches 400;
- the same number of calories per hour (400) is consumed when washing tile in the bathroom, treating it with compounds against mold and fungus;
- 350 kcal per hour will be spent by you when washing the sink, toilet, bathroom, to a greater extent calories are consumed due to difficult working conditions;
- 300-350 kcal per hour will be burned during hand washing, the number of calories will depend on the volume of things.
Note that with complex cleaning, even more calories are spent, so try to combine complex tasks with easy ones, for example, after simple manipulations with dust, take up mopping, and then again choose a less time-consuming job - take apart the shelves in the bathroom.
Thorough cleaning of the floor It is very important to lose more calories not to take frequent breaks while cleaning. The maximum calorie consumption is reached after 15-20 minutes of vigorous activity, i.e. from now on, each action will destroy the maximum possible amount of energy.
If you take a long break, then the muscles will cool down, and it will take another 15-20 minutes to reach the optimal mode. By this time, some decline in strength will already be felt, so you will not be able to hold out at this pace for a long time.
Therefore, count on your strength for at least 1-2 hours of systematic work without a break, during this time you will spend a huge amount of calories, which you will then gladly replenish.
If we take the average data, then in any case you will spend about 300 kcal per hour of cleaning. It is easy to calculate that for a half-day active weekly cleaning you will spend about 1200 kcal. An impressive amount, but to achieve it you have to work hard.
Cleaning done, time to rest It will give you an excellent tone, which you can choose at your discretion. To the rhythms of your favorite songs, things will go more actively, and time will fly faster. You will not even notice how you will part with a lot of calories.
But even after putting things in order in the apartment, putting yourself in order, you will spend additional calories. After that, looking at the cleanliness in the house, you will be satisfied with yourself and your work. Just do not try to eat up at night, after such a good physically difficult day at work How much effort was spent, is it really all in vain.
