Science Backed Ways to Lose Weight. Part VII

60. Get Hot in Bed

Working up a sweat in bed can burn more than 144 calories in just a half an hour. Having sex also reduces blood pressure and overall stress levels (and stress can lead to weight gain). Need we say more?

61. Partner Up

A new study suggests we perform better on aerobic tasks like running and cycling when exercising with a partner  . Hitting the gym with a friend, coworker, or family member can also increase accountability, so grab a buddy and try out some of our favorite partner exercises like medicine ball lunge-to-chest passes, and reach-and-touch planks.

62. Don’t Rely on the Monitor

Gym machine monitors (like on a treadmill or elliptical) may not be so reliable. They sometimes display higher calorie burn, and we may overcompensate and eat too much.

63. Strength Train

Pumping iron not only gives us sexy muscles, but can boost resting metabolism (that means burning more calories outside the gym) plus improve mood and confidence. Lifting a little weight can also help us sleep, another factor in effective weight loss . If we haven’t convinced you to take to the dumbbells quite yet, there’s also this: Strength training takes just a couple weeks to see results and reep the benefits!

64. HIIT It

High-intensity interval training (HIIT) combines periods of intense effort with periods of moderate-to-low effort. What’s so great about it? Interval training burns more calories and boosts metabolism significantly longer than a steady workout of even longer length. Added bonus: Interval training gets more done in less time.

60. Let Go of Limitations

Getting a good workout in isn’t limited to a gym or track, use your bodyweight or build a home gym to get that sweat on.

66. Stand Up

It may sound ludacris to peel your tush from a desk chair at work, but sitting all day has been linked to obesity, poor posture, and chromic pain. Try a sit-stand workstation to switch things up and burn some more calories.

67. Step on It

A simple phrase for losing weight is to move more and eat less. The secret here is that moving doesn’t just mean hitting the track or going to the gym. Make the conscious decision to get more steps into the day by taking the stairs, having a walking meeting, or parking the car far away from the grocery store entrance.